Is Kombucha A Low FODMAP Beverage?

Written by Amy Kaczor MS RD LDN, Registered Dietitian

Is kombucha a low FODMAP beverage?

Kombucha is a fizzy and popular fermented beverage made from tea and sugar brewed with the fermentation of live bacteria and yeast (Bauer, n.d.). However, according to Monash University (2017), this fizzy beverage contains fructans, a FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) which may aggravate gastrointestinal discomfort and symptoms for individuals diagnosed with IBS (irritable bowel syndrome).

The Monash University FODMAP app recommends a small serving of 180 mL to be considered low FODMAP and likely tolerated by those with IBS. 180 mL equates to approximately 3/4 cup.

What are the health benefits of kombucha?

According to an article published by the Cleveland Clinic in 2018, many of the health benefits of kombucha result from polyphenols present in the tea that have potent anti-inflammatory and antioxidant effects on the body. Additionally, kombucha is rich in anti-microbial and detoxifying compounds, including acetic acid, minerals, and B vitamins. Research studies are still being conducted to learn more about the vast array of benefits kombucha provides.

It is essential to note the dangers of home-brewed kombucha as the conditions must be sterile, and many precautions must be made for safety. Therefore, caution is necessary when considering home-brewed fermented beverage products (Monash University, 2017).

Summary

This post aims to answer your questions regarding the low FODMAP diet and kombucha as a low FODMAP beverage.

Stay tuned for more posts about low FODMAP foods. Also, check out our other pages for more information on managing digestive health.

References

Team, D. H. (2021, December 15). 7 health benefits of Kombucha. Cleveland Clinic. Retrieved April 22, 2022, from https://health.clevelandclinic.org/what-are-kombuchas-health-benefits-and-how-much-can-you-safely-drink/

Veloso, H. G. (n.d.). FODMAP diet: What you need to know. Johns Hopkins Medicine. Retrieved April 19, 2022, from https://www.hopkinsmedicine.org/health/wellness- and-prevention/fodmap-diet-what-you-need-to-know

Webber, S. (2017, February 28). Fermented drinks and the low fodmap diet. A blog by Monash FODMAP | The experts in IBS - Monash Fodmap. Retrieved April 22, 2022, from https://www.monashfodmap.com/blog/update-new-fermented-drinks-added-to/