What is the best tea for probiotics?

November 5, 2025 •

4 min read

According to a 2019 review in the journal Nutrients, certain tea compounds and probiotics can have a beneficial effect on the gut microbiome, making the question of what is the best tea for probiotics highly relevant for those seeking digestive wellness. This article explores the top tea options and breaks down how they contribute to a healthy gut.

Quick Summary

Different types of tea offer probiotic benefits, primarily through fermentation like kombucha and pu'er, or by adding heat-stable probiotic strains. Factors like flavor, convenience, and health goals should guide your choice of a probiotic tea.

Key Points

Fermented Teas are Natural Probiotic Sources: Kombucha and Pu'er tea contain a diverse range of beneficial bacteria and yeasts from their fermentation process, offering a natural way to consume probiotics.
Fortified Teas Offer Convenience: Teas with added heat-stable probiotics, such as some herbal blends and matcha, provide an easy and hot-friendly option for getting your daily probiotics.
Matcha is a Synbiotic Option: Fortified matcha green tea contains both probiotics and prebiotics, which feed the beneficial gut bacteria, creating a synergistic effect for gut health.
Consider Your Preference and Goals: The choice between fermented and fortified tea depends on your preference for flavor, brewing temperature, and whether you want a diverse or specific probiotic strain.
Always Check the Label: For fortified teas, examine the label for the specific probiotic strain used, the Colony Forming Unit (CFU) count, and the amount of added sugar to ensure quality and efficacy.

Fermented Teas: The Natural Source of Probiotics

Probiotics are live microorganisms that provide a health benefit when consumed. While many associate probiotics with yogurt, some teas naturally contain these beneficial microbes through a fermentation process. This traditional method cultivates a rich, diverse array of bacteria and yeast that contribute to gut health.

Kombucha

Kombucha is the most widely recognized fermented tea for its probiotic content. It is made by adding a SCOBY (Symbiotic Culture of Bacteria and Yeast) to sweetened green or black tea, which ferments the mixture over several weeks. This process creates a tangy, fizzy drink rich in a variety of beneficial lactic acid bacteria and yeasts. The resulting brew is not only a source of probiotics but also antioxidants and B vitamins. Homemade kombucha offers a fresh, potent source of these microbes, but requires careful sanitation to avoid contamination. Commercial brands are pasteurized to ensure shelf stability, which can sometimes reduce the live culture count, so look for raw or unpasteurized versions for maximum probiotic potency.

Pu'er Tea

Pu'er is a fermented tea from China that comes in two main varieties: raw (sheng) and ripe (shou). Unlike kombucha, which is fermented in a liquid medium, pu'er is made by aging and fermenting the tea leaves themselves. This aging process encourages microbial growth, resulting in a tea with an earthy, rich flavor profile and a significant probiotic benefit. Both raw and ripe pu'er contain beneficial bacteria, and some studies suggest they may offer benefits for blood sugar and cholesterol support.

Fortified Teas: Modern Innovations with Added Probiotics

In recent years, manufacturers have introduced teas with heat-resistant, or spore-forming, probiotic strains added directly into the tea bags. These are a convenient option for those who prefer a hot beverage, as the probiotics can survive the heat of steeping. These teas are distinct from fermented varieties and often contain specific, patented strains like Bacillus coagulans GBI-30, 6086, which is known for its resilience.

Matcha with Probiotics

Matcha is a powdered green tea that is unique because it contains both prebiotics and probiotics, making it a "synbiotic" beverage. Prebiotics are non-digestible fibers that nourish beneficial gut bacteria. When fortified with a heat-stable probiotic strain, matcha offers a two-pronged approach to supporting gut health. The high concentration of antioxidants, particularly EGCG, further enhances its overall health benefits.

Herbal Teas with Probiotics

Various herbal blends are also fortified with probiotics, offering a caffeine-free alternative. Common flavors include lemon ginger, chamomile, and mint, which also provide their own digestive benefits. These teas are a good choice for those who are sensitive to caffeine or prefer a different flavor profile. When choosing a fortified tea, always check the label for the specific probiotic strain and the CFU count to ensure its effectiveness.

How to Choose the Right Probiotic Tea

With several options available, finding the best probiotic tea depends on your personal taste and health goals. Consider whether you prefer a fermented beverage or a fortified brew, and check the labels for key indicators of quality.


Feature	Fermented Teas (e.g., Kombucha, Pu'er)	Fortified Teas (e.g., Bigelow, Matcha.com)
Probiotic Source	Live cultures developed naturally during fermentation (SCOBY)	Specific, heat-resistant probiotic strains added after processing (e.g., Bacillus coagulans)
Temperature	Typically served cold; heat kills live cultures.	Can be served hot or cold; probiotics survive steeping.
Flavor Profile	Complex, tangy, and naturally carbonated. Varies widely based on fermentation time.	Consistent flavor profiles based on the tea or herbal base and added flavors.
Starter Culture	Requires a SCOBY and starter liquid to make at home.	No special starter culture needed; brewed like regular tea.
Probiotic Diversity	Contains a complex, diverse mix of bacterial and yeast strains from the SCOBY.	Contains a single, specified probiotic strain.
Safety	Homebrewing carries a small risk of contamination; commercial versions are regulated.	Considered very safe, as added probiotics are specifically chosen for stability.

Key Considerations for Sourcing Probiotic Tea

For traditional fermented teas like kombucha, consider making it at home for maximum potency and variety. Many stores also sell high-quality, raw kombucha in the refrigerated section. For pre-packaged, fortified options, brands like Bigelow offer tea bags with stable probiotics. Look for transparent labeling regarding the probiotic strain and CFU count, and choose teas with minimal added sugars. Regardless of your choice, integrating probiotic-rich teas into a diet already rich in prebiotic fibers from whole foods is the most effective strategy for promoting a healthy gut microbiome.

Conclusion: Finding the Right Probiotic Tea for You

Ultimately, the best tea for probiotics is the one that fits your taste and lifestyle. For a natural, complex brew with a wide range of microbial diversity, fermented kombucha or pu'er is an excellent choice. For convenience and heat resistance, fortified teas with specific, stable probiotic strains are the way to go. Pairing these teas with a balanced diet rich in prebiotic foods like fruits, vegetables, and whole grains ensures you provide both the beneficial bacteria and the fuel they need to thrive. No matter which you choose, adding probiotic tea is a simple and enjoyable way to support your digestive health journey.

For more in-depth information on the interaction between tea compounds and the gut microbiome, you can read this review in the academic journal Nutrients.

Frequently Asked Questions

Yes, standard brewing temperatures will kill most probiotic bacteria. However, some newer fortified teas contain heat-stable, spore-forming strains like Bacillus coagulans, which are specifically designed to survive hot water.

Regular green and black teas do not contain live probiotics, as they are not fermented in the way kombucha is. They do, however, contain antioxidant compounds called polyphenols that act as prebiotics, which nourish the good bacteria already in your gut.

Homemade kombucha can be a potent source of probiotics, but it carries a risk of contamination if not prepared with strict sanitation practices. For individuals who are pregnant, immunocompromised, or have underlying health conditions, commercially produced, regulated kombucha is often the safer option.

Probiotics are the live, beneficial bacteria and yeasts found in fermented teas, while prebiotics are non-digestible fibers that act as food for those good bacteria. Some teas, like fortified matcha, contain both.

Fermented teas like kombucha must be kept refrigerated to maintain the viability of their live probiotic cultures. Fortified teas in bags can be stored like regular tea, but check the packaging for any specific instructions.

While generally safe in moderation, some people may experience digestive discomfort, such as bloating or gas, especially when first introducing probiotics. Kombucha, being acidic, might also worsen heartburn in some individuals.

There is no official guideline, but moderate consumption is recommended. Start with a small amount, like half a cup, and increase gradually to monitor how your body reacts. A wide variety of fermented foods is generally considered best for gut health, rather than relying solely on one source.