Mastering Kombucha: A Guide to Brewing This Probiotic Tea
Fermented drinks have surged in popularity due to their reported health benefits. Whether it’s kimchi, kefir, or sauerkraut, these probiotic-rich foods and beverages are excellent for digestive health, immune support, and overall well-being . One of the most beloved and accessible fermented drinks is kombucha.
Kombucha is a naturally carbonated tea beverage that balances sweetness with a tangy kick. Made by fermenting tea with sugar and a SCOBY (Symbiotic Culture of Bacteria and Yeast) , this drink undergoes a transformation that results in a nutrient-dense and refreshing alternative to sugary sodas .
In this blog, we’ll uncover the origins of kombucha, its health benefits, the fermentation science behind it, and exciting ways to customise your brew! If you want to add more fermented drinks to your diet while enjoying a flavourful and fizzy beverage, it is a fantastic choice.
Table of Content
A Brief History of Kombucha
Kombucha’s origins are steeped in centuries-old tradition. The earliest recorded use dates back over 2,000 years to ancient China during the Tsin Dynasty (circa 221 BCE), where it was revered as the “Tea of Immortality.” From there, it spread across East Asia, later making its way to Russia and Eastern Europe, where it gained popularity as a folk remedy.
The name “kombucha” is thought to derive from a Korean physician named Kombu, who supposedly introduced the drink to Japan in 414 CE to treat Emperor Inkyo. Although the historical details remain slightly ambiguous, what’s certain is that it has been consumed for its purported health-promoting properties for millennia.
Fast forward to today, and kombucha has become a staple in the health and wellness scene worldwide – lining the shelves of organic shops, cafés, and now, home kitchens.
Kombucha in the Modern Day
In recent years, kombucha has made the leap from ancient remedy to a must-have wellness drink. Its popularity in the UK and globally can be attributed to the rising interest in gut health and natural living. Market research suggests the global market is expected to grow steadily, reaching over £5 billion by 2027!
Today’s scene is all about innovation. From creative infusions with botanicals, herbs, and spices to small-batch artisan brewing, it is no longer just a health tonic – it’s a lifestyle. And while shop-bought kombucha can be convenient, brewing your own allows full control over the ingredients, flavour, and fermentation process, all while reducing waste and saving money.
What is Kombucha and How is it Made?
At its core, kombucha is a fermented tea . It’s made by combining brewed tea (typically black or green), sugar, and a living culture known as a SCOBY (Symbiotic Culture of Bacteria and Yeast). Over the course of 7–14 days, the SCOBY digests the sugar and tea compounds, transforming them into a tangy, lightly effervescent drink that contains organic acids, enzymes, B vitamins, and probiotics.
Let’s break down the components:
Tea – The base of kombucha, usually black or green tea, provides caffeine and nutrients for fermentation
Sugar – Feeds the SCOBY; most of it is consumed during fermentation
SCOBY – The magical culture responsible for fermentation. More on this below
Fermentation – The process of transforming sweet tea into kombucha through microbial activity
The Science Behind Fermentation
Kombucha fermentation is a brilliant symbiotic process involving acetic acid bacteria and various strains of yeast . When the sweetened tea is introduced to the SCOBY, the yeast begins breaking down the sugar into ethanol (alcohol) and carbon dioxide. Then, the bacteria convert that alcohol into acetic acid and other beneficial compounds.
This dual fermentation process results in:
A low-sugar, tangy drink
Naturally occurring carbonation
A host of bioactive compounds like gluconic acid, glucuronic acid, and lactic acid
A modest level of alcohol (generally less than 0.5%)
According to a 2019 review published in Antioxidants journal, kombucha’s health-promoting properties may stem from its polyphenols, organic acids, and probiotic content, which can support the gut microbiome and offer antioxidant effects.
Meet the SCOBY: The Heart of Kombucha Brewing
SCOBY stands for Symbiotic Culture of Bacteria and Yeast – and it’s the living organism at the heart of kombucha. It’s often described as a rubbery, jellyfish-like disk that floats atop the tea as it ferments.
Each time you brew kombucha, a new “baby” SCOBY forms on the surface, allowing you to continuously brew new batches or share with fellow fermenters.
What does a SCOBY do?
Initiates and sustains fermentation
Produces acids that preserve the tea
Protects the liquid from contamination
Develops probiotics and enzymes beneficial for gut health
You can acquire a SCOBY from a kombucha-brewing friend, reputable online supplier, or grow your own from a bottle of raw, unpasteurised kombucha.
Kombucha Health Benefits: What Does the Research Say?
Kombucha is widely praised for its health benefits, especially its role in supporting gut health . While scientific studies on humans are still emerging, animal models and in vitro research show promising results.
Probiotic Content: A live fermented drink, rich in beneficial microbes such as Lactobacillus, Gluconacetobacter, and Zygosaccharomyces. These probiotics may help balance the gut microbiota and support digestion (Harvard T.H. Chan School of Public Health).
Antioxidant & Anti-inflammatory Effects: The tea base provides polyphenols, which are powerful antioxidants. Fermentation may enhance these compounds, supporting cellular health and reducing oxidative stress
Detoxification Support: It contains glucuronic acid, which has been shown to bind toxins in the liver and support detox pathways
Blood Sugar & Cholesterol Management: Animal studies have found that it may help regulate blood glucose and lipid levels, though more human trials are needed
Note: Kombucha is not a cure-all and should be consumed as part of a balanced, gut-healthy lifestyle alongside fermented foods like sauerkraut, kefir, and kimchi.
Winner of UK's Best Sauerkraut
How to Make Kombucha at Home: Step-by-Step Guide
Brewing kombucha at home is easier than you think! With just a few simple ingredients, you can create your own delicious and nutritious batch.
Ingredients:
1 SCOBY
1 cup of starter tea (from a previous batch or raw kombucha)
8 cups of filtered water
2 tablespoons loose-leaf black or green tea (or 4–6 tea bags)
¾ cup white cane sugar
1 large glass jar (1–2 litres)
Cheesecloth or breathable cloth + elastic band
Instructions:
Brew the tea
Boil the water, add tea leaves or bags, and steep for 10–15 minutes. Remove the tea and stir in the sugar until fully dissolved. Let the mixture cool to room temperature.Add starter tea
Pour the cooled tea into your clean jar and add the starter tea. This acidifies the brew to prevent harmful bacteria growth.Add the SCOBY
Gently place the SCOBY into the jar. It may float, sink, or turn sideways – all are fine.Cover and ferment
Cover the jar with the cloth and secure it with a band. Leave it in a warm, dark place (21–29°C) for 7–14 days. Taste it daily from day 7 onwards. The longer it ferments, the tangier it becomes.Bottle your kombucha
Remove the SCOBY and set aside with 1 cup of the kombucha for your next batch. Pour the rest into airtight bottles.Second fermentation (optional)
Add fruit, herbs, or spices to your bottled kombucha and ferment for 2–4 more days at room temperature for extra fizz and flavour. Then refrigerate.
Further Readings
→ What is Tepache?
→ How to make kimchi
"Every day we live and every meal we eat we influence the great microbial organ inside us—for better or for worse."
Flavour Ideas for Homemade Kombucha
Here are a few combinations to get your creativity flowing:
Ginger & Lemon – Fresh, zesty and great for digestion
Turmeric & Black Pepper – Anti-inflammatory powerhouse
Raspberry & Rose – Floral and fruity
Apple & Cinnamon – Cosy and sweet
Always strain out fruit pieces before refrigerating.
Winner of UK's Best Sauerkraut
Final Thoughts: A Gut-Loving Ritual
Brewing kombucha is not just a kitchen experiment – it’s a joyful, nourishing ritual that connects us to ancient traditions and supports our modern microbiomes. By embracing fermentation, you’re tapping into a sustainable, health-promoting lifestyle that’s naturally fizzy, flavoursome, and full of life.
At Good Nude Food, we believe in the power of fermented foods to transform your gut health – and kombucha is the perfect companion to our delicious Superkrauts. Pair your next batch with your dinner, which includes a serving of sauerkraut for the ultimate probiotic punch.
Want to try making kombucha? We would love to see your version on Instagram - Tag us @goodnudefooduk and use the hashtag #Superkraut
If you want to try out our gut friendly Superkraut, you can check out more on our store
The Author: Evonne Morrison
Evonne Morrison is a dedicated fermented food expert and small business owner. After experiencing her own issues with gut health, she is passionate about creating foods which improve the gut health of her customers.
Winner of UK's Best Sauerkraut
Frequently Asked Questions
What is kombucha?
Kombucha is a naturally fizzy, fermented tea made from tea leaves, water, sugar, and a symbiotic culture of bacteria and yeast (SCOBY). It's known for its tangy taste and potential health benefits.
Does kombucha contain alcohol?
Yes, kombucha contains trace amounts of alcohol as a natural byproduct of fermentation, typically less than 0.5% ABV, classifying it as a non-alcoholic beverage.
Is kombucha safe for children?
Kombucha is generally safe for children and can be a substitute for sugary soft drinks. For children aged ten and under, it's recommended to limit consumption to about 100–150 mL per day. However, always check with the kombucha brand owner re caffeine levels.
Can pregnant or breastfeeding women drink kombucha?
Many mothers continue to drink kombucha during pregnancy and while breastfeeding. However, due to its trace alcohol content and live cultures, it's advisable to consult with a healthcare professional before consuming.
How much kombucha should I drink daily?
For those new to kombucha, start with about 100 mL per day and gradually increase to a full bottle over time. It's best to listen to your body to determine the right amount.
Does kombucha contain caffeine?
Kombucha contains a small amount of caffeine, derived from the tea used in its production. The caffeine content varies depending on the type of tea and fermentation process.
What are the health benefits of kombucha?
Kombucha is rich in probiotics, which can aid digestion and support gut health. It's also a source of antioxidants and may help boost energy levels.
Are there any side effects of drinking kombucha?
Some individuals may experience digestive issues, such as gas or bloating, when first introducing kombucha into their diet. It's important to consume it in moderation and consult a healthcare professional if adverse effects occur.
Can I brew kombucha at home?
Yes, brewing kombucha at home is possible and has become increasingly popular. It requires tea, sugar, water, and a SCOBY. However, proper hygiene and careful preparation are essential to prevent contamination.
Where can I buy kombucha in the UK?
Kombucha is widely available in the UK at health food stores, supermarkets, and online retailers. Leftfield kombucha is our favourite UK brand.
Does kombucha need to be refrigerated?
Yes, kombucha should be kept refrigerated to maintain its quality and prevent over-fermentation. Once opened, it's best consumed within a few days.
Why does my kombucha have floaties or sediment?
The presence of floaties or sediment in kombucha is normal and indicates active strands of live cultures. These are harmless and a sign of natural fermentation.
