You’ve likely heard the age-old saying, “You are what you eat”—and it’s true. Everything you consume plays a role in fueling your body and impacting your physical and mental well-being. If your goal is boosting gut health, it’s common to turn to a nutrient-dense diet that emphasizes lean proteins, fruits and vegetables, while avoiding foods that are highly processed and packed with sugar.
What’s often overlooked in the gut health conversation is how closely your digestive system is tied to your daily habits beyond food alone. Your gut is home to trillions of bacteria that help break down food, support immune function and even influence mood and cognition. These bacteria are highly sensitive to what you consume—and that includes liquids, not just meals. While water is essential for digestion and helps keep things moving through the gastrointestinal tract, other drinks can disrupt the balance of beneficial bacteria, irritate the gut lining or contribute to inflammation over time.
Many popular beverages are marketed as “healthy” or “natural,” which can make it harder to recognize their potential downsides. Some contain added sugars, artificial sweeteners, emulsifiers or high levels of caffeine, all of which may affect digestion differently depending on the person. For individuals with sensitive stomachs, irritable bowel syndrome or existing gut issues, these ingredients can contribute to bloating, discomfort or changes in bowel habits. Even for people without diagnosed conditions, frequent consumption can influence the gut microbiome in ways that aren’t immediately noticeable.
But it’s just as important to be mindful of what you drink. In fact, certain beverages can wreak havoc on your gut, which is why we learned of one popular drink that’s not as good for you as you might think. Read on to find out what it is, and where the caveats come in.
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The Popular Drink That’s Not Always Great for Gut Health
It's kombucha, a fermented, antioxidant-rich tea. Because it’s concocted through a fermentation process that creates live microorganisms and organic acids, it’s considered by many to be beneficial for the digestive system, explains Dr. Kezia Joy, RDN, a registered dietitian nutritionist and medical advisor at Welzo.
Here’s how the fermentation process works: “During fermentation, bacteria and yeast convert sugar into organic acids, which gives kombucha its tangy taste and creates the perception that it is rich in beneficial microbes,” explains Dr. Rockford Yapp, MD, a board-certified gastroenterologist with GI Partners of Illinois.
Kombucha’s rise in the wellness space has helped further pave its way as a “superdrink”—but many of its touted “benefits” are just potential, according to research.
Related: ‘I’m a Registered Dietitian—This is What I Do Every Day For My Gut Health’
Here's where the major caveat comes in: Some kombucha contains living bacteria and yeast; however, the type and amount of both can vary greatly based on how the kombucha was prepared, stored and whether or not it was pasteurized. Most commercial kombuchas don’t divulge to consumers the specific strains of yeast or bacteria, along with the number of colonies in each serving, that are present in the product you’re buying.
“Many products are heat-treated to extend shelf life, which significantly reduces live bacteria. Even when live microbes are present, they often have not been studied to show they survive stomach acid or provide measurable digestive benefits,” Dr. Yapp explains. “Compared to clinically studied probiotic strains found in certain foods or supplements, kombucha’s probiotic impact is unpredictable. The variabilities in production, the lack of clinical studies, and uncertain additives all contribute to the uncertainty of benefits.”
For many kombucha drinkers, the probiotic benefits are likely small and shouldn’t be considered as a main source of probiotics to enhance gut health. It’s best to think of kombucha as a fermented drink that offers potential health benefits rather than a surefire way to boost gut health.
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How Kombucha Compares To Other Fermented Products
Simply put, kombucha falls short when compared to other fermented foods.
“Yogurt and kefir, [for example,] are typically more reliable sources of probiotics due to being fermented using specific strains and controlled conditions. Additionally, kefir tends to provide a larger range of beneficial microorganisms,” Dr. Joy explains.
Fermented vegetables like sauerkraut and kimchi deliver probiotics and fiber, a crucial nutrient that supports your current gut bacteria. When stacked against these options, kombucha offers less probiotic potential and typically contains zero grams of fiber. Dr. Joy says it’s more of a “lighter complement” to other gut-friendly products.
Related: Here’s Exactly What Happens to Your Body When You Eat Fermented Foods Every Day
How Added Sugar in Kombucha Affects the Gut
Many bottled kombuchas, unfortunately, contain an excessive amount of added sugar to help support the fermentation process. This can wreak havoc on the gut, causing bloating and discomfort—especially in those who already have digestive issues.
“Sugar is a key concern. While some sugar is needed for fermentation, many commercial kombuchas contain added sugars that can work against gut-health goals. Excess sugar may feed less beneficial gut bacteria and contribute to bloating, inflammation, or blood sugar spikes,” Dr. Yapp tells Parade.
Tips for Enjoying Kombucha
Experts agree that kombucha really isn’t as good for your gut health as you might think. That said, if you do decide to sip this beverage now and then, it’s important to do exactly that—drink it in moderation, and remember that portion control is crucial.
Jessica DeLuise, PA-C, CCMS, a physician assistant, certified culinary medicine specialist, and Mid-Atlantic Emmy award winner for Eat Your Way to Wellness, encourages you to start slow and increase gradually. (This goes for any probiotic beverage or supplement.)
She stresses, "Don't force yourself or consume something that doesn't make you feel good,” noting that the fizz element can cause GI discomfort.
It’s important to always be a mindful label reader. One of the main things to keep an eye out for? The sugar content.
Dr. Joy recommends, “When selecting a product … low sugar content should be the primary criterion … Ingesting high-sugar versions of kombucha regularly will most likely reduce the overall digestive health benefits associated with consuming kombucha.”
Those managing blood sugar issues, individuals with weakened immune systems, or anyone who is pregnant should approach kombucha with caution. Moderation and personalization are essential.
When in doubt, it’s always wise to consult a healthcare professional before adding too much of anything new to your diet. After all, gut health is important to your overall well-being, so it’s especially key to be mindful of everything you put into your body.
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Sources:
- de Oliveira, P. V., da Silva Júnior, A. H., Silva de Oliveira, C. R., Assumpção, C. F., & Hernandes Ogeda, C. (2023). Kombucha benefits, risks and regulatory frameworks: A review.Food Chemistry Advances, 2, 100288.
- Dr. Kezia Joy, RDN, a registered dietitian nutritionist and medical advisor at Welzo
- Dr. Rockford Yapp, MD, a board-certified gastroenterologist with GI Partners of Illinois
- Önsun, B., Toprak, K., & Sanlier, N. (2025). Kombucha tea: A functional beverage and all its aspects. Current Nutrition Reports, 14(1).
- Jessica DeLuise, PA-C, CCMS, a physician assistant, certified culinary medicine specialist, and Mid-Atlantic Emmy award winner for Eat Your Way to Wellness
