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News18
7 days ago
- Health
- News18
Gastroenterologist Explains 7 Health Benefits Of Kombucha And Fermented Foods
Last Updated: 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 Disclaimer: Comments reflect users' views, not News18's. Please keep discussions respectful and constructive. Abusive, defamatory, or illegal comments will be removed. News18 may disable any comment at its discretion. By posting, you agree to our Terms of Use and Privacy Policy.
NDTV
02-05-2025
- Health
- NDTV
Is Kombucha Beneficial For Your Gut Health?
Kombucha, a fizzy fermented tea, has emerged as a popular health beverage across the globe. Touted as a natural probiotic, kombucha is often linked to improved digestion, better gut health, and even immune support. Made by fermenting sweetened tea with a symbiotic culture of bacteria and yeast (SCOBY), this ancient drink has been consumed for centuries. But does it really deliver on its health promises, especially for the gut? According to the National Institutes of Health (NIH) and other studies, kombucha may play a supportive role in gut microbiome diversity. Let's explore the science behind this fermented favourite. How kombucha may support gut health Kombucha contains natural probiotics and bioactive compounds that may help balance gut bacteria and enhance digestion. During fermentation, beneficial bacteria and organic acids are produced, which can aid the gut microbiome. According to a review published in Frontiers in Microbiology, fermented foods like kombucha can positively influence gut flora, which is essential for nutrient absorption, immune function, and overall digestive well-being. 1. Rich in natural probiotics The fermentation process produces several strains of live beneficial bacteria, such as Lactobacillus and Acetobacter. These probiotics may help restore the balance of gut flora, especially after antibiotic use or poor dietary habits. A healthy gut microbiome is linked to better digestion, reduced inflammation, and even mental well-being. However, the quantity and strains vary by brand and brew method. 2. May help with digestion Kombucha contains enzymes and organic acids like acetic acid and gluconic acid, which may assist in breaking down food more efficiently. Anecdotal evidence and some early studies suggest that regular consumption of kombucha may alleviate bloating, gas, and indigestion by supporting the body's natural digestive processes. 3. Antioxidants that promote gut lining health Green or black tea, the base for kombucha, is rich in polyphenols and antioxidants. These compounds can protect the gut lining from oxidative stress and inflammation. Damage to the gut lining is often associated with leaky gut syndrome, food sensitivities, and autoimmune responses, making antioxidant support beneficial for long-term gut health. 4. Supports immune function via the gut About 70% of your immune system resides in your gut. A healthy gut microbiome can help modulate immune responses. The probiotics in kombucha may help maintain this balance, reducing your susceptibility to infections and inflammatory responses. While more human clinical trials are needed, the existing data is promising. 5. May aid in the prevention of gut dysbiosis Gut dysbiosis, or an imbalance in gut microbes, has been linked to several conditions like irritable bowel syndrome (IBS), obesity, and even depression. Regular intake of fermented foods, including kombucha, may help prevent or correct such imbalances. A study in Nutrients (2021) reported that probiotic-rich foods could improve symptoms in individuals with mild digestive disorders. 6. Potential prebiotic effect While kombucha is primarily known for probiotics, it may also contain small amounts of prebiotics depending on its ingredients. Prebiotics are plant fibres that feed good bacteria. Ingredients like ginger or fruit add-ins in kombucha may enhance this effect, offering additional gut support. 7. Things to consider before consuming Despite its benefits, kombucha is not suitable for everyone. Unpasteurised kombucha can pose a risk for pregnant women, individuals with weakened immune systems, or those sensitive to caffeine or alcohol. Additionally, many commercial versions contain added sugars, which can negate its health benefits. Always read labels and consult a healthcare provider, especially if you have pre-existing conditions. Kombucha offers potential gut health benefits, largely due to its probiotic content and natural fermentation. While more large-scale human studies are needed, current evidence supports its role as a gut-friendly beverage when consumed in moderation. For optimal results, pair kombucha with a fibre-rich diet and other fermented foods. As always, individual needs vary, consult a doctor before making it a daily habit. Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
