Steps to Making Kombucha

I have several friends and family members that want to make their own kombucha.  I made this quick list to help me and them remember the steps.  I also have them read the previous posts to this blog, giving them much more background than this list.

Kombucha Steps

1.        Boil 1 gallon of water for tea; boil for 20 minutes to rid of chlorine

2.       Let black tea brew 5-10 minutes, adding 1 cup sugar.

3.       Cover and let tea cool overnight.

4.       Pour tea into 1 gallon glass jar.  Add 1 cup of tea from SCOBY hotel and the SCOBY.  Wash your hands with vinegar before touching the SCOBY.

5.       Allow to ferment for 5-10 days, depending on temp.  Best between 75 and 85 degrees.

6.       When first ferment is tangy and sweet to taste, you are ready for second ferment.

7.       Put SCOBY in hotel with 1-2 cups of the fermented sweet tea.  Wash your hands with vinegar before touching the SCOBY.

8.       Put remaining fermented sweet tea in jars – 16 ounce or half gallon.  In jars, add fruit, ginger, fruit juice, etc. as desired.  Do NOT use cranberries.

9.       Second ferment will ferment for 3-5 days, depending on temp.  Best between 75 and 85 degrees.

10.   Put into bottles and put bottles in fridge. 

11.   Enjoy!

Five Ingredients of Kombucha

Making kombucha tea requires five ingredients: water, tea, sugar, starter tea, and a kombucha starter culture (SCOBY). 

Options are available for each ingredient.  You want to choose the right ingredients for the health of the SCOBY.  Different teas and sugars will change the flavor of the kombucha. 

WATER
You want water free from contaminants.  Filtered water is ideal.  However, boiling the water for 20 minutes and then letting the water cool overnight will allow the chlorine to evaporate.

TEA
Brewing kombucha requires real tea, preferably organic tea.  The tea you choose will affect the health of your SCOBY and the taste of your finished kombucha.  

A black tea is your best choice for activating the SCOBY; it provides the nutrients for the SCOBY, giving a bold flavor to the final brew.  Choose Ceylon, English Breakfast, Darjeeling, etc.  Avoid Early Grey and other black teas containing oils or added flavoring.

Oolong tea makes a milder flavored brew.  Green teas make a lighter, softer brew.  Avoid any teas with oils or added flavors.  

White teas will produce a flowery, delicate flavor.  Do not use white tea only; use it with a black, green, or oolong tea.  White tea is NOT recommended for the first few batches of kombucha as it does not activate the SCOBY well.

Red and Herbal teas need to be used with black tea.  Use a 1:3 ratio minimally of herbal to black. Also NOT recommended for the first few batches of kombucha
as it does not activate the SCOBY well.

Remember that kombucha does have caffeine. Use a decaffeinated tea is there is concern.

SUGAR
Organic white cane sugar is the best choice. 

Brown sugar is less refined and contains molasses.  It will produce a yeasty kombucha and may shorten the life the the SCOBY.  It is NOT recommended.

Honey, agave, coconut, maple, palm sugars, or syrups gives inconsistent results.  They are NOT recommended. Artificial sweetners do not have any nutrients or food for the SCOBY.  They are NOT recommended.

STARTER TEA
The addition of an acidic liquid is critical to the health of the SCOBY and the safety of the batch of kombucha. The most desirable acidic liquid to use when brewing a batch of kombucha is properly brewed kombucha tea from a previous batch. 

However, if starter tea is not available, there are two options.  You may use a bottle of store-bought raw, unflavored kombucha tea.  Or, you may use white distilled vinegar. Vinegar can make up all or part of the acidic liquid portion needed to brew a batch of kombucha.

SCOBY
SCOBYs are available online.  However, finding someone locally to give you a SCOBY is your best bet.  

Adapted from www.culturesforhealth.com/ 

Benefits to Drinking Kombucha

Known as the “Immortal Health Elixir” by the Chinese and originating in the Far East around 2,000 years ago, kombucha is a beverage with tremendous health benefits.
Kombucha is a fermented beverage of black tea and sugar (from various sources including cane sugar, fruit or honey) that’s used as a functional food. It contains a colony of bacteria and yeast that are responsible for initiating the fermentation process once combined with sugar. After being fermented, kombucha becomes carbonated and contains vinegar, b-vitamins, enzymes, probiotics and a high concentration of acid (acetic, gluconic and lactic), which are tied with the following effects:

• Improved Digestion
• Weight Loss
• Increased Energy
• Cleansing and Detoxification
• Immune Support
• Reduced Joint Pain
• Cancer Prevention

The sugar-tea solution is fermented by bacteria and yeast commonly known as a “SCOBY” (symbiotic colony of bacteria and yeast). Although it’s usually made with black tea, kombucha can also be made with green tea too.
You can make kombucha yourself at home or buy it for $3–$5 a bottle at most health food stores and some coffee shops.

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Beneficial Probiotics in Kombucha 

An article published in the journal Food Microbiology established that the following probiotics make up this health elixir:

• Gluconacetobacter (>85 percent in most samples)
• Acetobacter (<2 percent)
• Lactobacillus (up to 30 percent in some samples)
• Zygosaccharomyces (>95 percent)

Ultimately, this cocktail of good bacteria interact together in a unique way to produce some unbelievable health benefits for those who drink it.

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7 Kombucha Health Benefits

In research published in the Journal of Medicinal Food 2014, researchers from the University of Latvia say the following about the health benefits of kombucha:
It is shown that [kombucha] can efficiently act in health preservation and recovery due to four main properties: detoxification, anti-oxidation, energizing potencies, and promotion of boosting immunity.
We agree! In fact, according to research there are five main health benefits of kombucha.
1. Detoxification
The detoxifying capacity of kombucha is immense. A perfect example is in its ability to counteract liver cell toxicity.
In one study, the liver cells were protected from oxidative injury and actually maintained their normal physiology, in spite of being exposed to a toxin! According to researchers, this was “probably due to its antioxidant activity and could be beneficial against liver diseases, where oxidative stress is known to play a crucial role.”
2. Digestion
Naturally, the antioxidant prowess of this ancient tea counteracts free radicals that create mayhem in the digestive system. However, the greatest reason kombucha supports digestion is because of its high levels of beneficial acid, probiotics and enzymes.
Some research has shown kombucha’s ability to prevent and heal leaky gut and stomach ulcers. No surprise to us, in some instances it’s even proven to be as effective as drugs like Prilosec, which are commonly prescribed for heartburn, GERD and ulcers.
Kombucha can also help heal candida yeast from overpopulating within the gut because it helps restore balance to the digestive system. Kombucha is a great way to fight candida because it contains live probiotic cultures that help the gut to repopulate with good bacteria while crowding out the candida yeast. Kombucha does have bacteria, but these are not harmful pathogen bacteria, instead they are the beneficial kind (called “apathogens”) that compete with “bad” pathogen bacteria in the gut and digestive tract.
One thing to mention here is that candida or other digestive problems can sometimes be complicated issues to fix and symptoms might actually get worse before getting better. This doesn’t mean that kombucha isn’t effective or is exacerbating the problem, just that gut problems aren’t always a straight path to healing and at times some patience or trial and error is needed.
3. Energy
Kombucha’s ability to invigorate people is credited to the formation of iron that is released from the black tea during the fermentation process. It also contains some caffeine (although in very small amounts) and b-vitamins, which can energize the body.
Through a special process known as chelation, the iron released helps boost blood hemoglobin, improving oxygen supply to tissues and stimulating the energy-producing process at the cellular level. In other words, by helping the body create more energy (ATP), the ancient tea can help those who regularly drink it stay energized.
4. Immune Health
The overall effect that kombucha has to modulate the immune system is best seen in its ability to control free radicals through antioxidant measures.
Clinically proven to decrease oxidative stress and related immuno-suppression, a powerful antioxidant known as D-saccharic acid-1, 4-lactone (DSL) was discovered during the kombucha fermentation process that’s not found in black tea alone.
Scientists suspect that DSL and the vitamin C present in kombucha are its main secrets in protecting against cell damage, inflammatory diseases, tumors and overall depression of the immune system. Also, we know the probiotics found in kombucha support the immune system.
5. Joint Care
Kombucha can help heal, repair and prevent joint damage in a number of ways. Kombucha is loaded with glucosamines, which increase synovial hyaluronic acid production. This supports the preservation of collagen and prevents arthritic pain. In the same way it supports joint collagen, it also supports collagen of the entire body and reduces the appearance of wrinkles on the skin.
6. Cancer Prevention
Kombucha is also beneficial for cancer prevention and recovery. A study published in Cancer Letters found that consuming glucaric acid found in kombucha reduced the risk of cancer in humans.
President Reagan even reportedly drank kombucha daily as part of his regimen to battle stomach cancer.
7. Weight Loss
Data from a study in 2005 showed evidence that kombucha improves metabolism and limits fat accumulation. Though we need to see more studies before we can confirm these results, it makes sense that kombucha supports weight loss since it’s high in acetic acid (just like apple cider vinegar is) and polyphenols, which are proven to help increase weight loss.

Taken from: http://draxe.com/7-reasons-drink-kombucha-everyday/ 

What is Kombucha?

I ran across this article recently as I was getting started in kombucha making.  It is very informative.

What is Kombucha? The 10 Facts You Need to Know

by Dr. Edward Group DC, NP, DACBN, DCBCN, DABFM Published on December 9, 2013, Last Updated on December 16, 2013 

If you’re into health food, you may have heard of kombucha. Kombucha is a lightly fermented tea which has achieved considerable popularity among the healthy eating crowd. Advocates claim it enhances cognition, stimulates immune function, supports weight loss, can be applied as a therapy for almost any ailment, and even promotes longevity. ^{[1] [2]} But, before you dive into your first cup, it’s a good idea to know why it’s good and what to look out for — so here are the 10 must-know facts about kombucha!

1. What is Kombucha?

Kombucha consists of tea, sugar, clean water and a SCOBY. “SCOBY” stands for symbiotic culture of bacteria and yeasts. The sugar feeds the yeast and bacteria which form the SCOBY layer — the very identifiable, thick, mushroomy layer that rests on the top of the kombucha. This SCOBY adds the flavor, acidity and promotes the fermentation which creates the health benefits. It also contains a small amount of alcohol (only .5%-3% depending on fermentation), gluconic, acetic, lactic acids and some substances that discourage bacteria. Many people describe the taste of kombucha as sweet and acidic, almost like soda with a slight vinegar taste.

As for its origins, kombucha is traditionally associated with Asia, Russia and Germany but became a popular drink globally by the late 1990’s. Exploratory animal research offers substantial evidence to support the health claims that kombucha drinkers have known for decades. ^[3]

2. How is Kombucha Made?

Remember as you read this, kombucha is a fermented drink. To make kombucha, tea is steeped in purified water and sugar is added. To this mixture, a culture of fungus and bacteria is added. Typical fermentation time runs about 14 days. ^[4] The culture used is a very specific SCOBY, and anyone looking to brew their own (often recommended), should find a detailed recipe to ensure best results and maximum safety. Safety? Yes, you want to be sure you’re only using friendly organisms that are free of contaminants.

3. Why It’s Best to Make Your Own

Fresh food is the best food and that’s especially true for kombucha. Making it at home ensures the freshest ingredients with the greatest amount of active nutrients. Studies have shown that commercially produced kombucha loses much of its antioxidants when stored in warehouses and on store shelves. An active fermentation process in storage can also cause films to form, this substantially degrades the quality. Although various processes have been tried in order to improve storage quality, none have proven successful. ^[5]

4. A Caution About Making your Own

Keep the fungus and bacteria culture “clean” when making your own. While the SCOBY contributes to the health value, any common mold will contaminate the product. Contaminating mold would appear black, green or blue. If this appears on the culture, dispose of it, clean and sterilize all containers and tools used to make the kombucha and start over.

5. The Probiotic Benefits

The bacteria-fungus culture creates a tea loaded with beneficial probiotic organisms. The benefits of probiotics are well documented and linked to digestive health and immune function, just to note a few. One study found that kombucha may provide substantial activity for controlling e. Coli and Staph bacteria, a common benefit of many probiotics. ^[6]

Different brewing factors such as tea selection, brewing time, sugar, and fermentation time alter the specific nutrients and probiotics present in any given batch. If you make your own, you can work with these different elements to create the batch which makes you feel the best!

6. How Kombucha Protects the Liver

Research suggests that kombucha tea consumption does appear to have protective effects for the liver. ^[7] One animal study reported that kombucha decreased levels of toxins known to cause liver damage. ^[8] A similar study reported of anti-stress benefits from the tea. ^[9] These benefits are unique to Kombucha and do not result from unfermented teas.

7. Kombucha May Even Promote Lung Health

Chinese researchers discovered a unique, potential application for kombucha tea. Used as an inhalant, kombucha was found to remove silica from lungs in an animal model. ^[10] This may be extremely promising for the men and women with construction, masonry and mining jobs who are exposed to dangerous silica dust. The American Lung Association estimates over 2 million men and women are exposed to such lung contaminants and have the potential for developing complications. ^[11] Although still exploratory, it’s exciting to hear that kombucha may be a potential life saver and support normal lung function.

8. Kombucha and Blood Sugar

Metabolic problems and liver and kidney dysfunction are frequent side effects of diabetes. Good news, the antioxidants created by kombucha fermentation may help support liver, kidney and pancreatic function. ^[12] Shown to suppress glucose levels and increase HDL cholesterol levels in animal trials, researchers have indicated kombucha may be a good health support option for those with diabetes. ^[13]

9. Kombucha and Stomach Ulcers

Research in 2010 indicated the antioxidant effect of kombucha may heal stomach problems from excess acid build-up, such as ulcers. It’s reported that kombucha appears to protect the layer of the stomach which prevents acid erosion of stomach tissue. This results from reduced levels of stomach acid, and has been suggested as a support option for those with stomach ulcers. ^[14]

10. Kombucha and the Kidneys

When researchers tested kombucha on kidneys damaged by environmental toxins, they found that the antioxidant potency of kombucha tea may repair damaged kidney tissue. ^[15] These findings suggest kombucha tea has potential for many uses beyond the health-focused benefits advocated by traditional consumption and research supported by current research.

Do you make or drink kombucha? What tips do you have? What benefits have you noticed? Please leave a comment below and share your experience with kombucha with us!

References:

1. Hartmann AM, Burleson LE, Holmes AK, Geist CR. Effects of chronic kombucha ingestion on open-field behaviors, longevity, appetitive behaviors, and organs in c57-bl/6 mice: a pilot study. Nutrition. 2000 Sep;16(9):755-61.
2. Hauser SP. [Dr. Sklenar’s Kombucha mushroom infusion–a biological cancer therapy. Documentation No. 18]. Schweiz Rundsch Med Prax. 1990 Feb 27;79(9):243-6.
3. Greenwalt CJ, Steinkraus KH, Ledford RA. Kombucha, the fermented tea: microbiology, composition, and claimed health effects. J Food Prot. 2000 Jul;63(7):976-81.
4. Vijayaraghavan R, Singh M, Rao PV, Bhattacharya R, Kumar P, Sugendran K, Kumar O, Pant SC, Singh R. Subacute (90 days) oral toxicity studies of Kombucha tea. Biomed Environ Sci. 2000 Dec;13(4):293-9.
5. Jayabalan R, Marimuthu S, Thangaraj P, Sathishkumar M, Binupriya AR, Swaminathan K, Yun SE. Preservation of kombucha tea-effect of temperature on tea components and free radical scavenging properties. J Agric Food Chem. 2008 Oct 8;56(19):9064-71. doi: 10.1021/jf8020893. Epub 2008 Sep 10.
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7. Wang Y, Ji B, Wu W, Wang R, Yang Z, Zhang D, Tian W. Hepatoprotective effects of kombucha tea: identification of functional strains and quantification of functional components. J Sci Food Agric. 2013 May 28. doi: 10.1002/jsfa.6245.
8. Murugesan GS, Sathishkumar M, Jayabalan R, Binupriya AR, Swaminathan K, Yun SE. Hepatoprotective and curative properties of Kombucha tea against carbon tetrachloride-induced toxicity. J Microbiol Biotechnol. 2009 Apr;19(4):397-402.
9. Pauline T, Dipti P, Anju B, Kavimani S, Sharma SK, Kain AK, Sarada SK, Sairam M, Ilavazhagan G, Devendra K, Selvamurthy W. Studies on toxicity, anti-stress and hepato-protective properties of Kombucha tea. Biomed Environ Sci. 2001 Sep;14(3):207-13.
10. Fu NF, Luo CH, Wu JC, Zheng YY, Gan YJ, Ling JA, Liang HQ, Liang DY, Xie J, Chen XQ, Li XJ, Pan RH, Chen ZX, Jiang SJ. Clearance of free silica in rat lungs by spraying with chinese herbal kombucha. Evid Based Complement Alternat Med. 2013;2013:790792. doi: 10.1155/2013/790792. Epub 2013 Aug 19.
11. American Lung Association. Understanding Silicosis. (last accessed 2013-12-05)
12. Bhattacharya S, Gachhui R, Sil PC. Effect of Kombucha, a fermented black tea in attenuating oxidative stress mediated tissue damage in alloxan induced diabetic rats. Food Chem Toxicol. 2013 Oct;60:328-40. doi: 10.1016/j.fct.2013.07.051. Epub 2013 Jul 29.
13. Aloulou A, Hamden K, Elloumi D, Ali MB, Hargafi K, Jaouadi B, Ayadi F, Elfeki A, Ammar E. Hypoglycemic and antilipidemic properties of kombucha tea in alloxan-induced diabetic rats. BMC Complement Altern Med. 2012 May 16;12:63. doi: 10.1186/1472-6882-12-63.
14. Banerjee D, Hassarajani SA, Maity B, Narayan G, Bandyopadhyay SK, Chattopadhyay S. Comparative healing property of kombucha tea and black tea against indomethacin-induced gastric ulceration in mice: possible mechanism of action. Food Funct. 2010 Dec;1(3):284-93. doi: 10.1039/c0fo00025f. Epub 2010 Nov 3.
15. Gharib OA. Effects of Kombucha on oxidative stress induced nephrotoxicity in rats. Chin Med. 2009 Nov 27;4:23. doi: 10.1186/1749-8546-4-23.