Woman drinking kombucha mocktail

Hey  there fellow seekers of fermented enlightenment! Today, we dive headfirst into the bubbling cauldronof kombucha, that zesty and tangy elixir that has taken the beverage scene by storm.

But hold on tight, because we’re about to explore not only the ups and downs of this fizzy wonder but also address the burning question on everyone’s lips: “Does kombucha have alcohol?”

Kombucha, for the uninitiated, is the hipster cousin of tea, lovingly crafted through a magical dance of bacteria and yeast.

This symbiotic culture of bacteria and yeast (affectionately known as SCOBY) transforms a humble blend of tea, sugar, and water into a drinkable work of art.

But don’t be fooled by its humble appearance; kombucha packs quite the punch, both literally and figuratively.

So, fellow beverage enthusiasts, grab your favorite teacup, prepare to pucker up, and join us on this wild ride as we unravel the captivating world of kombucha.

From its probiotic superpowers to its sweet temptations, we’ll sip, ponder, and giggle our way through the pros and cons of this beloved elixir.

And remember, while kombucha might not be a cure-all, it certainly knows how to keep life fizzy and interesting.

I’ve even got a little spritzer recipe to keep you cool this sultry summer season.  Cheers to the bubbly adventure ahead!


The Pros

Now, let’s spill the tea (pun intended) on the pros of indulging in this fermented frenzy. Let me count the ways this fizzy wonder can make your taste buds sing and your body dance with joy.

  1. Gut-friendly goodness: Kombucha is like a superhero for your digestive system. With its probiotics and enzymes, it can help promote a healthy balance of gut bacteria, potentially improving digestion and soothing tummy woes. Your belly will thank you!
  2. Immune system boost: Say hello to a happy, energized immune system! Kombucha’s probiotics are known to support immune function, lending a helping hand in keeping you feeling your best. It’s like a little army of health warriors marching to protect you.
  3. Refreshing and hydrating: When the heat is on or you’re simply thirsty for a zesty treat, kombucha comes to the rescue. Its fizzy, refreshing nature quenches your thirst, providing a delightful alternative to plain old water. Sip, sip, hooray!
  4. Antioxidant love: Kombucha is brimming with antioxidants, those mighty molecules that help combat pesky free radicals in your body. With every sip, you’re giving your cells a boost of love, potentially supporting overall well-being. Cheers to that!
  5. Low in calories: Looking for a guilt-free indulgence? Kombucha has your back. Compared to many sugary sodas or juices, it’s often lower in calories, making it a smart choice for those watching their waistline while still craving something flavorful. Sip your way to satisfaction!
  6. Variety of flavors: Brace yourself for a tantalizing adventure for your taste buds! Kombucha comes in an array of delicious flavors, from fruity fusions to herb-infused creations. Whether you’re a fan of classic combinations or daring taste experiments, there’s a kombucha flavor out there waiting to tickle your fancy.
  7. Potential mood booster: Need a little pick-me-up? Kombucha might just lend a hand in the happiness department. Some kombucha enthusiasts claim it gives them a natural boost, thanks to its B vitamins and the joy of indulging in something tasty and effervescent. Raise your glass and let the good vibes flow!

The Cons

Every yin has its yang, and kombucha is no exception.

  1. Sugar content: While kombucha undergoes fermentation, some sugar remains in the final product. If you’re watching your sugar intake or have a sweet tooth that can’t resist temptation, it’s important to be mindful of the sugar content in certain brands or flavors. Moderation is key!
  2. Potential for acidity: Kombucha’s tangy flavor comes from the fermentation process, which produces organic acids. For some individuals with sensitive stomachs or acid reflux issues, the acidity of kombucha can potentially cause discomfort. It’s best to listen to your body and consult with a healthcare professional if you have concerns.
  3. Carbonation concerns: The fizzy nature of kombucha is part of its charm, but it may not be everyone’s cup of tea (or rather, glass of kombucha). The carbonation can lead to bloating or gas for some individuals. If you tend to be sensitive to carbonated beverages, it’s worth considering how your body reacts to kombucha’s bubbly personality.
  4. Alcohol content: Now, let’s address the elephant in the room (or should we say, the tiny microbes floating in our cups): Does kombucha have alcohol? While kombucha can certainly give you a natural buzz from its lively fermentation process, the alcohol content typically hovers around 0.5% or less. It’s like an imposter in disguise, teasing your taste buds with its fermented charm but never quite reaching full-blown party mode. However, if you’re concerned about alcohol consumption, it’s advisable to choose brands that clearly state their alcohol content or opt for non-alcoholic versions.
  5. Allergic reactions: Kombucha is made from tea, sugar, and a SCOBY, which may pose a risk to individuals with specific allergies. If you have allergies to ingredients like tea or yeast, it’s essential to read labels carefully and consult with your healthcare provider to ensure that consuming kombucha is safe for you.
  6. Potential contamination risks: As kombucha is prepared through home fermentation or small-scale production, there can be a slight risk of contamination if proper hygiene and brewing practices are not followed. It’s crucial to source your kombucha from reputable brands or trusted sources to minimize any potential health risks.


The Recipe



Holiday Kombucha Spritzer Mocktail

c/o The Better Nutrition Program
Get ready to shake, shimmy, and savor the sizzle of our holiday kombucha spritzer mocktail, fit for those summertime soirees! This zesty concoction will have you dancing with delight as you mix tangy kombucha, bubbly seltzer, and a splash of fruity goodness.
Course Drinks
Cuisine American
Servings 4


  • 2 cups kombucha
  • 2 cups seltzer unflavored
  • 1 lime sliced
  • 1 pomegranate seeded
  • 1 orange sliced
  • 1 dash cinnamon


  • Muddle the cinnamon, pomegranate, lime and orange slices and divide evenly among four glasses.
  • Fill each glass halfway with ice and mix, then add about 1/2 cup of kombucha in each (do this slowly -- bubbles!).
  • Top off each glass with seltzer and garnish with more fruit is desired.


You can garnish with cinnamon sticks, rosemary sprigs, orange slices, or cranberries.  Or substitute any other fruit you prefer -- it's your mocktail!
Keyword kombucha, mocktail


And there you have it, my intrepid kombucha enthusiasts! We’ve unraveled the mysterious question of whether kombucha has alcohol, delved into the pros and cons of indulging in this fizzy brew, and even shaken things up with our irresistible Holiday Kombucha Spritzer Mocktail recipe.

As with any tantalizing elixir, kombucha comes with its fair share of benefits and considerations. From its gut-friendly probiotics and potential immune-boosting powers to the sugar content, alcohol, and carbonation concerns, it’s all about finding that sweet spot of moderation and mindful enjoyment.

Don’t forget to give the Holiday Kombucha Spritzer Mocktail recipe a whirl. It’s the perfect addition to your summer holiday parties, where the only thing hotter than the weather is your stellar mocktail game. Sip, sparkle, and let the festivities begin!

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***Disclaimer: This post is for informational purposes only and should not be construed as medical advice***






  • Susan Taylor, RDN LD

    Meet Susan, registered dietitian / nutritionist and fellow autoimmune warrior who is dedicated to helping women with autoimmune disease get their groove back. With the right diet and lifestyle changes, Susan empowers her clients to take control of their health and feel their best. When she's not busy saving the world you can find Susan strolling along the beach, jet-setting to new destinations, and soaking up quality time with family & friends.

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