Kombucha
Overview
Kombucha is fermented tea providing live probiotics, postbiotic compounds, and organic acids, supporting gut-brain axis communication.
Within the BRAIN Diet framework, fermented foods such as sauerkraut, kimchi, kefir, miso, and kombucha provide live microbes + postbiotic peptides; improved SCFA pools; vagal signaling.
Food Context
Synergies
- Part of fermented foods rotation
Sourcing
- Choose products with live cultures
Preparation
- Supports gut microbiome diversity
- Moderate consumption due to sugar content in some products
Recipes
Nutrient Tables (per 100 g)
Selected food and preparation: KOMBUCHA. per 100 g edible portion.
Core nutrients
| Nutrient | Amount per 100 g | % reference intake per 100 g |
|---|---|---|
| Energy | 17 kcal | — |
| Protein | 1.1 g | — |
| Total fat | 0 g | — |
| Carbohydrates | 3 g | — |
Substances
References
[1] Kombucha fermentation produces organic acids and polyphenols in a tea-based matrix. Checa-Ros et al. 2021. Current Evidence on the Role of the Gut Microbiome in ADHD Pathophysiology and Therapeutic Implications
[2] Tea polyphenols combined with fermentation metabolites may influence gut microbiota composition. Yeo et al. 2023. Influence of food-derived bioactives on gut microbiota compositions and their metabolites by focusing on neurotransmitters