Unlocking the Probiotic Elixir: A Guide to Fermenting Kombucha

Are you tired of paying $5 for a bottle of kombucha at the grocery store? You’ll be happy to know fermenting kombucha is a relatively straightforward process. Think of the savings you can reap by making probiotic-rich tea at home. Better yet, the health benefits are worth it more than anything else. This guide will teach you the process of making kombucha from scratch.

What Is Kombucha?

Although nobody knows its exact origins, kombucha fermentation likely began 2,000 years ago. In fact, researchers believe the first recipes date back to the beginning of China’s Qin Dynasty in 221 BCE. Brewers learned how to produce symbiotic cultures of bacteria and yeast (SCOBY) and turn them into fermented sugar tea. They called it the “Tea of Immortality.”

The fermented liquid comprises B vitamins, vinegar, and other important chemical compounds — it is often served as a fizzy beverage in various flavors. You can taste the vinegar when sipping kombucha, although it is sometimes less potent than expected. 

Health Benefits of Kombucha

Many people believe kombucha contains ample health benefits, particularly for the digestive system, due to its high quantity of probiotics. According to registered dietitians Julia Zumpano, RD, and Maxine Smith, RD, kombucha contributes to a healthy gut microbiome and has immunity-boosting properties. 

Much of this has to do with its high content of acetic, glucuronic, and D-saccharic acids — antimicrobials that fight harmful bacteria. One study even shows kombucha acids’ inhibitory effect on cancer cell growth, giving you a layer of protection from disease development. 

Other potential health benefits of drinking kombucha could include:

• Lower inflammation due to its polyphenols and antioxidants
• Liver detoxification
• Balanced cholesterol levels
• Limited arterial plaque buildup
• Boosted metabolism to aid weight loss

It’s important to note that there isn’t a valid scientific consensus on whether kombucha’s health benefits are sound. Likewise, you don’t want to drink too much of it, as it can cause adverse effects on the body — for instance, stomach ache, infection and allergic reaction. The wrong fermentation conditions could also breed harmful bacteria, which negatively impact those who are pregnant or breastfeeding or have weakened immunity. 

Is Kombucha Sustainable?

Fermenting kombucha at home is sustainable in many ways. Firstly, you’ll avoid buying the product in glass bottles, which are rarely reused. According to the U.S. Environmental Protection Agency, Americans generated 12.25 million metric tons of glass from 1960 to 2018 — much of which was landfilled instead of recycled.  

Organic kombucha also supports sustainable farming practices, and fermentation can produce bacterial cellulose from agricultural waste. Diverting agricultural waste improves resource consumption and reduces pollution. It also decreases the sector’s carbon footprint with more efficient resource use. 

Of course, you can recycle and compost fruit scraps and tea leaves — by-products from making kombucha. This addition to nutrient-dense soil will give your garden a powerful boost. 

Fermenting Kombucha: A Step-By-Step Guide

Fermenting kombucha is relatively easy, allowing you to make it in bulk without spending much money on individual bottles. However, creating the cleanest conditions is essential to avoid contamination. Here’s a step-by-step guide to help you make a fresh and tasty brew at home.

Grow a SCOBY

Before you achieve the fizzy, fermented beverage, you must make SCOBY — a combination of the culture and a cup of starter tea. If someone you know recently made kombucha, ask them if they can give you their SCOBY and a cup of their brew. 

If not, you can grow the culture by steeping two black tea bags in 3 cups of boiling water for 20 minutes. Remove the tea bags and dissolve 1/4 cup of sugar. Then, pour the bottle of unfiltered store-bought kombucha into the mixture — this should be about 2 cups.

Cover the blend with a dish towel or cheesecloth and seal it with a rubber band to prevent flies and dust. Put it in the pantry for two to three weeks to obtain your SCOBY and starter liquid.

Pro tip: The black tea should be unflavored. Likewise, it’s best to use raw sugar cane for your SCOBY/starter liquid recipe. 

First Fermentation

After you have the SCOBY and starter liquid ready, you can begin the first fermentation. This process takes seven to 12 days, during which the SCOBY culture turns into unflavored and uncarbonated kombucha. 

Pro tip: From this step forward, you’ll want to brew the kombucha in a stainless steel or glass container. Otherwise, plastic contaminants may leach into the tea. 

Boil 8 cups of water and steep 12 black tea bags for 10 minutes. Remove the tea bags and add another 8 cups of water. Dissolve 1.5 cups of raw sugar cane, allowing the mixture to cool to about 96 degrees Fahrenheit. Then, resecure a towel or cheesecloth with a rubber band.

Pro tip: Taste the fermented kombucha after seven days. It should start to lose its sweetness and take on a more sour taste.

Second Fermentation

The kombucha will turn from dark brown to light brown when it’s ready for flavoring. If you plan to make more, save two cups of the liquid for the next batch. 

Use fresh fruit or juice of your choice, adding small pieces of fruit to each glass container. Then, fill them with the liquid, leaving about 1.5 inches at the top for airflow. 

Let the liquid sit on the counter for three days — this is when carbonation builds. Open the bottles daily to release the air, placing them in the refrigerator on the third night to stop fermentation. They’ll be ready for you to drink on the fourth day. 

You can keep the finished product in the refrigerator at 39 F. This will keep the kombucha’s pH level between 2.5 and 4.2 and prevent the alcohol from exceeding 0.5%.

Improve Your Well-Being With Kombucha Drinks

Kombucha may be an acquired taste for some people. Likewise, the science behind its health effects may be unclear — but those who consume it regularly tout its positive impact on their bodies. Make your own batch of kombucha at home to promote better well-being and improve sustainability.