How are Kombucha and Water Kefir drinks different?

Have you seen the ever-expanding shelf of fermented drinks at your local grocery store? Are you wondering what all the fuss is about?

Two new fermented drinks on the Refrigerated Shelves in the Produce area are making big waves in your local Grocery Store.

Kombucha vs Water Kefir is heating up to be a big fight for the title of best-fermented drink. The one that wins you over will depend on whether you are sensitive to your taste buds and your needs. 

We will compare Kombucha and Water Kefir by answering some very important questions and diving into the similarities and differences between the two. I will tell you at the end what my experiences have been and what I have decided for my own use.

1. What can I drink besides soda? 

If you need that bite of carbonation that only comes from carbonation then you are my kind of person. Seriously, I had tried for years to get off of soda with no luck. 

I have searched for years for a drink other than soda that would satisfy my craving for carbonation. I tried all of the different flavorless carbonated waters that have come on the market over the years but I hated every single one of them. They had no body and no flavor. Finding these probiotic drinks that were carbonated has been a holy grail kind of search for me. The fact that they do not have tons of fructose or sugar or artificial flavorings or sweeteners was necessary since I eat very clean and try to keep my fructose and sugar intake as near to none as possible. If you are wondering why it is because Fructose triggers a cascade of Uric Acid that leads to Metabolic Disease and Insulin Resistance. Read more here if you don’t know what I am talking about.

 

2. Does it really matter what I drink?

• Yes, it really does matter; water is the #one drink because our body runs every process with it. But why do so many of us hate the taste? 
• We used to drink Kombucha and Water Kefir which uses water as the primary fluid because it helps us more than just being hydrated. This could be why so many of us love soda. Maybe it is a primal craving for probiotics that leads us to that taste of acidity and carbonation. But instead of that soda giving you what your body and gut are craving it just makes us more metabolically sick. 
• These fermented beverages offer a variety of health benefits and come in a wide range of great-tasting flavors and have natural levels of carbonation. 
• The other beverage choices besides water are tea and coffee. Both of these are solid choices with varying health benefits.
• Beer and hard alcohol have no redeeming value and they should be avoided for the most part completely. Both lead to metabolic disorders and disease while wine has some redeeming benefits in extreme moderation.
• Fruit Juice is absolutely the worst item on this list in my opinion. It is the first link in the chain of Metabolic Disease and Type 2 Diabetes. I recommend Dr. Perlmutters’ newest book ‘Drop Acid’ where he explains a revolutionary new approach to understanding how to reverse Americans’ disease trajectory toward Insulin Resistance and Type 2 Diabetes. 80% of the adult population (Right NOW) is Insulin Resistant. Children now have what we used to call Adult onset Diabetes.

What Benefits of Drinking Kombucha Tea and Water Kefir have you found?

Both Kombucha and Water Kefir are known to reduce chronic inflammation and be good sources of several important nutrients that keep us in good health, including;

1. Probiotics: 

Rich in beneficial probiotics because it is made with the same living organisms that live in our intestines. These beneficial bacteria can help to improve our gut health and strengthen our immune systems.

2. Antioxidants and Phytochemicals/Polyphenols: 

This help to protect your body against damage from free radicals and to heal the damage done over time. These substances are largely metabolized by gut microbes so they can then be used by us.

3. B vitamins: 

During fermentation B vitamins, including B1, B6, and B12, are created by the good bacteria in the SCOBY. These little guys not only make fermented beverages for you, but they also produce the vitamins that play important roles in energy metabolism and the health of your nervous system. 

Vitamin B12 has become one of those vitamins that are very easy to become deficient if you do not eat many meat products. Fermented foods and drinks have tons of natural B12 because it is produced from living organisms like the bacteria found in the food and then in your gut, it processes B12 and other vitamins and minerals.

Many vitamins and minerals can not access unless you have certain gut bacteria present to process them. Examples are Biotin, Folate, Niacin, Pantothenate, Pyridoxine, Riboflavin, and Thiamin.

4. Acetic acid and organic acids: 

Amino acids, acetic acid, which is a type of acid that can help to improve digestion, and organic acids that can help to boost energy levels. This is also produced as a byproduct of these little gut buddies that are making fermented drinks for you. 

5. Gut Health and Leaky Gut:

Fermented Foods and Drinks may help fight systemic inflammation by maintaining the Tight Junctions between the cell walls of your bowels. This prevents Leaky Gut Syndrome and is a big cause of Chronic Inflammation.

Why are Gut Health and Tight Junctions important?

There is evidence to suggest that Fermented Foods and Drinks may help fight systemic inflammation by maintaining the Tight Junctions between the cell walls of your bowels. This prevents Leaky Gut and is a big cause of Chronic Inflammation.

1. Everything you put into your mouth either helps or hurts your gut.

When you hurt your gut you cause your immune system to attack you because microscopic bits get into your bloodstream. This causes your immune system to attack so you don’t die of a blood infection. But it causes Chronic Inflammation which leads to Autoimmune Diseases and Chronic Arterial Damage (Inflammation) which causes Heart Attacks, Stroke, Dementia, and Diabetes among many others.

2. How do Kombucha and Kefir Benefit the Gut Microbiome?

1.  Billions of Good and Bad Gut Bacteria live and die every day inside your Intestines. These gut buddies are normally balanced by consuming a good mix of foods and drinks that promote a healthy microbiome. But since electricity came along and messed up our normal diet we are getting sicker and sicker.
2. Good Gut Bacteria are produced during the fermentation of drinks like Kombucha and Kefir. These good gut bugs combat the overgrowth of the bad bacteria that are always trying to take over when we eat a Standard American Diet (SAD) of high-sugar and processed foods.  
3. When the bad bacteria take over our gut it leads to autoimmune and metabolic disorders due to the inflammation caused by our immune response to these highly reactive substances. 
4.  This inflammation causes a Leaky Gut to happen where tiny pieces of bad stuff escape your bowels and enter your bloodstream causing even more of an immune response which causes even more inflammation. It is a vicious cycle that only stops when we stop eating crap that is not really food.
5. Kombucha and Water Kefir both directly combat these bad bacteria by directly replacing our good bacteria every time you have a sip of the drinks. 
6. We have lost our connection with creating and eating nonrefrigerated, fermented foods. These foods kept our bodies well fed with nutrients for many, many Millennia. This is a forgotten norm for our gut health and we must remember it.
7. Both are made from Symbiotic cultures of bacteria and yeast (SCOBY) that convert the natural sugars, converting them into a slightly sweet/sour carbonated beverage that is full of good gut bacteria that help you fight inflammation. The fermentation process creates organic acids and B vitamins, which help improve our health and boost our immune system.
8. Reconnecting to our roots is what will reconnect us to our bodies and keep us healthier in the century to come. Otherwise, we have sicker days to look forward to in the future.

What is Kombucha?

1. Beverage with Health Benefits
2. Kombucha is a fermented sweet tea made with water, black or green tea leaves, a sugar source, and a symbiotic colony of bacteria and yeast called a Kombucha SCOBY that converts sweetened water into tasty goodness. 
3. It has a tangy, slightly effervescent taste and is often flavored with fruits, spices, and herbs. Some describe the starter tea as having a sour taste the first time they get a taste of Kombucha.
4. The origins of this probiotic beverage are a bit of a mystery, but it’s believed to have originated in China or Russia 1000s of years ago as a great option to support our digestive system. 
5. It has been considered a “miracle elixir” for Millennia with health claims of doing everything from lowering Cholesterol to curing Cancer.
6. The mother of bacteria and yeast, the SCOBY, was passed down through the generations and has been rediscovered by modern society as a missing link in our diet. 
7. There is a lot of high-quality evidence that has been proven in human studies on overall health about the benefits of Kombucha and similar drinks like Kefir Water which is made with Japanese Water Crystals instead of a Kombucha Culture.
8. Made with Green and Black Tea which adds further nutritional content based on which tea is used as the base.
9. Green Tea is High in protective antiviral polyphenols and lowers the risk of certain Cancers. Green Tea also boosts brain health and fat burning while also lowering blood glucose and therefore Heart Disease.

What is Water Kefir?

1. Water kefir is made by fermenting sugar water, coconut water, or fruit juice instead of sweetened tea like in Kombucha. 
2. Water Kefir lacks all of the benefits of green and black tea, which for me is a hard stop.
3. Water kefir grains are used as the starter instead of the thick, moist, and active Scoby of Kombucha. 
4. The moist kefir grains can be stored wet and reused for a short while as long as it is kept mixed into a liquid to rest for a few weeks safely. 
5. Refrigerate the container until it is needed again, usually within a couple of weeks.
6. The origin of Water Kefir is not well documented, but it’s believed to have originated in Mexico and Central America. 
7. It’s a traditional non-alcoholic fermented beverage made from sugary water, fruit juices, or coconut water and a specific symbiotic culture of bacteria and yeast called Kefir Grains. 
8. The grains are dried to be stored and used again in the future to ferment another batch. 
9. Kefir Grains are believed to have been passed down through the generations that were specialized to make different drinks adapted for different fluids.
10. There are two main types of kefir grains: milk kefir grains and water kefir grains. Milk kefir grains are used to ferment milk, while water kefir grains are the ones discussed here.

What are the differences between Water Kefir and Kombucha?

Both are packed with probiotics and are good for gut health, but the taste and preparation methods differ enough to make them very different drinks. Kombucha is the one that is made with green and black tea usually. This adds another layer of nutrition that can not be ignored. Of Course, Kefir will still have the vitamins that are produced by the bacteria themselves.

1. Taste 

Water kefir has a milder taste when compared to kombucha and I think tastes sweeter and less sour than Kombucha.

2. Natural Carbonation

The Carbonation of Kombucha is the primary reason I have come to love to drink this elixir. The Gut Health benefits are seriously important to me but the reality is that the carbonation helped me to finally kick a 40-year soda pop habit.  

3. Kombucha Pricing

1. A Commercial Bottle of Kombucha at the Grocery Store in 2023 is around $3 -$5 a bottle. 
2. A Home Kit to make it yourself runs from $30 to $80 for everything you need to get started and gives you enough to continue brewing many gallons of Kombucha. 
3. If you take good care of your SCOBY you may never have to buy another. New ones grow on top of the Booch as it is fermenting also.  

4. Kombucha Pros and Cons

1. Some studies have found that kombucha can have beneficial effects on weight, blood sugar, and cholesterol levels.
2. The taste of some kombucha can be quite sour, while others have added flavors and sweeteners to make it more palatable. This is a personal preference, but I would keep the added fruit sugars (Fructose) to a minimum.
3. When it comes to weight loss, there is no best way to drink kombucha but you can use kombucha as a replacement for sugary or carbonated drinks to help kick those habits.
4. Drinking kombucha alone will not cause weight loss and should be accompanied by a healthy diet and regular physical activity.
5. Kombucha may contain small amounts of alcohol, which is a byproduct of the fermentation process. Some people may want to avoid it for personal or religious reasons and should check the label or ask the producer for the alcohol content.
6. Kombucha should be stored in a cool, dark place, and can last for several months when stored properly.
7. Kombucha is gluten-free, as it is made from tea, sugar, and the symbiotic culture of bacteria and yeast (SCOBY).
8. Kombucha is generally considered to be low in Carbs and Sugars and thereby keto-friendly because the sugar is converted into acids by the good bacteria. 
9. Kombucha can be made in different ways, like adding a variety of fruits, herbs, spices, or teas for flavor and additional health benefits. Pay attention to the amount of sugar and fruit juice if you are trying to heal Immune System issues or Metabolic Disorders.
10. Drinking kombucha regularly may help detoxify the body, boost the immune system, and improve digestion
11. Drinking kombucha with a second fermentation can give the kombucha a more fizzy taste and can increase the number of probiotics present in the drink
12. Kombucha can be enjoyed as a standalone drink or can be used as an ingredient in various recipes like salad dressings, marinades, and cocktails.
13. Kombucha also has the added benefits of black and green tea in addition to all the rest of the benefits.
14. With a little patience and practice, you’ll be able to make delicious kombucha that is tailored to your personal taste.
15. Lactic Acidosis can occur as a rarity if someone drinks a large amount as can it cause teeth problems for the reason that it is a slightly acidic product like soda. But unlike soda, at least this is a naturally occurring acidity.
16. It is possible that such a unique drink can also make it dangerous if a bad bacterial strain sneaks into a batch and overtakes all of the good ones. This is like what happens in our own gut but it is much more likely to happen in our gut because of our Standard America Diet that encourages the bad bugs.
17. There is not much scientific data to support or reject the idea that Fermented drinks are good or bad for us. Very few examples of either of the above cons could be found in the literature. Of those that exist most are only documented hearsay.
18. After reading everything and writing this article I decided to enjoy no more than 2 cups of Kombucha per day. This recommendation is based on the fact that I am limiting my fructose intake as well as the fact that it is a live product that is acidic. This works out to no more than about 1 bottle per day.

Kombucha Recipe to make at home instead of buying different commercial Kombuchas

• Use this basic recipe to make kombucha at home using this simple process:
• It is perfectly safe to make this at home just as it is safe to make pickles and other fermented foods in your kitchen. Just be sure to wash everything prior to use and keep things that touch the mix clean so you do not introduce a bad bug to the product later.

1. Ingredients:

2 quarts (64 oz) of filtered water, make sure it is NOT hot water from the tap as it could have impurities.

1 cup of white granulated sugar. The type of sugar doesn’t matter.

8 bags of black or green tea or 2 tablespoons of loose-leaf tea or herbal tea.

2 cups of starter kombucha or kombucha from a previous batch.

1 SCOBY (Symbiotic Culture of Bacteria and Yeast) Be sure the look of the culture is healthy with live bacteria.

2. Kombucha Instructions:

1.  In a large pot, bring the water to a boil. Once the water is boiling, remove it from the heat and add the sugar. Stir until the sugar has dissolved.
2.  Add the tea to the pot and steep it for the recommended time based on the type of tea. (black tea – 3-5min, green tea – 2-3min)
3.  Remove the tea bags or strain the loose-leaf tea and let the tea cool to room temperature.
4.  Once the tea is cooled, transfer it to a 1-gallon (or bigger) glass jar.
5.  Add the starter kombucha or kombucha from a previous batch to the jar.
6.  Gently place the SCOBY on top of the liquid.
7.  Cover the jar with a breathable cloth or coffee filter, and secure it with a rubber band. This will allow the kombucha to ferment while keeping out dust and other contaminants.
8.  Keep the jar in a warm, dark place for about 7-10 days, or until the desired level of sweetness and tartness is achieved, Be sure to Keep it out of direct Sunlight.
9. The temperature and humidity of your home (75-85 degrees), the size of your batch, and the type of tea and sugar you use can all affect the fermentation time.
10. Experiment and record what you use and your results so you can repeat your favorite Booch batch.
11. Once fermentation is complete, you can remove the SCOBY and 2 cups of kombucha from the jar and place them in a separate jar to use as a starter for the next batch.
12. The rest of the kombucha can be poured into bottles or mason jars and can be stored in the refrigerator for up to a month. 

3. Notes:

• After you ferment your kombucha for whatever time you decide, you can take out the SCOBY and start a new batch or stick the SCOBY into a SCOBY hotel so it will still be good to reuse a little later. 
• At this point, you can add some flavors and bottle it. Leave it at room temp for a day all the way up to two weeks if you want it more carbonated. This is called the second ferment, and it’ll keep fermenting until you stop it by refrigerating the finished Booch. 
• After that, just put the finished Booch in the fridge and prepare your gi track to enjoy your new probiotic-rich drink. 
• Oh and also, you could just leave your Kombucha in the big jar after you take out the SCOBY, (put it in a hotel to save it) add your wanted flavors and let it sit at room temp for a day or two, and then bottle it up when it is ready for refrigeration if that’s easier for you.
• It’s very important to keep everything clean, sanitized utensils, and the brewing container to ensure that your Kombucha is not contaminated since it contains live cultures.
• Kombucha can have a small alcohol percentage due to the fermentation process, check your local laws and regulations on the production and sale of fermented food before making it to sell to others.

Water Kefir Pricing

• Water Kefir is much harder to find in grocery stores in my area so the only ones I was able to sample came from ordering online. The bottles are between $6 and $8 each. This is too high of a price for me. 
• The Kefir Grains themselves are less expensive overall than the larger moist Scoby that is necessary to start fermenting Kombucha. 
• Kefir kits’ start-up costs are about 1/3rd less than the Kombucha Kits. 

Water Kefir Pros and Cons

• These two products share very similar Pros.
• The Big Kefir Con for me is that we have to be careful not to drink fruit juice, Fructose. I personally don’t want to use juice anywhere in the process, as the flavoring or the base fluid for the fermentation. Consuming more than 1 piece of whole fruit a day is proving to be one of the biggest drivers of Metabolic Disorder and Insulin Resistance and that then drives Chronic Inflammation. 
• If you do the Water Kefir instead of Kombucha please consider sticking with water or coconut water as the medium instead of fruit juice. 
• Water Kefir is Non-Dairy. *There are also Dairy-based Kefirs but keep in mind that they use a different Kefir Grain.

Should You Choose Kombucha vs Water Kefir?

• Either Kombucha or Water Kefir will work great to get all of the benefits. Just be sure that you are not ruining those benefits by it having added fruit juice or by adding a lot of fruit pulp or fruit juice to the Booch after it is finished. 
• Adding fermented beverages like Kombucha and Water Kefir to our diets delivers great health benefits, such as probiotics, antioxidants, B vitamins, and organic acids directly into our gut where they can be used immediately.
• Kombucha and Water Kefir help to improve your gut health and strengthen your immune system by promoting the balance of gut bacteria. 
• These fermented drinks can help combat the inflammation that the Standard American Diet (SAD) causes every day. 

1. My Experience Using Kombucha 

1. I kicked my Soda Habit and my sugar cravings disappeared after drinking about 8 oz every day for a month. I am a serious convert and will be making my own Booch drink from now on. 
2. After reading everything and writing this article I decided to enjoy no more than 2 cups (8-16 oz) of Kombucha per day. This recommendation is based on the fact that I am limiting my fructose intake for my Metabolic Health. These are live products whose bacterias produce acids and carbonation. I have sensitive teeth from years of soda drinking. This works out to no more than about 1 bottle per day for me. Enjoy as you wish, I do not think anything bad will happen if you choose to have a little more than that, I would not drink more than a quart a day personally just for my teeth’s sake.
3. I also have found that the best option for me is mixing about 4 oz of Kombucha with about 12 oz of water to make a refreshing drink that tastes like fruit-infused water. I do that a few times a day so I can spread out the dose of B12. Our gi tract can only absorb a small amount of B-12 at any given moment so spreading it out helps to make the probiotic bacteria and vitamins, including Vitamin C and Vitamin B-12, more available to our gut.

Why is Reducing your Inflammation level important?

We are entering a time where Inflammation will cause more deaths and disabilities from Autoimmune, Metabolic, and Dementia Disorders than Heart Attacks and Strokes caused in the 1980s. It is crazy how many people are developing Dementia and Diabetes, at ever younger and younger ages.

Learning how to make fermented foods at home will be a very useful, tasty, and helpful skill to have going forward.

How do You Know How to Cut Through all the Noise?

I had to learn how to fix myself so I would feel better because no one else was helping me.

Be Better Today Than You Were Yesterday. Google and Youtube are great resources to learn something about your condition every day. Learn about what can make a difference that is under your control and then take action.

If not now, then when? 

If not you, then who?