Is Kombucha Gluten Free?


Kombucha is a fermented beverage that’s made from tea. The tea can be either green or black and can be flavored or sweetened from fruit juices, added sugar, or other natural sweeteners. But is kombucha gluten free?

Many people who want to keep their gut healthy or improve their gut health add kombucha to their diets as a probiotic. It’s packed with live cultures and supportive gut bacteria. However, gut health isn’t improved if the kombucha has gluten in it.

Gluten damages the gut of a large percentage of people with conditions like Celiac Disease and gluten sensitivity, so let’s take a look at the question, “is kombucha gluten-free?”

Is Kombucha Gluten Free?

Short answer: Yes. Kombucha is gluten free. However, you should always read the label to make sure what you’re drinking is kombucha and not a kombucha-like drink. You might find “kombucha flavored” drinks along with other probiotic drinks that are in the kombucha area of your grocery store.

Make sure the drinks don’t contain anything other than tea, fruit juice, and culture. Some may have added sugars. You’ll have to decide if you want the added calories and sweetener. Additionally, many kombucha brands are labeled “gluten free” which makes me feel much more confident when I buy a product with a gluten free label.

Kombucha Side Effects

Generally speaking, there aren’t many side effects or risks of drinking kombucha. That being said, it is vitally important that you drink kombucha made from a responsible company or manufacturer.

You can even make your own kombucha. Yet, because it involves fermentation there is a risk of contamination during the process. If you make your own, make sure to sterilize your equipment. You can be safe and buy it at your supermarket.

It is also important to point out that there are some people who have a bad reaction to kombucha. They may be allergic to it. They may have a compromised immune system, or it may be because they have digestive problems. Kombucha is highly acidic and can cause stomach distress for people who are sensitive to acidic foods.

If you’re new to kombucha, try a small amount first; just a few ounces. And see how it goes and how you like it.

Kombucha Benefits

The benefits of kombucha include some of the more apparent benefits like improved digestion, less bloating and less gas. You may also notice that your complexion clears up. Its high in antioxidants and this promotes improved health and fights inflammation.

There’s some research supporting kombucha to reduce the risk of certain types of cancers*. It has antibacterial properties and supports a healthy mouth, including your teeth and breath. And it has been shown to improve brain function and mental clarity.

Many people have used kombucha to break other habits like drinking soda or even drinking alcohol. Be forewarned that if you are sensitive to alcohol, you may get a small buzz from your kombucha.

All in all, kombucha is a healthy beverage that is safe for those who are sensitive or allergic to gluten or have celiac. Give it a try and let me know what you think.

*Reference: Tea, Kombucha, and health: A review


Hey I'm Jenna.

...a former small-town girl that moved to NYC. After almost 10 years in the concrete jungle, I'm back in a small town taking care of our homestead with my family - and a swarm of BEES. Yes, BEES. Here I share my life as a Health Coach living with an auto-immune disease, delicious gluten-free foods, and growing my own food.

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