The Refreshing Fermented Drink for Gut Health
Fermented food and drinks have taken the health world by storm, and for a good reason! Whether it’s kimchi, kombucha, kefir, or sauerkraut, these probiotic-packed foods and beverages are known to support gut health, digestion, and overall wellness . But there’s one hidden gem in the world of fermentation that deserves more attention— Tepache .
Tepache is a traditional Mexican fermented pineapple drink that’s slightly sweet, naturally fizzy, and bursting with refreshing flavours. It’s made using pineapple peels, sugar (traditionally piloncillo), and warm water. Over time, natural wild yeast and bacteria ferment the sugars , creating a probiotic-rich drink that’s a fantastic alternative to soda .
In this blog, we’ll explore its health benefits, its deep historical roots, the fermentation science behind it, and creative ways to enjoy it! If you’re looking for a way to enjoy fermented foods while staying refreshed and energised , tepache might just be your new favourite beverage.
Table of Content
The History and Cultural Significance of Tepache
Tepache is an ancient fermented beverage from Mexico, dating back to pre-Columbian times , where indigenous communities crafted naturally fermented drinks using local ingredients. Originally, tepache was made using corn as its base before evolving into the pineapple-based version we know today.
The word "tepache" comes from the Nahuatl language , spoken by the Aztecs, meaning "drink made from corn." It was traditionally brewed for ceremonial and social gatherings, symbolising community, sustainability, and natural fermentation .
Today, you can still find tepache being sold in large clay jugs in Mexican markets, served cold over ice. Street vendors often sell it in plastic bags with a straw, making it a popular and refreshing beverage, especially in warmer regions of Mexico
The Science Behind Fermentation: Why Tepache is Great for Gut Health
Tepache undergoes spontaneous lactic acid and yeast fermentation , a process that alters its chemical composition and enhances its probiotic content. The following metabolic changes occur:
Microbial Activity: Wild yeast strains (e.g., Saccharomyces cerevisiae) and lactic acid bacteria (Lactobacillus spp.) initiate sugar metabolism, producing organic acids, ethanol, and carbon dioxide
Probiotic Potential: The presence of Lactobacillus species contributes to gut microbiota modulation , aligning tepache with the health benefits attributed to probiotic-rich foods
The fermentation process reduces the sugar content while enhancing the nutrient bioavailability , making tepache a low-sugar, gut-friendly alternative to commercial soft drinks.
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How to Make Tepache at Home
Ingredients:
1 ripe pineapple (peels and core included, chopped into chunks)
¾ cup piloncillo (or brown sugar) or raw honey
6 cups (filtered) water
1 cinnamon stick
Ginger slices or orange peel (optional for additional flavour complexity)
Instructions:
Prepare the Pineapple: Wash the pineapple thoroughly to remove any dirt. Peel the pineapple and save the skins and core —these contain the natural yeasts needed for fermentation.
Mix Ingredients: In a large glass jar or pitcher, add the pineapple peels, piloncillo (or sugar), and optional spices. Pour in filtered water and stir until the sugar dissolves.
Cover and Ferment: Cover the jar with a breathable cloth or cheesecloth, securing it with a rubber band. Let it ferment at room temperature for 24-48 hours .
Taste and Adjust: After 2 days, check the taste. If you want it stronger and fizzier , let it ferment another day.
Strain and Serve: Strain the liquid into a clean bottle or pitcher and refrigerate. Serve chilled.
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Health Benefits of Tepache
A much healthier alternative to other fizzy soft drinks, it is said to have numerous health benefits, thanks to its fermentation process:
Supports Gut Health
Contains live cultures ("probiotics") that can help balance the gut microbiome and improve digestion.
Low in Sugar Compared to other Soft Drinks
During fermentation, some sugar is broken down, making it a healthier alternative to sugary soft drinks.
Strengthens the Immune System
The probiotics in fermented foods are said to support immune function and help fight off harmful bacteria.
Helps with Hydration
Tepache contains potassium and magnesium, making it a great post-workout or summer drink.
Reduces Inflammation
Pineapple has antioxidants and enzymes like bromelain , which has been said to help reduce inflammation.
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Creative Ways to Enjoy Tepache
An incredibly versatile drink, here are some fun ways to enjoy it:
Mocktails & Spritzers: Blend with sparkling water and citrus for a non-alcoholic refresher.
Cocktails: Mix with tequila, rum, or mezcal for a refreshing fermented twist.
Popsicles & Ice Creams: Freeze into refreshing frozen treats.
Final Thoughts: Try Making Tepache at Home!
Tepache is a delicious, easy-to-make fermented drink with probiotic benefits and endless ways to enjoy it. Want to try making it? We would love to see your version on Instagram - Tag us @goodnudefooduk and use the hashtag #TepacheUK
If you want to try out our gut friendly fermented ranges, 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.
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Frequently Asked Questions
What is tepache?
Tepache is a traditional Mexican fermented pineapple drink made using pineapple peels, sugar (typically piloncillo), and water. It is naturally fizzy, slightly sweet, and packed with probiotics.
Is tepache alcoholic?
It has low alcohol content , usually around 0.5-2% ABV, depending on how long it ferments. The longer it ferments, the higher the alcohol content.
How long does it take to ferment tepache?
Tepache typically ferments in 24-48 hours at room temperature. Fermenting for longer can increase carbonation and alcohol levels but may also make it more acidic.
What are the health benefits of tepache?
Tepache is rich in probiotics, digestive enzymes, and vitamins , which are said to improve gut health, boost immunity, and aid digestion.
Can I make tepache without piloncillo?
Yes! If you don’t have piloncillo, you can use brown sugar, coconut sugar, honey, or maple syrup as a substitute.
Does tepache contain caffeine?
No, tepache is naturally caffeine-free , unlike kombucha, which is made from tea.
How do I know when my tepache is ready?
Tepache is ready when it is slightly fizzy, tangy, and sweet . If it smells overly sour or has visible mould, it has likely over-fermented or become contaminated.
How should I store tepache?
After fermentation, strain the liquid and store it in an airtight bottle in the fridge for up to one week . This slows fermentation and preserves the flavour.
Can I reuse the pineapple peels for another batch?
Yes! Many people use the same peels for a second batch, adding fresh sugar and water. However, the flavour may be milder than the first batch.
Is tepache similar to kombucha?
While both are fermented drinks , tepache is made from pineapple peels and ferments much faster than kombucha, which is brewed with tea and a SCOBY. Tepacheis naturally sweeter tasting than kombucha.
