Parade Magazine

How to Make Kombucha at Home, What Is a SCOBY and Other Questions About Our New Favorite Fizzy Drink

By LOLA MÉNDEZ  | Parade

Kombucha is a fermented tea sometimes referred to as the “elixir of life.” Kombucha’s ingredients are simple: a symbiotic consortium of bacteria and yeast (SCOBY), tea, and a fermenting agent. The vinegar-like concoction was used to fight inflammation 2,000 years ago in China. It’s no wonder everyone suddenly wants to know how to make kombucha at home. We asked the experts what exactly kombucha is, its health benefits (and things to watch for) and how to safely make kombucha at home.

Kombucha Has Many Health Benefits

Kombucha contains antioxidants and probiotics, which aid in gut health, ease inflammation, and strengthen our immune system. Studies confirm fermented foods reduce risks of Type 2 diabetes and heart disease, and help with weight management. “Live culture foods have been used for centuries and are still around for a reason. Kombucha is a source of polyphenols which inhibit bad cholesterol, prevent high blood pressure and protect against the development of heart disease,” says Dr. Donese Worden, NMD. “Kombucha also contains antioxidants, which can kill harmful bacteria.”

Dr. Worden says the probiotics aid health in the gut biome by affecting the gastrointestinal tract function and diseases. Julian Lesser founded Seek North Kombucha after finding that the drink helped alleviate his suffering from Lyme Disease symptoms.

How to Make Your Own Kombucha

A bottle of ‘booch is costly, so many are making the beverage at home. When done right, home-brewing kombucha is cost-effective and sustainable. But, when brewed improperly, kombucha can be poisonous.

Beverly Friedmann made her own kombucha after researching methods online. “I prepared and fermented a batch of my own tea, in what I thought was going to be an excellent savings and health plan. Unfortunately, something went wrong along the way. I became ill after drinking my first glass and had to dispose of the entire batch,” she says.

Brewing kombucha at home can be safe if instructions and proper hygiene practices are followed. Check online resources such as Bucha Brewers, Craft a Brew or FarmSteady. You’ll need organic green or black tea steeped in filtered water, a SCOBY (which you can buy or grow yourself), sugar, a breathable cloth, and a rubber band. Only use a glass container; kombucha’s acids may draw lead out from a ceramic glaze which could release toxins into the drink and poison you. “The chemicals from ceramic or lead-containing vessels could contaminate your drink,” says Dr. Worden.

To ensure a good batch of ‘booch you must limit contamination. Fermented food scientist PhD student John Leech recommends sterilizing glass jars with hot soapy water right before making kombucha. “Before they’re fully dry, put them in the oven at 160 degrees Celsius for 20 minutes,” he says. Wash your hands, but don’t use antibacterial soap as it can harm the SCOBY.

Kristie Covey has been brewing her own kombucha since 2017 and decided to share her craft on a larger scale by launching Bucha Brewers. “When brewed properly, kombucha has a low pH level, which gives it a natural defense against harmful bacteria and mold. Begin brewing your batch at a pH level under 4.5 to keep your brew safe while it ferments and produces acids, further lowering the pH level. If it’s exposed to a particle such as a mold spore it contaminate the entire batch,” says Covey.

Place your brew in a dark space. Depending on the climate, the fermentation process usually takes about two weeks. The drink will naturally form a sediment after it’s bottled and become effervescent. “If your kombucha has been fermenting for 1-2 weeks and smells like sweet tea it’s not properly fermenting. It should smell tart,” says Covey.

Don’t be alarmed if you see some small worms in your kombucha. “Vinegar nematodes can show up in home-brewed liquids. These small worm-like buggers aren’t known to cause harm but most people might not like seeing them swim around in their drinks,” says Dr. Worden.

Watch for moldy spots of white, black or green fuzz in a circle or ring. If you brew a bad batch you have no choice but to dump it, sanitize everything, and start over. “Don’t confuse mold with the SCOBY growing across the top of the jar, which can look a little suspicious to new home-brewers,” Covey says.
“SCOBYs are generally cream colored with brown yeast spots and will always look wet—never fuzzy like mold.”

It’s easy to accidentally ferment the cultures for too long due to an assortment of variables such as temperature, moisture, pH levels, and added nutrients. Kombucha must be kept at a pH below 3.5 in order to prevent harmful bacteria from growing. “Fermentation starts between pH 5 and pH 6, and after 2 weeks of fermentation, drops to pH 3 which is similar to that of orange juice or soda,” says Leech. You can order pH strips to test your batch along the fermenting process.

How Much Kombucha is OK to Drink?

Kombucha contains anywhere between 8 to 14 mg of caffeine per 8-ounce serving and up to 120 calories per bottle. Home-brewing will leave you with plenty of fizzy drink—but only have a glass a day. Too much kombucha imbalances your digestive system.

All fermented food naturally contains small traces of alcohol. Homemade kombucha tends to have more alcohol content (up to 3%) than store-bought versions. Store-bought kombucha is often pasteurized to kill remaining bacteria and yeast and prevent further fermentation, which limits the alcohol content.

As the drink is carbonated it may have residual carbon dioxide which could cause bloating and excess gas. It also contains FODMAPs, a carbohydrate that can cause digestive distress. Kombucha’s sugar content may cause a spike in blood sugar which could cause diarrhea.

The acidic tea can also damage your oral health. High acidity causes significant erosion of enamel that covers teeth, protects from bacteria, and keeps your smile white. “To prevent kombucha from eroding your enamel, drink it in one sitting rather than sipping on it throughout the day. After you’ve finished, rinse thoroughly with water to help restore neutral pH. Never brush your teeth right after drinking kombucha as the softened enamel will be brushed away. When pH drops in the mouth, enamel is vulnerable to eroding, decaying and becoming susceptible to invading bacteria,” says Orthodontist Dr. Heather Kunen, DDS, MS, founder of Beam Street.

Kombucha Isn’t For Everyone

Dr. Worden hopes to see more studies on the health effects of kombucha on humans and notes that several illness such as liver problems, lactic acidosis, allergic reactions, nausea, bloating, diarrhea and gas have been reported. “Kombucha is unpasteurized and contains a mix of different types of bacteria and yeasts, thus it can promote the growth of bad bacteria and mold that can lead to infections in certain people,” she says. “The people most likely to have trouble are those with compromised immune systems, autoimmune diseases, recent surgery, and others who are critically ill, including cancer, HIV and kidney disease. As kombucha is unpasteurized and contains small amounts of caffeine and alcohol, pregnant and breastfeeding women should avoid it as well.”

If you take prescription drugs, talk to your doctor before drinking kombucha on a regular basis. Dr. Worden notes that medication prescribed for blood pressure and high cholesterol may be affected by the action of kombucha. She also suggests that kombucha shouldn’t be consumed by children. “Children don’t have fully developed immune systems. Kombucha hasn’t been proven to be bad for children 5 years old and younger, however, because it’s a fermented food it should be treated with caution,” she says.

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