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 [1][2].

Key Nutritional Highlights

• Kombucha fermentation produces organic acids and polyphenols in a tea-based matrix [1]
• Tea polyphenols combined with fermentation metabolites may influence gut microbiota composition [2]
• Kombucha is fermented tea providing live probiotics, postbiotic compounds, and organic acids, supporting gut-brain axis communication. [1]
• Fermented foods such as sauerkraut, kimchi, kefir, miso, and kombucha provide live microbes + postbiotic peptides; improved SCFA pools; vagal signaling. [2]
• Kombucha is fermented tea providing live probiotics, postbiotic compounds, and organic acids, supporting gut-brain axis communication.

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

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	17 kcal	—
Protein	1.1 g	—
Total fat	0 g	—
Carbohydrates	3 g	—

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, KOMBUCHA, FDC ID 516534, API, per 100 g edible portion, last checked 2026-03-14

Substances

No nutrition data yet and no editorial substances. Add tags (from the Overview) and/or populate the nutrition table so substances appear here.

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