Best Time To Drink Kombucha (And How Often)

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Kombucha is yet another health craze sweeping across the world, and many people swear by the benefits of this fermented tea drink.

But if you are new to drinking kombucha, when is the best time of day to drink it? Kombucha should be consumed little and often, with the best results coming from drinking a small glass up to three times per day. To gain the maximum benefit from the microbes in kombucha, drink it first thing in the morning on an empty stomach.

Interested to find out more? Let’s find out everything you need to know about this intriguing health drink!

What Is Kombucha?

Like many health food crazes, you will most likely have heard of kombucha but may well be a bit confused about what all the fuss is about!

But kombucha fans swear by the benefits of this drink, so it is worth taking the time to learn a bit more about it.

Kombucha is a fermented drink made from sweetened tea. The fermentation is brought about by the addition of a special culture known as a “SCOBY” – a symbiotic culture of bacteria and yeasts.

The bacteria and yeasts in the SCOBY work together to turn the sugar in the tea into ethanol and acetic acid. The word symbiotic means that they each enhance the effects of the other, so the sum of the two is greater than the individual parts.

Kombucha has been around for almost 2,000 years. First brewed in China, it then spread to Russia and Japan, before gaining popularity in Europe in the early 20th century.

In recent years it has become much more popular in the US, with people seeking out this drink because of its reputation as a healthy energy-giving drink.

While kombucha is thought to have some great benefits, this is not a drink that people enjoy for the great flavor!

The acetic acid in kombucha gives it a distinctive sour flavor – think of it like drinking a mild and lightly sweet vinegar, with a slightly fizzy feel on the tongue.

Hardcore kombucha enthusiasts will drink neat kombucha, but many other people prefer to dilute it down with a dash of sweet fruit juice.

How Is Kombucha Made?

A traditional kombucha is made from a simple mix of yeast, sugar, and black tea. These ingredients are mixed together and set aside for around a week.

During this time, bacteria also colonize the drink, and, together, with the yeast, convert the sugar to acetic acid.

This process, known as fermentation, is used to make many other more familiar food products such as yogurt, sauerkraut, or kimchi.

During fermentation a film will form on top of the tea – this is the SCOBY, the incredible colony of bacteria and yeast. This SCOBY can be used to kick-start the next batch of kombucha.

Other types of tea, such as green tea, can be used to make kombucha. This will change the flavor of the tea but may give some added health benefits.

What Are The Benefits Of Kombucha?

OK, so we need to start with a little disclaimer here – none of the health benefits of kombucha have been conclusively proven in medical research.

However, there are some elements of the properties of kombucha that many people believe to be true, and for this reason, this drink is widely consumed all around the world.

One of the main claims made by kombucha lovers is that it helps to aid digestion. This is because the fermentation process results in high levels of probiotics.

When consumed, probiotics can help to balance the levels of bacteria in the intestines, relieving diarrhea and aiding digestion.

It is even thought that probiotics may be beneficial to people who suffer from irritable bowel syndrome (IBS). Other benefits of probiotics include a stronger immune system.

Many other claims are made about the benefits of kombucha, and a daily dose of this fermented tea may help with weight loss, blood pressure regulation, and reduce the incidence of heart disease and cancer.

It is even linked to a reduction in hair loss!

One thing we will say about kombucha is that, while the health benefits are not proven, there is no downside to drinking kombucha! There is a bit of a slightly sour taste, but that can easily be fixed with a little fruit juice!

And if you want to boost the benefits of kombucha, make it with green tea instead of black tea.

Green tea has high levels of antioxidants that protect cells against damage and aging. Green tea is also linked to lower cholesterol and blood sugar levels and can help to burn fat and reduce the risk of heart disease.

How Often Should You Drink Kombucha?

To get the most out of drinking kombucha, you should drink a small amount every day. The effects of kombucha are cumulative – this means they build up gradually over time.

Drinking a large amount once a week will have the opposite effect, and is likely to cause some serious intestinal discomfort!

So, if you can drink it every day, great! Just remember to stay within the daily dosage guidelines. Too much kombucha is not a good thing, and less is definitely more in this case.

But if you are buying kombucha from the store, it can get quite expensive. If you can’t stretch to a daily dose of kombucha, a small amount several times per week will still have some beneficial effects.

How Much Kombucha Should You Drink?

So, if little and often is the way forward when it comes to kombucha, what is the optimum amount to drink?

Food safety authorities recommend that no more than 4 ounces of kombucha should be consumed per individual serving, up to three times per day.

This equals a total of 12 ounces of kombucha per day. Most kombucha is sold in 16-ounce bottles, so if you consumed this all in one day you would be exceeding the recommended amount.

It is best to stick to a 4-ounce portion of kombucha and to have this either once, twice, or three times per day.

But if you only want to drink kombucha once per day, what is the best time to consume it? Let’s find out!

When Is The Best Time To Drink Kombucha?

So, if you’ve decided to give kombucha a try, you will want to drink it at the right time of day to get the maximum benefits.

There is no one best time to drink kombucha, but different times of day are linked to different health benefits.

This means that you can choose the ideal time to drink your kombucha to get the best results for your own individual situation.

These are the times of day that you may find the most helpful to drink kombucha:

In The Morning

Many people prefer to consume kombucha first thing in the morning, on an empty stomach.

Nutritionists believe drinking kombucha at this time gives the most significant benefits to this health drink, and can be a great way to kick start your day.

Drinking kombucha on an empty stomach means that the microbes are in the stomach for a shorter period of time, and more of them make it to the large intestine before being destroyed by the acidic environment of the stomach.

This maximizes the effectiveness of the probiotics compared to drinking kombucha after a meal.

Kombucha is a great alternative to tea and coffee in the morning, as it contains low levels of caffeine. A morning drink of kombucha is ideal for anyone who feels quite sluggish for the first hour or two of the day.

It is also believed that when kombucha is consumed in the morning, the digestive benefits continue throughout the day. So, if you were to only drink kombucha once per day, then first thing in the morning is probably the most beneficial.

We do have to give one word of caution though if you are considering trying kombucha as a morning drink.

If your gastrointestinal system is not accustomed to kombucha, drinking it on an empty stomach can cause some unwanted side effects. This is more likely to happen to anyone with sensitive digestion.

We’d suggest that before going for a first thing in the morning dose of kombucha, try a week or two of consuming it after meals first to allow your body to become accustomed to it.

At Mealtimes

Drinking kombucha before, during, or immediately after a meal can greatly help to aid digestion and ease abdominal discomfort.

However, the long-lasting effects of kombucha are not quite so effective when it is consumed in this way, as many of the microbes are destroyed thanks to the slow passage of food through the stomach and into the small intestine.


Many of us feel a little bit sleepy and bloated after lunch, and the mid-afternoon slump is a common phenomenon in office environments.

At this point, someone normally pours the coffee and opens the biscuits, but why not try a drink of kombucha instead?

When had in the mid-afternoon, kombucha will rebalance the gut and give you the perfect energy boost to get through the rest of your working day.


The acetic acids, microbes, and antioxidants in kombucha are perfect for rehydrating after exercise, helping to avoid those sugar and chemical-laden sports drinks.

Kombucha is high in folic acid and B-vitamins, which help the body produce and maintain new cells.

So, next time you have a great workout, top it off with a glass of kombucha afterward!

In The Evening

Kombucha can make a great and alcohol-free alternative to unhealthier beverages such as wine or beer.

Many people enjoy the taste of kombucha, and sipping at a glass throughout the evening can help us resist the temptation to reach for unhealthier drinks and snacks.

One word of warning though – kombucha does contain a small amount of caffeine.

Drinking caffeine in the evening can be very detrimental to a good night’s sleep. Kombucha should not be consumed in large quantities after dinner and should be avoided by anyone sensitive to caffeine.

Can You Drink Too Much Kombucha?

Kombucha is most beneficial when enjoyed in moderation, and drinking too much kombucha may have the opposite effect to what you are looking for!

Kombucha is a fermented drink that contains high levels of acetic acid and probiotics.

When consumed in large quantities, these will disrupt the balance of bacteria in your intestines, causing uncomfortable gut problems such as excess gas and diarrhea.

To get the most out of kombucha, little and often is the way forward – a small glass every day is far better than a large glass once a week

Because kombucha is so potent, when you start drinking it for the first time you may only be able to tolerate very small amounts.

Over time, your body will adapt, and you can gradually start to build up to the recommended daily amount.

Related Questions

Now we’ve got everything kombucha-related all figured out, let’s find out the answers to some other healthy tea questions!

What teas are good for weight loss?

There is no magical answer when it comes to weight loss, but there are certainly some things we can do to help in our quest for a healthier body.

One of these is to drink certain teas that are thought to help reduce body fat and maintain a healthy weight. These teas often come with many other health benefits, so are worth a try even if weight loss is not your primary focus!

One of the best teas for weight loss is green tea, which is packed full of a type of antioxidant called catechins.

These have been shown to increase fat burning, especially during exercise, by converting fat to energy. The key here though is exercise – drinking green tea alone will not help to shift those pounds!

Other teas that are good for weight loss include oolong tea and black tea, both of which also promote the breakdown of fat. Pu-erh tea is thought to help regulate blood glucose, although further research is needed to establish a proven link.

What is Palo Azul tea?

Palo Azul tea is a herbal tea, made from the bark of the Palo Azul plant.

Also known as kidneywood, the use of Palo Azul in herbal medicine in South America dates back many centuries and has recently increased in popularity around the world.

Palo Azul tea is almost clear with an iridescent blue sheen and mild taste that is likened to pure water with earthy notes.

It is not as strong as other herbal teas, but fans of Palo Azul tea say that the delicate but intricate taste is like no other drink. It can be enjoyed on its own but is normally flavored with cinnamon, lemon, and ginger.

The Aztecs called this healthy drink “snake water”, and it was highly regarded as a remedy for many diseases and health disorders.

It is a detoxifying drink, helping to reduce bodily toxins and minimize pressure on the kidneys and pancreas. It is also thought to help balance blood glucose levels and reduce inflammation.

What is brown rice green tea?

Brown rice green tea, also called “genmaicha”, is an alternative form of green tea with many health benefits. Served either hot or as chilled iced tea, this flavorsome drink is made by blending roasted brown rice and green tea.

It is also known as popcorn tea in Japan, because of the noise the brown rice makes when it is being roasted.

Compared to standard green tea, brown rice green tea has a more robust and nuttier flavor. The brown rice kernels are roasted before being added to the tea, giving a more intense taste.

This perfectly complements the slightly astringent tang of green tea, resulting in a smoother and more balanced drink.

As well as tasting great, brown rice green tea also has some impressive health benefits. It is low in caffeine, and rich in antioxidants shown to help reduce the risk of cancer and improve dental health.

Brown rice green tea also helps to maintain the nervous system and thyroid function, as well as regulate metabolism and hormone levels.

Interested in learning how to make your own kombucha from home? Here’s a great video on the subject!

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