Kombucha has earned its place as a go-to sip for anyone craving something fizzy, flavorful, and a little better for the gut. At its simplest, it’s a fermented tea made by introducing a SCOBY (that’s short for “symbiotic culture of bacteria and yeast”) to a sweetened brew. Over the course of a week or two, that culture transforms the mixture into a tangy, lightly effervescent drink.
You can find just about every flavor imaginable at a grocery or health food store (jalapeno mango ginger, anyone?), but it’s actually surprisingly simple to make at home. All you need are a few ingredients, a clean jar, and a bit of patience.
We talked to Lana Cortez—a fitness pro and personal trainer at Specialized Fitness—to get her take on why kombucha is worth it, and she shares some basics you can use to craft your own batch from scratch.
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I love kombucha for its many health benefits. It contains probiotics, live bacteria that can support gut health. It has antioxidants and polyphenols that can help reduce inflammation. There are even studies that suggest that kombucha may help lower blood pressure and cholesterol levels. There is glucuronic acid, which helps detoxify the body, and it has compounds that support the function of your immune system. It’s really amazing all of the goodness that’s packed into this one drink.
My husband experienced the immune-boosting benefits firsthand a couple of years ago. He had developed a severe allergy to eggs, but we raise chickens and enjoy fresh eggs on a daily basis, so this change was distressing. So he cut back on sugars and carbohydrates that are high on the glycemic chart, and he started to drink our homemade kombucha daily. Within a year, his egg allergy was gone.
At age 66, I have excellent blood work without any medications, and I attribute this blessing at least in part to 10-plus years of drinking our homemade kombucha every day. Of course, genetics and other healthy lifestyle choices play a significant role, but I think of kombucha as just another tool in our toolbox for good health.
We drink one 8-ounce jar a day and, hopefully, it keeps the doctor away. So cheers to the New Year, and here's to many years of good health.
The Kombucha Process
01/
Acquire a SCOBY. This can be from a friend who brews kombucha, or you can find them for sale online. Either way, make sure it’s live and fresh, and that it comes with a generous amount of starter liquid.
02/
Brew the tea. Prepare four large bags of organic black or green tea (recommended), and let it cool a bit before adding one cup of organic sugar. Real sugar is necessary because the SCOBY will feed on it to ferment the tea.
03/
Prepare for fermentation. Place the SCOBY at the bottom of a one-gallon glass container. Pour the tea into the container and add water to fill. Cover the opening with a paper towel and secure with a large rubber band. DO NOT make the cover air-tight.
04/
Let it work. Place the container in a dark, semi-warm (ideally between 70 and 90°F) place like a cabinet or pantry for two weeks. Pick a dark spot away from smells, fumes, and other fermented foods (like sourdough or kimchi) to avoid cross-contamination.
05/
Store and enjoy! After two weeks, ladle the kombucha into glass jars and store it in the refrigerator. Naturally, kombucha is very tart and has a strong vinegar flavor. Add some of your favorite organic juice as desired.
Cheers to the New Year, and here's to many years of good health!