After learning about the health benefits of kombucha, you might be ready to guzzle down a bottle of Health-Ade with breakfast, lunch, or dinner. We know it’s tempting, but before you open that second bottle, it’s important to tune in to how your body is feeling - and follow your gut!

Kombucha is a worthy addition to your daily routine, but there is an art to adding it to your diet. If you are trying to harness kombucha’s feel-good properties, being in tune with your body is a must.

Read on to learn how much kombucha is too much. Plus, some bonus tips on making minor adjustments to your diet to help support the health of your gut and, most importantly – to feel your best.

Can You Drink Too Much Kombucha?

You’re probably tempted to drink kombucha 24/7 – because once you've tasted it, it's hard not to crave it. Kombucha, like all fermented foods, contains probiotics and healthy acids that support a happy gut. However, just like anything, it’s best to consume kombucha in moderation.

The short answer to this question: everyone’s booch limit is different!  We recommend listening to your body to know what it needs and what it’s craving– whether it’s kombucha, veggies, or a simple glass of water.

How Often Should You Drink Kombucha?

How much kombucha you should drink can depend on many factors:

• Your individual body and how much kombucha it likes.
• Are you home-brewing kombucha?
• Is your kombucha store-bought?
• How long was the brew fermented?
• Do you drink kombucha regularly?
• Are you new to kombucha?

There isn’t a certain “dosage” for kombucha because kombucha is not a medication or a supplement - it’s a food! Plus, not all kombucha is created equal. The way kombucha ferments is fundamentally tied to the taste, benefits, and effect of the liquid– and it will certainly impact how you feel! There is no standard “wrong” amount of kombucha you can drink - but there may be a wrong amount for YOU - so tune into that gut! 

A good rule of thumb is to drink that amount of kombucha that makes YOU feel good! If you're new to kombucha, start small. No need to guzzle a whole bottle of Pink Lady Apple all at once (though we understand the temptation). Instead, try a 4 to 8 oz portion and see how you feel. You can always save part of the kombucha bottle for later - it stays delicious even after opening.

Take Baby Steps

If you are a kombucha newbie, we recommend starting with small amounts of kombucha. The idea here is to give your gut some time to break the ice with all the new friendly bacteria! 

Tips For A Happy Gut

Although kombucha has probiotics and healthy acids, which have gut health benefits, it can’t do all the work alone. Kombucha will be set up for success when it's consumed with plenty of other healthy, wholesome foods that also support optimal gut health.

Remember Prebiotics

There are trillions of bacteria in and on your body that are essential to being alive! These bacteria need to remain in balance in order to do their best work. One way to help support them is to consume probiotics (bacteria that have been proven to provide health benefits when consumed). PREbiotics are like food for PRObiotics and the native bacteria that live in your gut. (Bacteria need to eat too!) 

Prebiotics are specialized plant fibers that feed both probiotics and native bacteria in your body. They can be found in most veggies, fruits, and other wholesome, high fiber foods. One sign of a prebiotic food is that it contains more complex carbohydrates (ie. fiber and starch).  But it’s not only about fiber. Other smaller, powerful properties – like PAC’s (proanthocyanidins - a type of polyphenols, which are antioxidants) – are also PREbiotics. 

Remember, when your mom used to hound you about eating veggies - she was right! Prebiotics pass through your digestive system and feed all those good bacteria! No matter how much kombucha you drink a day, you definitely want to ensure you’re getting prebiotics (as well as lots of other essential nutrients!) 

Stay Active

We all know exercise is good for you, but did you know physical activity is even linked to gut health? Individuals who are more active have a more diverse and balanced gut! 

This doesn’t mean you need to be a gym rat. You can maintain gut health by being active in many ways: taking daily morning walks, joining a yoga studio, practicing mindfulness or meditation, or doing any form of physical activity you love! If you work from home, make an effort to take breaks to move your body. Over time, being sedentary can be harmful, so do your best to get moving at least once a day!

Don’t Stress Out Your Gut

Too much stress can take a toll on your gut – along with other body systems, as you probably already know! All the stress you feel throughout the day can carry over to your gut. There are a lot of ways you can decrease the stress in your life.

We can’t control the amount of stress we face, but we can seek out ways to manage those demanding parts of daily life. 

If it’s a full-time job, we get that easing up your workload is sometimes unrealistic - we all have to pay the bills. Try implementing breathing exercises, mindfulness, or meditation. Even a short 2-minute break taking deep breaths can reinvent your mood.

Follow Your Gut

The “right” amount of kombucha depends on how your body feels! To harness the true power of probiotics, we recommend implementing other healthy practices into your daily routine. Kombucha can’t do all the heavy lifting - it’s about balance. You define what health & happiness means to you, whether it’s going to yoga or getting a full 8 hours of sleep.

Health-Ade has the kombucha part covered! Our simple fermentation process creates a beautiful brew filled with probiotics and detoxifying acids. We embrace the power of your unique gut and hope our kombucha helps support it! 

If you are looking to start out small, try a couple of our most popular flavors: Bubbly Rose, Pink Lady Apple, and Pomegranate! They are all crowd-pleasers for a reason. 

If you consider yourself a kombucha pro, stock up with our Ginger Lovers Immunity Variety pack. Our delicious immunity-boosting powerhouse cannot be beaten with the flavors Ginger-Lemon, Cayenne Cleanse, and Blood-Orange-Carrot-Ginger!

Today's blog is written by our very own Daina Trout, MS, MPH

Daina is not just our Co-Founder, she is also a nutritionist that has spent her adult life dedicated to finding and sharing health and wellness through food. With 2 masters' degrees in nutritional biochemistry and public health, Daina has called upon her education often while leading the way at Health-Ade - from how we make every batch of kombucha, to how we talk about gut health to consumers, to even how healthy our employee workplace is! She even writes a few blogs here and there. Happy reading! :)