I love a nice, fizzy glass of kombucha, and if you do too, you may be wondering if you can still drink kombucha while pregnant.
There are several factors to consider here, so in this post I’ll break down the benefits of kombucha, as well as the risks of consumption during pregnancy, so that you know exactly why or why not you can drink kombucha while pregnant.
What Is Kombucha?
Kombucha is a fizzy, fermented tea that has been consumed for centuries, originating from China or Eastern Europe. It is made by fermenting sweetened black or green tea with a symbiotic culture of bacteria and yeast (aka, SCOBY).
During fermentation, the SCOBY consumes the sugar, producing probiotics, organic acids, and trace amounts of alcohol. You can purchase kombucha in stores or brew it at home, though homemade versions may have varying levels of alcohol and bacteria due to the fermentation process.
Potential Benefits of Drinking Kombucha
Many people drink kombucha for its probiotic content, which may support gut health and digestion. It is also a source of antioxidants and polyphenols, which can support your immune function.
In theory, these benefits sound like they would be great for pregnancy, a time when many women struggle with constipation and GI discomfort, as well as a suppressed immune system.
But, like with everything during pregnancy, it’s important to make sure what you’re consuming is safe for you and your baby.
Should You Drink Kombucha While Pregnant?
In short, there are pros and cons to weigh. Kombucha has many benefits, but you may choose to limit or avoid it during pregnancy. There are a few reasons why this is the case:
Unpasteurized
Most kombucha is unpasteurized, which can increase the risk of harmful bacteria or contamination. This is especially a concern during pregnancy, as listeriosis can cause many serious issues for yourself and your baby. The risk of contracting food borne illness also increases with home brews.
Alcohol Content
Kombucha naturally contains alcohol as a byproduct of fermentation. Commercial kombucha brands regulate alcohol levels to remain under 0.5% ABV. However, variations in storage and fermentation time may lead to higher alcohol content than labeled.
Homemade kombucha, in particular, is more unpredictable and can contain significantly more alcohol. Since no amount of alcohol is considered safe during pregnancy, the potential for unregulated alcohol levels in kombucha makes it a concerning choice for expecting mothers.
Caffeine Content
Kombucha also contains caffeine if made with black or green tea. Caffeine should be limited during pregnancy to 200 mg each day. This may be yet another reason to avoid drinking kombucha during pregnancy, especially if you’re consuming other sources of caffeine.
Acidity & Digestive Discomfort
Some women may experience heartburn or digestive discomfort from the acidity of kombucha. For more information on heartburn during pregnancy, you can read this post.
Alternatives to Kombucha During Pregnancy
If you’re looking for safe, pregnancy-friendly alternatives to kombucha, there are several options that provide similar digestive and hydration benefits:
- Probiotic-Rich Foods: Yogurt, kefir, miso, and fermented vegetables (like sauerkraut and kimchi) offer gut-supporting probiotics without the risks associated with kombucha.
Incorporating foods like Greek yogurt in protein shakes or drinking kefir as a mid-morning snack are easy ways to incorporate probiotics into your diet.
- Herbal Teas: Ginger, chamomile, and peppermint tea can be soothing and may help with digestion while providing a warm, comforting beverage.
- Flavored Sparkling Water: If you love the fizz of kombucha, flavored sparkling water or probiotic-infused sparkling drinks can be a refreshing, safer alternative. Coconut water is also a great option for pregnancy hydration.
These options allow you to support gut health and enjoy flavorful beverages without the risks of unpasteurized fermentation or alcohol exposure during pregnancy.
Key Takeaways
While kombucha provides potential gut health benefits, you may choose not to drink it during pregnancy due to the risks of unpasteurized fermentation, alcohol content, caffeine, and acidity.
Other probiotic-rich foods like yogurt and kefir, herbal teas, and flavored sparkling water can provide safer alternatives. As with any dietary choice during pregnancy, it’s best to consult your healthcare provider before making changes to your routine.
FAQs
Can I drink kombucha while breastfeeding?
Drinking kombucha while breastfeeding is a personal choice, but it’s important to be mindful of its alcohol, caffeine, and acidity levels. If you decide to consume it, start with a small amount and monitor how you and your baby respond.
Opting for a reputable store-bought brand with low alcohol content and pasteurization (if available) may be a safer choice than homemade kombucha.
Can you safely eat fermented foods during pregnancy?
Many fermented foods provide safe and beneficial nutrition during pregnancy when pasteurized or properly fermented. Foods like yogurt, kefir, sauerkraut, kimchi, and miso can provide probiotics that support gut health.
However, consuming unpasteurized fermented foods (such as some soft cheeses or raw sauerkraut) carries a higher risk of bacterial contamination. If you choose to consume these foods, ensure they are from reputable sources.
Is it okay to drink probiotic drinks while pregnant?
Probiotic drinks can be safe during pregnancy, but it depends on the type. Pasteurized options like kefir and certain probiotic-infused beverages are generally considered safe. However, unpasteurized drinks, including most kombucha, carry a higher risk of contamination.
How much alcohol is in kombucha?
The alcohol content in kombucha varies depending on the brand and brewing process. Store-bought kombucha typically contains less than 0.5% alcohol, while homemade kombucha can have significantly higher levels.
Because experts do not recommend alcohol consumption during pregnancy, and kombucha’s exact alcohol content is often unknown, you should avoid drinking it while expecting.
Does drinking kombucha help with pregnancy nausea?
Some people find that kombucha’s acidity and probiotics aid digestion and help ease nausea. However, its caffeine content, acidity, and unpasteurized nature can make it a controversial choice during pregnancy.
If you’re looking for nausea relief, safer options include ginger tea, lemon water, or plain yogurt with probiotics.
What are safer ways to get probiotics during pregnancy?
If you choose to not drink kombucha but want probiotics during pregnancy, choose alternatives like yogurt, kefir, miso, tempeh, and pasteurized fermented vegetables like sauerkraut or kimchi. You can also talk to your healthcare provider about taking a probiotic supplement designed for pregnancy.