Gastroenterologist Explains 7 Health Benefits Of Kombucha And Fermented Foods

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While fermented foods are safe for most people, those with weakened immune systems, severe gut conditions, or histamine intolerance should consult a healthcare provider
In recent years, fermented foods such as kombucha, kimchi, miso, and yogurt have moved from traditional kitchens to modern wellness conversations and for good reason. These probiotic-rich foods are like a daily dose of good bacteria, helping the digestive system work at its best. Dr. Harshvardhan Chaukulkar, Department of Minimal Access and General Surgery, Ruby Hall Clinic shares all you need to know:
1. Restoring Gut Bacteria Balance
Fermented foods are rich in beneficial microbes probiotics that help maintain the natural balance of gut flora. This is particularly useful after a course of antibiotics, which can wipe out both harmful and beneficial bacteria.
2. Supporting Healthy Digestion
Probiotics like Lactobacillus and Bifidobacterium, found in yogurt, sauerkraut, and kombucha, assist in breaking down food and enhancing nutrient absorption. This can reduce bloating, gas, and discomfort after meals.
3. Strengthening Immunity
Since over 70% of the immune system resides in the gut, a healthy gut microbiome is essential for fighting infections. Regular consumption of fermented foods can make the immune system more resilient.
4. Reducing Inflammation
A balanced gut microbiome helps reduce inflammation in the body, which is linked to chronic conditions like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and even certain metabolic disorders.
5. Enhancing Mental Well-being
The gut-brain connection is real. Fermented foods promote the production of neurotransmitters like serotonin, influencing mood, sleep, and stress response. Some studies suggest a diet rich in probiotics can help reduce anxiety and depression symptoms.
6. Supporting Weight Management
A healthy gut influences metabolism and appetite regulation. Probiotics may help reduce cravings for high-sugar foods, leading to better weight control over time.
7. Detoxifying the Body
Fermentation can help break down and neutralize harmful compounds in foods. For example, kombucha contains organic acids and antioxidants that may support the liver in detoxification.
• Kombucha – A fizzy fermented tea rich in Acetobacter and yeast strains.
• Kimchi – Spicy Korean cabbage with Lactobacillus kimchii.
• Sauerkraut – Simple fermented cabbage loaded with Lactobacillus plantarum.
• Miso – Fermented soybean paste with Aspergillus oryzae.
• Kefir – Tangy fermented milk drink with Lactobacillus kefiri.
• Tempeh – Nutty soy-based protein with Rhizopus oligosporus.
• Yogurt – With live cultures like Bifidobacterium for digestion.
While fermented foods are safe for most people, those with weakened immune systems, severe gut conditions, or histamine intolerance should consult a healthcare provider before making them a daily staple. Start with small portions to allow the gut to adapt.
Fermented foods have been part of human diets for centuries. Bringing them back to the table can be one of the simplest yet most powerful steps toward better gut health.
Gut-Friendly or Just a Fad? The Truth About Kombucha and Fermented Foods
Dr Chetan Kalal, Consultant Hepatologist and Transplant Physician at Saifee Hospital
For generations, Indian households have celebrated fermentation from the tangy bite of kanji to the soothing comfort of homemade dahi. Now, kombucha, a fizzy fermented tea, has found its way into cafés, health stores, and social media feeds. But beyond the buzz, what's the real story?
The science behind the sip
Kombucha is made by fermenting sweetened tea with a symbiotic culture of bacteria and yeast (SCOBY). The process produces probiotics, organic acids, and tea polyphenols. Studies show that probiotics help maintain a healthy gut microbiome essential for digestion, nutrient absorption, immune balance, and even mood regulation via the gut-brain axis. Organic acids may discourage harmful bacteria, while antioxidants from tea help reduce oxidative stress.
The benefits aren't unique to kombucha. Research, including a 2021 Nature study, found that regularly eating diverse fermented foods such as kefir, kimchi, miso, sauerkraut, and our own curd can increase gut microbial diversity, a marker of resilience and good health.
What to watch out for
Kombucha isn't a miracle tonic. It's mildly acidic, contains residual sugar and caffeine, and can be unsafe if fermented unhygienically at home. Those with weakened immunity, chronic liver disease, or who are pregnant should consult their doctor before adding it to their diet. Current evidence is promising but still limited; most studies are small, and large-scale trials are needed.
The balanced takeaway
When made safely and enjoyed in moderation, kombucha and other fermented foods can be a valuable part of a balanced, fibre-rich diet. They won't replace healthy eating habits, but they can complement them just as they've quietly done in Indian kitchens for centuries.
First Published:
August 10, 2025, 12:36 IST
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