Kombucha 101: How to Drink Kombucha for Weight Loss!

By Lily •  Updated: 05/17/23 •  12 min read

Kombucha, a fizzy and flavorful fermented tea, has gained popularity in recent years due to its potential health benefits. One of the most notable advantages of incorporating kombucha into your daily routine is its potential to aid in weight loss. With a variety of flavors and brands on the market, it’s easy to find a kombucha that suits your taste buds while keeping your waistline in check.

To make the most of kombucha’s weight loss benefits, it’s recommended to consume it in moderation and choose a brewing method that incorporates green tea as the base. Drinking kombucha on an empty stomach during breakfast can help you start your day in a refreshing and gut-friendly way. Aside from providing a healthy dose of probiotics, kombucha can help curb your sugar cravings, thereby supporting your weight loss efforts.

As you explore the world of kombucha, remember to maintain a balanced diet and engage in regular physical activity to fully reap the benefits of this delightful beverage. With many ways to incorporate kombucha into your daily routine, you’ll be able to keep both your taste buds and your waistline satisfied.

How to Drink Kombucha for Weight Loss

Understanding Kombucha

What Is Kombucha

Kombucha is a fermented tea drink made from tea, sugar, yeast, and bacteria. The main component in kombucha is a symbiotic culture of bacteria and yeast, known as SCOBY. It undergoes a fermentation process that typically lasts about 7 to 14 days. The end result is a fizzy, tangy, and slightly sweet beverage that is packed with probiotics and various health benefits.

Ingredients and Nutritional Profile

To make kombucha, you need the following ingredients:

In terms of nutritional content, kombucha contains:

Keep in mind that the exact nutritional profile will vary depending on the type of tea used and the duration of fermentation.

| Nutrient       | Amount (per 8-ounce serving) |
| Calories       | 30                          |
| Sugar          | 2-8 grams                   |
| Vitamin C      | 1% of daily value           |
| B Vitamins     | trace amounts               |
| Probiotics     | varies                      |
| Antioxidants   | varies                      |

Kombucha and Probiotics

One key benefit of kombucha is its probiotic content. During the fermentation process, the bacteria in the SCOBY consume sugar and produce beneficial byproducts, such as organic acids and live bacteria. These live bacteria, or probiotics, can help support a healthy gut by:

Does kombucha help with weight loss?

Boosting Metabolism

Kombucha contains a small amount of caffeine, which may help rev up your metabolism and assist in burning more calories. Research has shown that caffeine can promote weight and body fat reduction. By incorporating kombucha into your daily routine, you may experience a metabolic boost that can contribute to your weight loss journey.

Reducing Sugar Cravings

Replacing high-calorie fruit juices or soda with kombucha can be an effective strategy for reducing sugar cravings and cutting down on unnecessary calories. Kombucha has a naturally fizzy and slightly tangy taste, making it a potential alternative to sugar-laden beverages. As you switch to drinking kombucha, you may find that your cravings for sweets diminish, supporting your overall weight loss goals.

Improving Gut Health

One of the main health benefits of kombucha is its positive impact on gut health. The fermentation process that kombucha undergoes produces probiotics, which are beneficial gut bacteria crucial for digestion, nutrient absorption, and maintaining a healthy gut flora balance. A healthy gut is essential for effective weight management as it can:

By integrating kombucha into your diet, you can promote better gut health, which in turn, may support your weight loss efforts.

Additional Health Benefits of Kombucha

Apart from weight loss, kombucha offers several other health benefits to its consumers.

Antioxidant Properties

Kombucha is rich in antioxidants and polyphenols, which protect your body from oxidative stress and inflammation. These components can help reduce the risk of chronic diseases and improve your overall health.

Immune System Support

Packed with B vitamins, enzymes, and beneficial bacteria, kombucha supports your immune system. The probiotics in kombucha aid in maintaining a healthy balance of gut flora, which plays a critical role in maintaining general health and a strong immune system.


The glucuronic acid present in kombucha assists in detoxifying your liver and removing harmful substances from your body. By promoting liver function, kombucha can help your body get rid of toxins more efficiently.

Mental Health

Kombucha’s B vitamins may contribute to improved mental health, as they promote proper brain function and help in combating stress and depression. Additionally, the probiotics present in kombucha can positively affect your gut-brain axis, potentially enhancing your mood and mental clarity.

Heart Health

Regular consumption of kombucha might contribute to better heart health. The acetic acid and polyphenols in the beverage can help regulate cholesterol levels and improve overall cardiovascular function.

Remember, while kombucha offers numerous health benefits, moderation is key. Drink kombucha in moderate quantities and consult a healthcare professional if you have any concerns about incorporating it into your diet.

Side Effects and Precautions

Excess Caffeine and Sugar

When consuming kombucha for weight loss, be aware of its caffeine and sugar content. As the fermentation process uses tea, kombucha naturally contains caffeine. If you are sensitive to caffeine, consider limiting your intake to avoid side effects such as jitteriness, rapid heartbeat, or insomnia.

Likewise, some kombucha brands add excessive sugar to improve taste, which might impact your weight loss goals and overall health. Look for a low-sugar option or try making your own at home to better control sugar levels.

Bloating and Gas

Kombucha may cause digestive problems such as bloating and gas for some individuals. Since it is a fermented beverage, it contains active bacteria that contribute to a healthy gut microbiome. If you’re new to fermented foods or have a sensitive digestive system, introduce kombucha slowly. Start with a small serving, gradually increasing the amount to minimize discomfort.

Allergic Reactions

Although rare, kombucha can cause allergic reactions in some people. Symptoms can include rash, itching, swelling, or difficulty breathing. If you experience any of these signs after consuming kombucha, stop drinking it immediately and consult a healthcare professional.

Quality Concerns

As kombucha is a fermented product, proper hygiene and handling practices are essential to ensure quality. Contamination during preparation can lead to potentially harmful microbes and toxic substances. To minimize risks, only purchase kombucha from trusted suppliers or follow strict cleanliness guidelines when making your own at home.

In summary, when incorporating kombucha into your weight loss regimen, consider its caffeine and sugar content, adjust your intake if you experience digestive issues, monitor for potential allergic reactions, and prioritize quality to safely enjoy its benefits.

How to Drink Kombucha for Weight Loss

Choosing the Right Kombucha

When selecting kombucha for weight loss, it’s important to choose a flavor with low sugar content. Some types of kombucha are more sweetened than others, so try to pick a low-calorie option with less sugar. This will help you stay on track with your calorie goals while still enjoying the tangy, effervescent beverage.

Timing and Frequency of Consumption

To incorporate kombucha into your weight loss plan, start by drinking small amounts, such as a few sips. Gradually increase your intake as your body becomes accustomed to the new addition to your diet. Aim to consume:

Drinking kombucha consistently can aid in digestion and absorption of nutrients, which may support weight loss.

Adding Flavorings

If you feel the need for extra flavor, consider adding natural, low-calorie ingredients to your kombucha. Some options include:

Adding these flavorings can enhance the taste of kombucha without adding excessive calories, and it may encourage you to drink more of this healthful beverage during your weight loss journey.

does kombucha help you lose weight

Can I make my own kombucha?

Yes, you can definitely make your own kombucha at home. Not only will it save you money, but it also allows you to control the ingredients used and adapt the flavor to your personal preference. Here is a basic guide to help you get started:

Step 1: Gather your supplies
For making kombucha, you’ll need the following:

Step 2: Prepare the tea

  1. Boil 4 cups of water in a pot.
  2. Add the tea bags and steep for 5 to 10 minutes.
  3. Remove the tea bags and stir in the sugar until it dissolves completely.

Step 3: Combine and ferment

  1. Allow the sweetened tea to cool to room temperature before pouring it into the glass jar.
  2. Gently add the SCOBY to the cooled tea.
  3. Cover the jar with the cloth or coffee filter and secure it with a rubber band.
  4. Place the jar in a dark, room temperature spot for 7 to 10 days. This will allow the mixture to ferment and become kombucha.

Step 4: Bottle the kombucha

  1. Remove the SCOBY and set it aside for your next batch, along with one cup of the kombucha.
  2. Using a funnel, pour the kombucha through a fine-mesh strainer into sealable glass bottles to filter out any sediment.

For the consumption of kombucha to contribute to weight loss, it is recommended to start with small amounts and gradually increase your intake. Try drinking 3 or 4 fluid ounces (89 or 118 mL) or less 2 to 3 times per day. Keep in mind that results may vary and weight loss should be approached through a combination of a healthy diet, exercise, and appropriate lifestyle choices.

Where to Buy Kombucha And Best Brands To Buy

When looking for kombucha to aid in your weight loss journey, you can find it at most supermarkets, health-focused stores, cafes, and gas stations. For added convenience, consider purchasing kombucha online from Amazon or directly from a kombucha brand’s website. If you’re interested in buying in bulk, try Sam’s Club or Costco. You also have the option to brew your own kombucha at home to save money.

Here are some top kombucha brands you should consider trying:

Remember to always check the ingredients list and added sugar content of the kombucha brand you select, as some brands may have higher sugar levels, which is not ideal for your weight loss goals. Incorporate kombucha into a balanced diet and enjoy the myriad of potential health benefits they offer.


Drinking kombucha can be a helpful addition to your weight loss journey. As you incorporate it into your daily routine, remember that moderation is key. Aim to consume 8-16 ounces of kombucha daily, as this amount provides adequate probiotics to support your gut health and digestion.

Making kombucha a part of your exercise routine can also be beneficial. Its refreshing properties and natural enzymes make it a suitable sports drink substitute, aiding in hydration and post-workout recovery.

When choosing kombucha, opt for low-sugar variants to minimize added calories. Replacing high-calorie fruit juices or soda with kombucha can lead to more significant weight loss results. Also, experiment with various flavors to discover the most enjoyable options for you.

Lastly, keep in mind that kombucha alone cannot guarantee weight loss. Be sure to maintain a well-balanced diet and engage in regular physical activity to optimize your efforts.

By incorporating these recommendations, expect improvements in your gut health, digestion, and overall well-being, which can contribute to a more efficient weight loss process.


Hi, I'm Lily! Like you, I have struggled with my weight. It was not an easy journey but I was able to lose 40 pounds and have kept it off for 14 years. My goal is to share with you all the research, tips, and tricks that I have learned over the years to help you lose weight also.