What to Avoid When Drinking Kombucha for Safer Enjoyment

November 2, 2025 •

4 min read

While kombucha is lauded for its probiotic properties, overconsumption or improper preparation can lead to adverse health effects such as digestive issues or infection. Understanding what to avoid when drinking kombucha is essential for enjoying its potential benefits safely and without risk.

Quick Summary

This guide outlines the potential dangers associated with kombucha consumption, detailing how excessive intake, hidden sugars, improper homebrewing, and certain health conditions require caution.

Key Points

Practice Moderation: Start with small quantities (4 ounces) to avoid digestive upset and see how your body reacts.
Check for Hidden Sugars: Many commercial brands add excessive sugar to enhance flavor. Always check the nutrition label.
Avoid If Immunocompromised: Individuals with weakened immune systems should avoid unpasteurized kombucha due to the risk of opportunistic infections.
Use Safe Homebrewing Practices: If brewing at home, ensure strict sanitation to prevent harmful bacterial contamination and avoid lead-glazed ceramic pots.
Consult a Doctor for Drug Interactions: Kombucha can affect blood sugar and should be avoided if taking diabetes medication or Disulfiram without a doctor's consent.
Protect Your Teeth: The high acidity can erode tooth enamel. Drink quickly, use a straw, and rinse your mouth with water afterward.

Avoiding Excessive Sugar and Overconsumption

Many store-bought kombuchas, particularly those with fruit flavors or added juices, can contain surprisingly high amounts of sugar. While fermentation consumes some of the sugar, companies often add more post-fermentation to enhance taste, offsetting the health benefits. Regularly consuming these sugary beverages can contribute to weight gain, inflammation, and negatively impact blood sugar levels, especially for those managing diabetes. Always check the nutrition label for added sugars to make an informed choice.

Moderation is Key: What is "Too Much"?

Even with low-sugar kombucha, overconsumption can cause issues. The Centers for Disease Control and Prevention (CDC) suggests a daily intake of four ounces, one to three times a day. Drinking too much, especially if you're new to fermented foods, can overwhelm your digestive system. This can lead to side effects like bloating, gas, stomach upset, and even headaches. To avoid this, start with small quantities and gradually increase your intake as your body adjusts.

Kombucha Precautions for Certain Health Conditions

Certain individuals should exercise extreme caution or completely avoid kombucha due to specific health risks. The live, unpasteurized cultures that make kombucha beneficial for some can be dangerous for others.

Vulnerable Populations to Avoid Kombucha

Pregnant and breastfeeding women: Due to the risk of contamination from unpasteurized bacteria and trace amounts of alcohol, kombucha should be avoided during pregnancy and while breastfeeding.
Individuals with compromised immune systems: People with conditions like HIV, cancer patients on chemotherapy, or those taking immunosuppressive drugs are at higher risk for opportunistic infections from the bacteria and yeast in kombucha.
Children and infants: Young digestive systems are more sensitive, and the alcohol and caffeine content make kombucha unsuitable for children.
People with liver or kidney disease: In rare cases, liver toxicity and metabolic acidosis have been linked to kombucha, especially with underlying conditions.
Those with alcohol use disorder: Kombucha naturally contains trace amounts of alcohol. While typically low, homebrews can vary, making it unsafe for those avoiding alcohol.

The Dangers of Homebrewing Kombucha

While homebrewing offers greater control over ingredients, it presents significant risks if not done correctly. Proper sanitation is critical to prevent contamination with harmful pathogens like mold, which can cause serious illness. Moreover, the acidity of kombucha can leach toxic chemicals from improper brewing vessels.

To avoid homebrewing dangers:

Use sterile glass or food-grade stainless steel containers. Avoid ceramic pots, which may contain lead in the glaze that can leach into the acidic liquid.
Ensure all equipment is thoroughly cleaned and sanitized before use.
If you notice any signs of mold, such as fuzzy spots, discard the entire batch immediately.

Potential Drug Interactions

Kombucha can interact with certain medications due to its composition. Anyone on medication, particularly for chronic conditions, should consult a doctor before incorporating kombucha into their diet.

Diabetes Medications: Kombucha can lower blood sugar levels, and when taken with diabetes medications, it can cause blood sugar to drop too low. Close monitoring is necessary.
Disulfiram (Antabuse): This medication, used to treat alcohol use disorder, causes severe physical reactions when mixed with alcohol. Since kombucha contains alcohol, it must be avoided by those taking disulfiram.

Comparison: Store-Bought vs. Homemade Kombucha


Feature	Store-Bought Kombucha	Homemade Kombucha
Safety & Regulation	Generally safer; produced under controlled, sanitary conditions.	Higher risk of contamination from improper sanitation and handling.
Sugar Control	Sugar content can be high, especially in flavored versions; requires careful label reading.	Allows for complete control over sugar and other ingredients.
Alcohol Content	Regulated to be below 0.5% ABV for 'non-alcoholic' status, but some exceed this due to continued fermentation.	Alcohol content is uncontrolled and can vary significantly based on fermentation time and temperature.
Probiotic Consistency	Microbe strains and quantity are standardized and consistent.	Microbial composition can vary widely from batch to batch.

Dental Health Concerns

Kombucha's high acidity can weaken and erode tooth enamel over time, especially with frequent consumption. Pairing this acidity with the sugar content creates a double threat to dental health, increasing the risk of cavities and sensitivity. To minimize this risk, drink kombucha quickly instead of sipping it slowly, consider using a straw, and rinse your mouth with water afterward.

Conclusion: Making Informed Choices

While kombucha offers potential health benefits, it's not a universal panacea and comes with specific risks, particularly if you have a pre-existing health condition or choose to brew at home. To safely enjoy kombucha, practice moderation, be a diligent label-reader, and ensure a sterile environment if you homebrew. Consult a healthcare professional if you have concerns, especially if you are pregnant, have a weakened immune system, or are on medication. Informed consumption is the best way to reap the rewards while avoiding the downsides.

For more information on the potential health benefits and risks of kombucha, read the expert answers from Mayo Clinic on Kombucha.

Frequently Asked Questions

Yes, overconsumption can lead to digestive issues like gas, bloating, and stomach upset. In very rare, severe cases, metabolic acidosis has been reported, often linked to pre-existing conditions.

Pregnant or breastfeeding women, children, and individuals with compromised immune systems, liver disease, or alcohol use disorder should avoid it.

Homemade kombucha carries a higher risk of contamination from harmful bacteria or mold if not prepared under strictly sanitary conditions. Store-bought versions are typically safer due to regulated production.

Always read the nutrition label and ingredient list. Many commercially flavored kombuchas have added sugars post-fermentation, so choose brands with a low sugar count per serving.

Yes, kombucha is highly acidic, and its sugar content can contribute to tooth enamel erosion over time. Drinking it quickly, using a straw, and rinsing your mouth with water can help mitigate this risk.

Kombucha can interact with diabetes medications by potentially lowering blood sugar too much. It also contains alcohol, which can react negatively with drugs like disulfiram. Consult your doctor if on medication.

Brewing in containers like lead-glazed pottery can cause lead to leach into the acidic kombucha, resulting in poisoning. Always use sterile, food-grade glass or stainless steel.