Short answer
There is no good evidence that ginger kombucha improves health in people. Ginger has been studied for some kinds of nausea. Tea and kombucha have been studied mostly in lab and animal research, and the human trials are small or missing. Treat ginger kombucha as a flavourful fermented drink, not a treatment for any condition.
What’s in ginger kombucha
- Ginger: a root with compounds such as gingerol, used in cooking for centuries.
- Tea: black or green tea, which contains plant compounds called polyphenols. Some of these remain after fermentation.
- Acids and live microbes: from fermentation. They give kombucha its sharp, tart taste.
- Sugar: the amount depends on the recipe, the fermentation time and any added fruit or sweetener.
- Small amounts of caffeine and alcohol: from the tea and the fermentation.
What the research does and doesn’t show
Ginger and nausea
Some studies suggest ginger may help with certain kinds of nausea, including nausea from motion sickness and in pregnancy. The results vary, and the studies use different amounts of ginger. Ginger is not a guaranteed remedy. A small glass of ginger kombucha is unlikely to contain the amount used in those studies.
Kombucha: mostly lab and animal studies
Much of the research on kombucha has been done in cells and animals. Some lab work has looked at antioxidant activity, and some animal studies have looked at markers such as blood sugar and liver health. These results do not show how kombucha affects people. Human studies are small or lacking, so the results cannot be applied with confidence.
Things to keep in mind
- Sugar: fruit and sweeteners add sugar. Check the label on commercial drinks, and remember that a homemade batch with extra sugar adds more.
- Acidity and reflux: kombucha is acidic. Some people find it triggers heartburn or upsets the stomach, especially in large amounts.
- Caffeine: the tea brings a small amount, less than a cup of black or green tea.
- Alcohol: fermentation makes a small amount. Commercial kombucha sold as non-alcoholic must stay under a set limit (0.5% in the US). Homemade batches can vary, and a second ferment with sugar can raise the level. How to brew non-alcoholic kombucha explains how to keep it low.
Who should check with a doctor first
- People who are pregnant or breastfeeding
- Young children
- People with a weakened immune system
- People with kidney disease, or any other condition that needs a diet plan
- Anyone taking medicines. Ginger can interact with some medicines, including blood thinners.
If you have any of these, ask your doctor or pharmacist before you start drinking ginger kombucha regularly.
If you just like the taste
If you enjoy the flavour, you can make your own at home with the ginger kombucha recipe. For the wider picture on kombucha, see what is kombucha. For a related flavour with its own health talk, see the turmeric kombucha recipe.