Can Kombucha Help With Weight Loss? Here’s What to Sip—and Skip
Kombucha, the fizzy, tangy fermented tea, has long been praised for its gut-friendly probiotics. Now, new research hints it might also play a role in weight loss. But before you start stocking your fridge, let’s unpack what we know—and what you should look for on the label.
A recent study published in PLOS Genetics found that kombucha microbes reduced fat levels in worms by triggering a fasting-like response in their intestines. While the results are fascinating, experts stress that human digestion is much more complex. “Worms only eat bacteria. We don’t,” said Dr. Christoph Buettner, endocrinologist at Rutgers Health.
Still, kombucha’s benefits go beyond animal studies. “Kombucha may help regulate metabolism, digestion, and appetite thanks to its probiotic content,” says Dr. Heather Viola, assistant professor at Mount Sinai. A balanced gut microbiome is linked to reduced inflammation, better blood sugar control, and potentially, lower body fat.
So, should you drink kombucha to lose weight? You can—just do it wisely.
Best Kombucha to Drink:
- Low-sugar or unsweetened varieties (5g of sugar or less per serving)
- Raw, unpasteurized kombucha for maximum probiotic content
- Brands with live and active cultures, like GT’s, Health-Ade, or Brew Dr.
- Flavors with natural ingredients, such as ginger, lemon, or hibiscus
What to Avoid:
- Kombucha with added sugars or juice concentrates (some have more sugar than soda!)
- Pasteurized versions, which may lack beneficial live cultures
- Gimmicky “dessert” kombuchas with artificial flavors
Kombucha isn’t a miracle weight-loss drink, but it can be part of a healthy routine. When paired with balanced meals, mindful movement, and smart habits, it may support your journey toward better health—just skip the sugar-laden versions and savor it in moderation.
