What are the side effects of GT kombucha? A complete guide

December 14, 2025 •

4 min read

While GT kombucha is celebrated for its high probiotic content and digestive benefits, excessive intake can lead to adverse reactions. This happens because the fermentation process introduces active cultures that may shock a system unaccustomed to them, sometimes leading to a 'healing crisis' where symptoms temporarily worsen before improving. New drinkers should start with small amounts, not exceeding a few ounces, to see how their body reacts.

Quick Summary

This guide details the potential side effects of GT kombucha, including common digestive discomforts like bloating and gas, issues related to acidity and sugar content, and rarer adverse reactions for sensitive individuals. It provides practical advice on safe consumption to minimize risks.

Key Points

Digestive Discomfort: Starting with large amounts of kombucha can cause bloating, gas, and diarrhea due to the influx of new probiotics.
Acidity Concerns: The high acidity of kombucha may lead to tooth enamel erosion and exacerbate acid reflux symptoms in some individuals.
Sugar Content: Even with fermentation, some GT kombucha varieties contain residual sugar, which can impact blood sugar levels and contribute to weight concerns.
Allergic Reactions: Sensitive individuals may experience allergic symptoms like rashes or itching, potentially triggered by the yeast or other fermented components.
Caffeine and Alcohol Traces: GT kombucha contains minimal caffeine and alcohol, but sensitive people may experience headaches or dizziness as a result.
Moderation is Key: Start with a small, 4-ounce serving daily to allow your body to acclimate to the probiotics and fermentation byproducts.
High-Risk Groups: Individuals who are pregnant, breastfeeding, immunocompromised, or with certain health conditions should avoid kombucha unless advised by a doctor.

Understanding the Fermentation Process in GT Kombucha

GT's Living Foods creates its kombucha by fermenting a sweetened tea with a symbiotic culture of bacteria and yeast, commonly known as a SCOBY. This process is what gives the drink its signature tangy flavor and natural fizz, while also creating billions of living probiotics, active enzymes, and organic acids. The final product contains a diverse range of microorganisms, which are believed to support gut health and overall well-being. However, it's these very elements that can also be responsible for potential side effects, particularly if not consumed in moderation.

Digestive Discomfort: Probiotics and Gas

For many new kombucha drinkers, the initial introduction of a concentrated dose of probiotics can cause significant digestive upset. The gut microbiome is a delicate ecosystem, and a sudden influx of new bacteria can throw it out of balance, resulting in symptoms like bloating, gas, and diarrhea. Individuals with pre-existing conditions like Irritable Bowel Syndrome (IBS) or sensitive stomachs are often more susceptible to these effects. The key is to start with a very small serving, such as 4 ounces, and gradually increase intake over time as the body adjusts.

Acidity and Sugar Content Concerns

GT kombucha is naturally acidic due to the acetic acid produced during fermentation. While this protects the brew from harmful bacteria, it can pose problems for some consumers. Excessive consumption has been linked to tooth enamel erosion and may exacerbate symptoms for those with acid reflux or gastroesophageal reflux disease (GERD). Moreover, despite the fermentation process consuming most of the sugar, some varieties, especially the flavored ones, can contain a notable amount of residual sugar. This can be a concern for those with diabetes or individuals managing their weight, as high sugar intake can contribute to inflammation and other health issues.

Minor but Notable Side Effects

Beyond digestive issues, other less common, but still reported, side effects can occur. These can include allergic reactions triggered by the yeast and bacteria cultures in the drink, which may cause symptoms like itching or a rash in sensitive individuals. Headaches or dizziness have also been reported, potentially caused by the small amounts of caffeine or alcohol that remain after fermentation. For those sensitive to these compounds, even the minimal amounts in GT kombucha could be enough to cause a reaction. Some have even reported temporary bouts of hot flashes.

Potential Risks and Who Should Avoid Kombucha

While GT kombucha is generally safe for most healthy adults when consumed in moderation, certain groups should be cautious or avoid it altogether. The Centers for Disease Control and Prevention (CDC) has previously linked kombucha consumption to elevated levels of lactic acid, though a direct causal link is not definitively proven. Pregnant and breastfeeding women, children, and individuals with compromised immune systems are advised against drinking kombucha due to the presence of live bacteria and the trace amounts of alcohol.

Comparison Table: GT Kombucha vs. Alternatives


Feature	GT Kombucha (Raw, Unpasteurized)	Kefir	Yogurt with Live Cultures
Probiotic Diversity	High diversity (bacteria and yeast), varies per batch.	High diversity (bacteria and yeast), traditionally consumed dairy.	Varies based on brand; commonly has Lactobacillus and Bifidobacterium strains.
Acidity Level	High, naturally acidic due to acetic acid.	Lower in acidity, tangy flavor.	Low acidity, creamy and mild flavor.
Sugar Content	Varies by flavor; sugar is used in fermentation.	Often unsweetened or with added sugar; check label.	Often sweetened; check label for added sugars.
Caffeine	Trace amounts remain from tea; typically 4-14 mg per 8oz serving.	None naturally; some may contain caffeine from other ingredients.	None naturally.
Alcohol	Trace amounts, typically less than 0.5% ABV.	Trace amounts.	None.

How to Safely Incorporate GT Kombucha

To minimize the chance of experiencing side effects, start slow. The CDC suggests starting with just 4 ounces per day and increasing gradually, not exceeding 12 ounces daily. If you have a sensitive stomach or are prone to acid reflux, consider diluting the kombucha with water. This can also help mitigate the risk of tooth enamel erosion. Opt for GT's Synergy line, as these typically contain less sugar than the Classic line. Listening to your body is key; if you consistently experience negative symptoms, it may be a sign to reduce your intake or find an alternative source of probiotics.

Conclusion

While GT kombucha offers numerous potential benefits due to its probiotic content, it is not without its side effects, particularly for those new to the drink or with specific health conditions. The most common issues relate to digestive discomfort from the live cultures, and problems stemming from the drink's natural acidity and sugar content. By starting with small servings and paying attention to your body's reaction, most individuals can safely enjoy GT kombucha as part of a balanced diet. However, pregnant individuals, those with weakened immune systems, and others with particular sensitivities should consult a healthcare professional before consuming. For those seeking an alternative, other fermented foods like kefir or yogurt provide probiotics with different flavor profiles and properties.

Sources

Side Effects of Kombucha: Health Risks & Safety - ICICI Lombard: https://www.icicilombard.com/blogs/health-insurance/mb/side-effects-of-kombucha
Kombucha Side Effects: The Healing Crisis - Kombucha Kamp: https://www.kombuchakamp.com/kombucha-side-effects-herxheimer-reaction-healing-crisis
What Are the Side Effects of Drinking Too Much Kombucha? - Everyday Health: https://www.everydayhealth.com/diet-nutrition/what-are-side-effects-drinking-much-kombucha/
The Do's and Don'ts of Kombucha - Kendall Reagan Nutrition Center: https://www.chhs.colostate.edu/krnc/monthly-blog/the-dos-and-donts-of-kombucha/
Kombucha For Beginners - GT's Living Foods: https://gtslivingfoods.com/blogs/latest/kombucha-for-beginners
Does Kombucha Make You Poop? Digestive Benefits Explained - GetLabTest.com: https://www.getlabtest.com/news/post/kombucha-digestion-bowel-movements

Frequently Asked Questions

Bloating from GT kombucha is common, especially for new drinkers, as the introduction of a large amount of probiotics can temporarily disrupt your gut's natural balance. Starting with a smaller serving allows your digestive system to adjust gradually.

Yes, some people may experience stomach pain, cramping, or general digestive upset from kombucha. This is often due to the high probiotic and acidic content, which can overwhelm a sensitive stomach.

Due to its high acidity, GT kombucha can potentially worsen symptoms for individuals with acid reflux or GERD. Those with these conditions should exercise caution and may want to avoid it or dilute it with water.

For most people, moderate consumption is safe. The Centers for Disease Control and Prevention recommends 4 ounces, one to three times per day, especially for new kombucha drinkers. Overconsumption can increase the risk of side effects.

While rare, some individuals may have an allergic reaction to the bacteria or yeast cultures in kombucha, with symptoms that could include itching, swelling, or a rash.

The amount of sugar in GT kombucha varies by flavor, as fermentation consumes much of it. However, some varieties may have a higher sugar content due to added juices, so it's important to check the nutritional label.

No, it is generally recommended that pregnant and breastfeeding women avoid kombucha due to the presence of live bacteria and trace amounts of alcohol. Consulting a doctor is advised.

Dizziness after drinking kombucha is an uncommon but reported side effect. It could be a result of your body's initial reaction to the vitamins and fermentation byproducts, or a sensitivity to the trace amounts of caffeine or alcohol.