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Kombucha - what is it and how to eat it? Recipe for Kombucha at home

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Kombucha
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Dietician

Karolina Dobrowolska-Zrałka

Kombucha is a fermented tea drink, which has been popular in different cultures for centuries, and in recent years has been gaining more and more recognition among people who care about health. Thanks to its unique production process, which includes the fermentation of sugar and tea through the symbiotic culture of bacteria and yeast (scoby), Kombucha is a source of numerous health -promoting compounds, such as probiotics, organic acids and vitamins. This drink is valued for its intestinal health, immunity and detoxification of the body.

Kombucha - what is it and how is it produced?

Kombucha is a fermented tea drink, which is gaining more and more popularity around the world, especially among people who care about health and supporters of natural methods of supporting the body. It arises as a result of fermentation of tea with sugar, which is carried out by a special symbiotic creature known as Symbiotic Culture of Bacteria and Yeast), which is a symbiotic culture of bacteria and yeast, often called "tea fungus". Thanks to the fermentation process, it acquires unique health properties and a characteristic, slightly sour taste. The production process of the Kombucha consists in adding Scoby culture to sweetened tea - usually black or green. Yeast into scoby transform sugars into alcohol, and then bacteria ferment alcohol into acetic acid and other organic compounds, such as gluvocal acid, glucuronic acid and organic acids that give a sour taste. The fermentation process can last from 7 to 14 days, depending on the temperature and preferences regarding the intensity of taste. Kombucha contains small amounts of alcohol, which are the result of fermentation. The alcohol content is usually less than 1%, although in the case of longer fermentation it may increase slightly. Therefore, Kombucha can be consumed as a non -alcoholic drink, but people sensitive to alcohol should keep this in mind. Basic components of the Kombucha:
  • Tea (usually black, green or white)
  • Sugar that is transformed during fermentation
  • Scoby - a symbiotic culture of bacteria and yeast
  • Water

Health properties of plugs

Kombucha has gained popularity mainly due to its potential health properties, which result from the presence of probiotics, organic acids and vitamins. Eating Kombucha can bring a number of health benefits, but many of them are based on tests on animal models and still require further people's research. Main health benefits Kombucha:
  1. Improving digestion: Kombucha, like other fermented products, is a source of probiotics - "good" bacteria that can support intestinal health. Probiotics affect the balance of intestinal microbiota, which is important for proper digestion, absorption of nutrients and preventing digestive disorders, such as constipation or diarrhea. Healthy intestines are also associated with better functioning of the immune system.
  2. Detoxifying effect: Kombucha contains glucuronic acid, which is a natural detoxican. This compound supports the liver in neutralizing and removing toxins from the body, which can contribute to the improvement of overall health and well -being. Glucuronic acid is associated with detoxification processes in the liver, where it supports the removal of harmful chemical compounds and metabolism products.
  3. Strengthening the immune system: Thanks to the content of B vitamins, vitamin C and tea polyphenols, combucha can support the immune system. Probiotics contained in the drink also affect the activation of the cells of the immune system, which can help protect against infections.
  4. Antioxidants: Kombucha contains polyphenols that come from tea used for its production. Polyphenols are strong antioxidants that help neutralize free radicals in the body, which can support cell protection against oxidative stress and slow down aging.
  5. Impact on heart health: Some studies suggest that regular consumption of combucha can contribute to lowering LDL cholesterol (so-called "bad cholesterol") and improving the lipid profile of blood, which can support the health of the cardiovascular system. However, these benefits require further people's research.

Tea mushroom - a role in the fermentation process of Kombucha

Tea mushroom, also called Scoby (Symbiotic Culture of Bacteria and Yeast), plays an important role in the production of Kombucha. Scoby is a jelly -like structure that consists of a symbiotic colony of bacteria and yeast. Thanks to the unique interaction of these microorganisms, the fermentation process is possible, which gives Kombusze its characteristic taste and health properties.
  • The role of yeast and bacteria: In the first phase of fermentation, the yeast included in the SCoby converts sugars added to tea into alcohol. Then bacteria, mainly from the Acetobacter family, transform alcohol into organic acids, such as acetic acid and gluconic acid. It is these acids that give Kombusze a characteristic acidic taste as well as antibacterial and detoxifying effects.
  • Probiotics production: In the fermentation process, numerous strains of probiotic bacteria are created that support bowel health. The most common strains include Lactobacillus, Acetobacter, Gluconobacter and various yeast strains.
  • Fermentation quality control: It is important to maintain the appropriate fermentation conditions during the production of the Kombucha, including hygiene and temperature to avoid the development of unwanted bacteria or mold, which may be harmful to health.

Contraindications about consuming Kombucha - when should you be careful?

Although Kombucha has many potential health benefits, not everyone should consume it, and its excessive consumption can be associated with some risks. Here are the most important contraindications:
  1. Pregnant and nursing women: Pregnant and breastfeeding women should be cautious in consuming combucha due to the presence of small amounts of alcohol and the possibility of bacteria and yeast. Although these amounts of alcohol are minimal, it is worth consulting a doctor before consuming this drink regularly during pregnancy.
  2. Gastrointestinal problems: Kombucha may be too sour for people with a sensitive digestive system, including people with gastrointestinal reflux (Gerd) or stomach ulcers. The high content of organic acids can irritate the gastric mucosa and lead to the severity of symptoms.
  3. Risk of bacterial infections: In the case of home production, there is a risk of bacterial or blue infections if the appropriate hygiene conditions are not maintained. Eating a contaminated combustion can lead to serious health problems, including food poisoning.

How many Kombucha can you drink a day?

Kombucha, despite its advantages, should be consumed in moderation. Due to the high content of organic acids and small amounts of alcohol, it is recommended to drink combucha in controlled quantities. The recommended daily dose of a combucha is about 100-250 ml per day, depending on individual tolerance. Kombucha is a fairly intense drink, which is why people who are just starting to drink it should gradually increase its consumption, starting with smaller quantities. In the case of excessive consumption, the combucha can lead to:
  • Gastrointestinal irritation, including heartburn and stomach pain.
  • Acidification of the body, which can affect the acid-base balance.
  • Headache or dizziness due to small amounts of alcohol.

How to prepare Kombucha at home? Practical advice and recipe

Preparation of Kombucha at home is a simple process, but it requires compliance with a few rules to ensure safety and high quality of the drink. Here's how to prepare a combucha step by step: Ingredients:
  • You need tea (black, green)
  • sugar
  • water
  • Scoby
  • A bit of a previously prepared Kombucha as a starter.
Cooking tea: Boil water and brew tea, adding the right amount of sugar (about 100 g per liter of water). Cool to room temperature. Adding scoby: Pour the cooled tea into a glass jar, add scoby and starter (approx. 100 ml plugs from the previous party). Cover the jar with a clean cloth or gauze to ensure airflow and protect the drink from pollution. Fermentation: Place the jar in a warm place (20-25 ° C) for 7-14 days, depending on the preferred acidity. Tasting and bottling: After the fermentation, pour the combustion to the bottles, and you can use the scabs for the next party.

Summary

Kombucha is a unique drink with potential health properties that has gained recognition thanks to its wealth of probiotics, vitamins and organic acids. Regular consumption of Kombucha can support intestinal health, strengthen immunity and contribute to detoxifying the body. Despite many health benefits, Kombucha is not suitable for everyone, and its excessive consumption may be associated with the risk of side effects. It is important to drink it in moderation and take care of the appropriate hygiene conditions during home production.

Sources

Greenwalt, C. J., Ledford, R. A., & Steinkraus, K. H. (2000). "Kombucha, The Fermented Tea: Microbiology, Composition, and Claimed Health Effects." Journal of Food Protection, 63 (7), 976-981. https://doi.org/10.4315/0362-028x-63.7.976 Jayabalan, R., Malbasa, R. V., Loncar, E. S., Vitas, J. S., & Sathishkumar, M. (2014). "A review on kombucha tea -microbiology, composition, fermentation, Beneficial Effects, Toxicity, and Tea Fungus." Comprehensive reviews in food science and food Safety, 13 (4), 538-550. https://doi.org/10.1111/1541-4337.12073 Bauer-Petrovska, B., & Petrushevska-Tozi, L. (2000). "Mineral and Water Soluble Vitamin Content in the Kombucha Drink." International Journal of Food Science & Technology, 35 (2), 201-205. https://doi.org/10.1046/j.1365-2621.2000.00341.

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