Kombucha: What is it, what are its effects and how to prepare it at home?

Kombucha is a popular beverage that looks like an ordinary tea at first glance, yet has so much more to offer. What can this fermented drink help you with? Kombucha is currently a very popular drink that many e-shops are building their dream business on. Wondering what kombucha is and what effects it has? Did you know that you don't have to spend money on it in stores and can easily prepare it at home?In today's article, we're going to look at what kombucha is, what it doesWhat it does, why you should care about it, and how to easily prepare it in your kitchen.

What is kombucha?

Kombucha is a slightly fizzy, fermented beverage that is created through the process of fermenting tea. A special colony of bacteria and yeast, known as SCOBY (for symbiotic colony of bacteria and yeast), is used to make this functional drink. This colony is sometimes mistakenly referred to as a sponge because it forms a jelly-like cap on the surface of the drink, resembling a sponge. It is under this efficient system that fermentation occurs, which is responsible for the formation of beneficial substances. When fermented properly, kombucha produces a number of valuable substances such as organic acids, vitamins B, C, D, E and enzymes that can promote healthy digestion, detoxification of the body and balance of the gut microbiome. Ethanol and carbon dioxide are also produced during fermentation, making kombucha slightly effervescent and containing approximately 1% alcohol.

Kombucha is rightly classed as a probiotic-rich food because it contains many beneficial living organisms. Although at first glance it may seem like a strange "fancy" fad todayof our time, it's actually a thousands of years old beverage that has its roots in Asia. In some sources, we read about the consumption of this ancient drink as early as the 3rd century BC. However, the origin of the word kombucha is also interesting, as it was coined during the reign of the Japanese Emperor Enkyo. According to legend, the Emperor was cured of stomach problems by Dr Kombu with fermented tea. In Japanese, the tea is called Tscha and by combining it with Dr Kombu, the word that is still used for the drink today is Kombucha.

What is the power of kombucha?

Kombucha is a cocktail of living microorganisms that form during fermentation. What can we find in it?

• Probiotics
• Organic acids: These include acetic, glucuronic and lactic acids, which work together to detoxify the body, especially the liver.
• B Vitamins: Mostly B1 (thiamine), B2 (riboflavin), B6 and B12, which are key to energy metabolism, regeneration and overall vitality.
• Antioxidants. They neutralize free radicals and slow down the aging process of cells.
• Enzymes: They aid nutrient absorption and improve digestion.
• Trace amounts of alcohol: Maximum 1%, usually less than 0.5%.

The power of kombucha lies in its complexity, offering a wide range of health-promoting substances - from probiotics to vitamins to detoxifying acids.

What are the effects of kombucha?

The effects of kombucha are as fascinating as the process of making it. It will come as no surprise that kombucha can be a great lifestyle supplement. How can it enrich your diet?

• Better digestion and nutrient absorption: Thanks to its probiotic content, it supports the balance of the microbiome in the gut, improving digestion and helping younutrients more efficiently, which is crucial for muscle recovery and growth, among other things.
• Detoxification: organic acids promote liver detoxification and help remove toxins.
• Higher energy and stamina: The B vitamins contained in kombucha have a positive effect on energy metabolism. Additionally, the caffeine from the tea in kombucha can provide a subtle energy boost without causing uncomfortable swings.
• Fighting oxidative stress: The antioxidants in kombucha help protect cells from damage caused by free radicals. This can promote faster muscle recovery and reduce the risk of inflammation after intense exercise.
• Hydration.

Kombucha offers not only refreshment on hot summer days, but also support for an active lifestyle - from recovery to energy to gut health. It is an ideal complement to a training regime.

How to prepare homemade kombucha?

You may be surprised to know that preparing homemade kombucha is quite simple, it just requires a little patience. Using the right recipe, you're sure to make a refreshing homemade drink full of live cultures. How to do it?

What do you need?

• 4-6 sachets or 2 tablespoons of loose black or green tea
• 1 cup white sugar
• 3.5 litres of water
• SCOBY
• About 1-2 cups of kombucha from a previous fermentation or store-bought unsweetened kombucha, used as a starter liquid
• Large glass jar (at least 4 liters)
• Cloth and rubber band to cover the jar

How to do it?

First, brew your tea and let it steep for about 10-15 minutes. Then remove the tea bags and stir in the sugar. Let the sweet tea cool to room temperature. Hot tea could spoil the SCOBY culture. Once the tea has cooled, pour it into a large jar and add the starter liquid and SCOBY. Cover the jar with a cloth napkin or clean cloth.

Place the jar in a dark and warm place (ideally around 21-26°C). Let the drink ferment for 7-14 days, depending on how strong and sour you prefer your kombucha. The longer you leave it to ferment, the more sour it will be. After the 7 days are up, you can taste the kombucha. If it is too sweet, let it ferment for a few more days. Once the flavor is to your liking, bottle the kombucha, leaving the SCOBY and some of the liquid in the jar for the next batch.

What to take away from the article?

Kombucha is a refreshing fermented beverage that can help with digestion, recovery, detoxification and overall vitality. Whether you want to boost your workout or are looking for a natural way to better digestion, kombucha is a great ally on your journey. If you like to experiment, you can make it at home using our recipe.But if you want to start with something tried and true, we recommend choosing kombucha from verifiedthat use quality ingredients and traditional methods of preparation.Try different flavour variations and see which suits you best.