Kombucha: How It’s Made, and Why It’s Controversial

Kombucha gained popularity in the ‘80s due to its reputation for boosting immunity (and claims of being a solution for gut health), though it wasn’t widely marketed until relatively recently. Kombucha is primarily a combination of:

• Tea
• Sugar
• Added flavors (e.g. herbs or fruits)
• A symbiotic culture of bacteria and yeast, otherwise known as SCOBY

The SCOBY is what consumes and ferments the sugar in a kombucha formula. Through this fermentation process, a small amount of alcohol is produced as a byproduct, as well as probiotic bacteria.

Despite its associations with health, kombucha isn’t necessarily a health-friendly choice for pregnant women. The main concerns about drinking kombucha during pregnancy fall into the following categories:

Alcohol Content

Alcohol is a byproduct of kombucha’s fermentation process, and while its content is low—around .5% in commercial bottles—some think it’s still risky for pregnant people. Remember, scientific consensus says that no amount of alcohol is considered safe to drink during pregnancy.

Moreover, homemade kombucha tends to contain higher amounts of alcohol. Because home-brewed ferments aren’t regulated, they can be especially risky for pregnant people to partake in. Don’t risk it – consuming alcohol during pregnancy is not safe.

Caffeine Content

Kombucha is often made with caffeinated (e.g. black) tea. While its levels of caffeine are much lower than coffee, pregnant women are cautioned from drinking more than 200 mg of caffeine per day—around the total of 1 cup of 12 oz. of coffee. Read our blog to learn about coffee substitutes for pregnant women.

So, if you’re already having 1 or more cups of coffee per day, kombucha could put you over your daily recommended caffeine intake limit.

Sugar Content

Though SCOBY consumes most of the sugar in kombucha during the fermentation process, the beverage still tends to have high amounts of sugar. This may be especially true of the popular kombuchas you can purchase at the grocery store, as they often contain added sugars to enhance their commercial appeal.

Sugar is one of those ingredients you’ll want to monitor during pregnancy, particularly if you’re at risk of gestational diabetes or excessive weight gain.

Pasteurization

Pregnant women are discouraged from eating and drinking unpasteurized foods during pregnancy, and kombucha frequently qualifies—whether or not you buy it from a store.

Pasteurization is a process through which harmful strains of bacteria are eliminated from food products, protecting you and your developing baby from exposure. Bacterial contamination is a serious concern when it comes to kombucha. It’s possible for kombucha—even widely merchandised brands—to be contaminated with toxic bacteria that could harm fetal and maternal health.

What about kombucha’s health benefits?

Kombucha lovers may lament the loss of the drink’s professed health benefits during pregnancy, among them:

• Probiotics – Probiotics are “good” bacteria that can help support the health of your microbiome. While probiotics are generally considered safe to use during pregnancy, getting them from kombucha might not be worth the risk.

• Antioxidants – As a tea-based beverage, kombucha is said to retain the antioxidant properties of tea. Antioxidants help reduce oxidative stress, but they’re also available in a variety of whole fruits and vegetables.

If you share in researchers’ skepticism regarding kombucha’s safety during pregnancy, know that it’s more than possible to unlock probiotic and antioxidative boosts from other sources. Some safer alternatives may include:

• Probiotic supplements – While you’ll want approval from your healthcare provider, most women can take probiotic pills during pregnancy.

• Antioxidant-rich foods – Kombucha certainly doesn’t have a patent on antioxidants! From blueberries to walnuts, a plethora of whole ingredients can provide the antioxidants you need to keep yourself and your baby healthy.

Health dupes aside, some people simply crave the sour, tangy satisfaction of a cold, sparkling kombucha. If you’re missing your drink of choice, try this swap: Choose your favorite unsweetened or low-sugar seltzer and add a teaspoon of apple cider vinegar.

Not only will it mimic kombucha’s signature taste, but thanks to the acids, you’ll also gain the digestive boost kombucha is known for.

Can you eat fermented foods during pregnancy?

On the topic of kombucha, you may be wondering whether any fermented foods are safe to consume during pregnancy.

In short, yes: Plenty of fermented foods and drinks can still be safe to enjoy while you’re pregnant, provided that they’re pasteurized. Some delicious options include:

• Yogurt – Yogurt is jam-packed with beneficent bacteria. Additionally, it’s considerable protein and calcium content can help you meet your body’s increased demands during pregnancy. If possible, aim to eat those sans high-fructose syrups, jams, or fruit compotes to keep your added sugar levels in check.

• Kefir – Kefir is a close cousin of yogurt. This fermented dairy product has a lower viscosity than yogurt, and it’s frequently used in smoothies or as an oatmeal topper. Look for a bottle that’s pasteurized, and enjoy a tangy flavor that’s similar to kombucha.

• Miso – Miso is a Japanese mainstay: a paste made of fermented soybeans that can be used to base soups, dress salads, or create delicious marinades for fish and tofu. While most are pasteurized, always make sure to read the label just in case!

• Kimchi – Another Asian staple, kimchi refers to any vegetable that’s been fermented and coated in a spicy, savory sauce. It’s a common side dish, but you can also use it to flavor soups or top salads if you’re craving it cold.

• Sauerkraut – Like kimchi, sauerkraut is fermented cabbage. If you’re a fan, opt for pasteurized store-bought versions to ensure you and your baby aren’t exposed to harmful bacteria (which may be more likely in homemade batches).

In general, all fermented foods—whether they’re made at home or by a brand—may carry some risk of contamination. Talking to your doctor is the best way to know whether it’s a good idea to eat them while you’re pregnant.

5 More Guidelines for Creating a Pregnancy Diet

Yes, it’s important to monitor your intake of certain foods and beverages during pregnancy. However, much of what constitutes a “pregnancy diet” is taking a simple, holistic approach.

While eating for your and your baby’s health and safety, try keeping the following tips in mind:

1. 1. Prioritize whole foods – Whole foods—earth-sourced ingredients with limited manufacturing—will ideally be the bulk of your diet when you’re pregnant. Fruits, vegetables, grains, and lean proteins can help you meet your baby’s nutritional needs without the high amounts of additives, preservatives, sugars, and oils found in processed foods.
   2. Take a prenatal vitamin – Prenatal vitamins contain the necessary nutrients your baby needs to develop at a healthy rate. Key ones include:
      • Folic acid
      • Iron
      • Calcium

      It’s highly recommended you get your healthcare provider’s guidance when selecting a prenatal vitamin. If you’re not pregnant yet, bear in mind that taking a prenatal vitamin even before pregnancy may improve your chances of conceiving!

   3. Watch for added sugars – Though gaining weight is a natural and necessary part of pregnancy, healthcare providers recognize some healthy benchmarks for ensuring you don’t add stress to your body in the process. Excessive weight gain can raise the risk of pregnancy and birth complications, including gestational diabetes and preeclampsia.For this reason, it’s helpful to keep an eye on your sugar consumption. Snacking on proteins and fats at regular intervals may help ward off sugary cravings, keeping you satisfied during the day.
   4. Eat plenty of fiber – Digestive issues, especially constipation, are common during pregnancy. Eating enough fiber can help you find relief and regularity. For soluble fiber—which helps smooth out digestion—choose oats, apples, and lentils. Whole grains and cruciferous vegetables contain insoluble fiber, which is especially beneficial for alleviating constipation.

Pregnancy diets can be as versatile as non-pregnancy diets. Learn more about what to eat when you are pregnant here on our blog.
That said, your best line of defense is always to check in with your healthcare provider—they can tell you whether or not a certain food or drink might be harmful to your baby. You can always search for answers to your questions on our blog as well, like can you drink sparkling water while pregnant?

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