Kombucha is a fermented tea drink that has become quite popular in recent years due to its many potential health benefits. For those with celiac disease, an autoimmune disorder where the ingestion of gluten leads to damage in the small intestine, finding gluten-free food and beverages is a must. This article will explore whether kombucha is a safe and beneficial option for those following a gluten-free diet due to celiac disease.
What is Kombucha?
Kombucha is made by fermenting tea with a symbiotic colony of bacteria and yeast, also known as a SCOBY. The main ingredients are tea, sugar, and the SCOBY. The fermentation process allows the bacteria and yeast to digest the sugar, resulting in the production of probiotics, vitamins, and enzymes. This gives kombucha antioxidant, antibacterial, and anti-inflammatory properties. Many also find the tangy, vinegar-like taste of kombucha refreshing.
The fermentation process takes about 7-10 days and results in a light effervescence from the production of carbon dioxide, giving kombucha a unique fizzy texture. Once ready, kombucha can be flavored with ingredients like fruit juice, spices, or herbs prior to bottling for a secondary fermentation period.
Nutritional Profile of Kombucha
In an 8 ounce serving, raw kombucha contains:
- 60 calories
- 7 grams carbohydrates
- 2 grams protein
- 0 grams fat
- 5% DV vitamin B6
- 15% DV vitamin B12
- 2% DV iron
- 2 grams fiber
- Antioxidants including D-saccharic acid-1,4-lactone (DSL) and vitamin C
It’s low in sugar and calories compared to fruit juice or soda. The live cultures of probiotics are thought to be the main health boosting component.
Probiotics for Celiac Disease
Several studies have indicated probiotics can benefit those with celiac disease in the following ways:
- Help restore balance of gut bacteria
- Reduce inflammation in the intestines
- Improve digestion and nutrient absorption
- Strengthen gut barrier function
- Alleviate symptoms like diarrhea, bloating, and abdominal pain
The gut microbiome plays an important role in supporting intestinal health. In celiac disease, the immune system is abnormally triggered by gluten, leading to chronic inflammation and damage to the small intestine. This also results in impaired nutrient absorption over time.
Probiotics may help counteract these effects. They can dampen the autoimmune response and restore normal gut bacteria populations. A healthier gut microbiome and intestine environment allows for improved digestion and reduced gastrointestinal symptoms.
Studies on Probiotics for Celiac Disease
Some specific studies have found beneficial effects from probiotic supplementation in those with celiac disease:
- A 2021 meta-analysis of 15 studies concluded probiotics significantly improved symptoms and inflammation levels in celiac disease patients on a gluten-free diet.
- A randomized trial published in Gastroenterology found celiac disease patients who took probiotics for 3 months had significantly improved quality of life scores, reduced digestive symptoms, and lower inflammatory marker levels compared to placebo.
- A study in Clinical Gastroenterology and Hepatology gave newly diagnosed celiac children probiotics or placebo daily for 3 months alongside a gluten-free diet. The probiotics group had substantially improved gut permeability.
- Research in the World Journal of Gastroenterology saw adults with celiac disease take probiotics or placebo for 6 months. Probiotic supplementation led to a reduction in intestinal permeability and improved antioxidant status.
Overall, adding probiotic foods or supplements to a gluten-free diet appears advantageous based on multiple human studies. Kombucha’s live cultures of probiotics may provide similar benefits for those with celiac disease.
Is Kombucha Gluten-Free?
For people with celiac disease, adhering to a strict gluten-free diet is essential. Many worry about hidden sources of gluten in food and beverages, including kombucha.
The basic ingredients in kombucha are tea, sugar, and the SCOBY culture. None of these contain gluten. However, there is a small chance of cross-contamination during brewing if gluten-containing ingredients are shared in the production facility.
Most major commercial kombucha brands test their products to verify they are gluten-free. Under current FDA guidelines, any product labeled “gluten-free” must contain less than 20 parts per million of gluten.
Some kombucha brands further reduce gluten risk by brewing and bottling kombucha in dedicated gluten-free facilities. Carefully inspecting the label or contacting the manufacturer directly can provide assurance of no gluten cross-contamination.
For homemade kombucha, brewing equipment should be thoroughly cleaned and kept separate from any gluten-containing foods to prevent cross-contact.
Is Kombucha Safe When You Have Celiac Disease?
While most kombucha is considered gluten-free, there are a few additional considerations for those with celiac disease:
- Alcohol content – The fermentation process produces trace amounts of alcohol in kombucha, ranging from 0.5–1% in raw varieties up to 2–3% in flavored kombucha after the secondary fermentation. High alcohol intake has been associated with increased intestinal permeability and potentially worsened symptoms in some with celiac disease.
- Fructose malabsorption – Some individuals with celiac disease also have issues absorbing excess fructose, which can lead to unpleasant gastrointestinal side effects. Flavored kombuchas sometimes contain high fructose corn syrup or apple/grape juice, which could cause problems for those with fructose malabsorption.
- FODMAPs – Certain sugars called FODMAPs (fermentable oligo-, di-, mono-saccharides and polyols) are poorly digested by some with celiac disease and can exacerbate digestive issues. Gluten-free grains like wheat, barley, and rye are low FODMAP foods. Kombucha contains some FODMAPs, which may be a concern for those with celiac-related IBS symptoms.
- Gut irritation – Due to the acidic nature of kombucha, individuals with especially sensitive stomachs or intestinal damage may want to avoid it, at least initially after diagnosis. For some, even gluten cross-contamination under 20 ppm can trigger symptoms, so homemade batches always pose a slight risk.
Those newly diagnosed with celiac disease should be cautious with kombucha until the gut lining has a chance to heal and symptoms resolve. After this period, most people with celiac disease can tolerate kombucha well, especially if limited to 8 ounces a day of raw, low-sugar varieties.
Benefits of Kombucha for Celiac Disease
Despite needing to take some precautions, kombucha does appear to have several benefits that could aid management of celiac disease when consumed in moderation as part of a gluten-free diet:
1. Source of Probiotics
Kombucha’s live and active probiotic cultures can help repopulate the gut with beneficial bacteria. This improves digestion, promotes gut barrier integrity, and regulates the immune response. All of these functions are impaired in celiac disease.
2. Anti-Inflammatory Properties
Compounds produced during the fermentation process give kombucha antioxidant and anti-inflammatory effects. By reducing oxidative stress and inflammation, kombucha may help heal intestinal damage and alleviate common symptoms in celiac disease like diarrhea, bloating, cramping, and discomfort.
3. Supports Detoxification
The liver is responsible for processing and eliminating environmental toxins and harmful substances from the body. However, those with celiac disease often have impaired liver function and detoxification abilities. Animal studies suggest kombucha helps boost liver detoxification, which could benefit toxin removal in humans with celiac disease as well.
4. Provides Nutrients
Nutrient deficiencies are very common in untreated celiac disease due to the damaged intestinal villi’s inability to properly absorb vitamins, minerals, and macronutrients from food. Although not high in many micronutrients, kombucha does contain small amounts of B vitamins, vitamin C, amino acids, electrolytes like magnesium and potassium, enzymes, and trace minerals that can help fill nutritional gaps.
5. Aids Iron Absorption
Iron deficiency anemia frequently occurs in those with celiac disease, as iron is predominantly absorbed in the duodenum – the main site of damage from celiac. Some research indicates organic acids like glucuronic acid in fermented foods can improve non-heme iron absorption, potentially helping increase iron stores when anemia is present.
6. Supports Gut-Brain Axis
There is a strong connection between gut health and mental health/neurological conditions like anxiety, depression, ADHD, and autism spectrum disorder. Those with celiac disease already have a compromised gut-brain axis. Animal research suggests kombucha enhances levels of neurotransmitters involved in mood, cognition, emotional regulation, and stress response – all of which are often impaired in celiac populations.
Potential Side Effects of Kombucha for People with Celiac Disease
While kombucha likely poses little risk for most people when consumed in moderation, those with celiac disease may be more prone to adverse reactions from:
- Trace gluten cross-contamination – Improperly labeled kombuchas or shared brewing equipment could expose one to small amounts of gluten that damage the intestinal lining and provoke symptoms.
- High histamine – Fermented foods like kombucha contain histamine produced by bacteria during the fermentation process. People with celiac disease seem to have impaired histamine degradation pathways and may experience side effects like hives, headaches, flushing, or digestive distress from excess histamine.
- Added sugars – While raw kombucha is low in sugar, flavored varieties can contain up to 30 grams of added sugar per serving, predominantly in the form of fruit juice. Excess fructose from sugars can potentially worsen digestive issues in those with celiac-related fructose malabsorption.
- Alcohol content – Those extremely sensitive to gluten may react even to very low alcohol amounts (under 0.5%) in raw kombucha. Higher alcohol kombuchas could also irritate the intestinal lining.
- FODMAPs – Some with celiac have concurrent IBS for which a low FODMAP diet helps manage symptoms. The FODMAPs in kombucha may exacerbate gas, bloating, cramping or diarrhea.
- Gut irritation – While rare, some individuals may experience constipation, diarrhea, reflux, cramping, or other signs of gastric distress from kombucha due to its acidic and astringent nature. This is most likely in the early stages after celiac disease diagnosis while intestinal healing is still occurring.
Those who experience any negative symptoms after drinking kombucha should avoid it until their gut health further improves. Seeking advice from a healthcare professional or registered dietitian can help determine appropriate kombucha intake for your individual health status and needs.
Tips for Incorporating Kombucha Into a Gluten-Free Diet for Celiac Disease
Here are some suggestions for safely enjoying kombucha with celiac disease:
- Read labels carefully and only purchase brands that are certified gluten-free, or contact companies directly to ask about testing.
- Opt for raw, unflavored kombucha which will be lowest in sugar, alcohol, and potential additives.
- Consume no more than 8 ounces (250ml) per day to limit alcohol, histamine, and FODMAP intake from fermentation.
- Make your own kombucha at home with new equipment kept isolated from gluten sources.
- Introduce kombucha slowly in small amounts and stop drinking if any worrisome symptoms arise.
- Avoid kombucha in the first 6-12 months after celiac disease diagnosis while gut damage is healing.
- Pair kombucha with foods rich in electrolytes like potassium and magnesium to counterbalance the beverage’s acidic pH.
- Choose low-sugar flavored kombucha and dilute with plain seltzer water to reduce fructose content.
The Bottom Line
When prepared properly and consumed in moderation, most people with well-managed celiac disease can tolerate kombucha well. Early after diagnosis, high sensitivity makes kombucha more likely to cause adverse reactions. However, after the gut has healed, kombucha may provide benefits via its antioxidant activity, probiotics, and nutrients.
It’s best to use caution, carefully source gluten-free brands, control serving sizes, and monitor symptoms when first adding kombucha to a gluten-free diet.
For many with celiac disease, kombucha may be a helpful addition thanks to its anti-inflammatory and gut-supporting properties. However, take care to prevent gluten contamination and excessive consumption to minimize side effects. When in doubt, be sure to seek personalized guidance from a healthcare practitioner.
Frequently Asked Questions
1. Is all kombucha gluten-free?
Most brands of kombucha test their finished products to verify they contain less than 20ppm of gluten and can be labeled “gluten-free.” However, homemade kombucha or certain flavored varieties have a higher chance of cross-contamination.
2. Can kombucha help heal leaky gut in celiac disease?
It’s possible the probiotics and anti-inflammatory compounds in kombucha may help strengthen gut barrier integrity and reduce leaky gut associated with celiac disease. But more research specifically on kombucha is needed.
3. Is kombucha acidic? Will it upset my celiac disease symptoms?
The fermentation process gives kombucha an acidic pH around 2.5-3.5. For some with newly-diagnosed or uncontrolled celiac disease, this acidity may initially worsen gastric symptoms until the gut lining has healed.
4. I have celiac disease and lactose intolerance, can I drink kombucha?
Since kombucha is vegan and contains no dairy ingredients, it is generally safe for those with lactose intolerance. But excess FODMAPs from fermentation may cause gas or bloating in those also sensitive to certain sugars.
5. Are flavored kombuchas safe for people with celiac disease?
Flavored kombucha poses a slightly higher risk of gluten cross-contamination and contains more added sugars. Enjoy flavored varieties sparingly and opt for low-sugar options to limit uncomfortable symptoms.
