Kombucha and Fasting: Why You Can’t Enjoy Kombucha During a Fasting Window

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Kombucha contains calories, sugars, and carbs—all of which will break your fast. This fermented tea, however, can be a beneficial addition to your eating period. 

What Breaks a Fast?

Generally, any food or drink that releases insulin breaks a fast. Fasting can help improve insulin resistance and improve cardiovascular health if done correctly. You should abstain from consuming food with calories, carbohydrates, or sugars during your fasting window.

Sugar is a big trigger of insulin, so foods with sugars will break your fast. Another way to break your fast is by consuming alcohol. Alcohol usually has added sugars and can be high in carbs. It will raise your insulin levels and break your fast.

Does Kombucha Break a Fast?

Yes, kombucha will break a fast if you consume it during your fasting window.

Kombucha is a fermented tea made from sugar, black or green tea, and a SCOBY (symbiotic culture of bacteria and yeast). The small amount of leftover sugar and the alcohol created during the fermentation process break your fast.

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SCOBY, green tea, black tea, and sugar

Most store-bought kombucha has added cane sugar or fruit juices, which makes it higher in sugar than homemade kombucha. Zero-sugar kombucha will also break your fast because it typically has added sweeteners.

Whether you brew or buy kombucha, the sugars and low alcohol content in kombucha will raise your blood glucose and break your fast.

What Can You Drink While Fasting?

You can drink anything without calories, carbs, or sugars during a fasting period. Keeping your body hydrated while fasting will help you stay healthy. Your body needs water to help energy levels and to support organ function. Drink one of the following while fasting:

  • Black coffee
  • Unsweetened tea
  • Lemon water (2 slices of lemon have so few calories and carbs they will not break your fast)
  • Sparkling water
  • Purified Water

5 Reasons to Drink Kombucha During Your Eating Window When Intermittent Fasting

Kombucha tea has numerous health benefits. The probiotics and antioxidants in fermented foods like kombucha can help contribute to your overall wellness. Kombucha:

  1. Helps maintain steady blood sugar levels. The polyphenols and organic acids in kombucha can help keep blood glucose stable.
  2. Provides a natural energy boost. If you struggle with keeping your energy levels steady while intermittent fasting, try drinking kombucha with a meal. The caffeine, carbs, and sugars provide a boost of energy.
  3. Aids your digestive system. The probiotics in kombucha help improve gut health. Kombucha may improve symptoms of IBS and help make you more regular by increasing beneficial bacteria in your gut.
  4. Helps your weight loss goals. The caffeine in kombucha fires up your metabolism, increasing the number of calories you burn daily. It can also help burn body fat, reducing the risk of obesity.
  5. Strengthens your immune system. The antioxidants in kombucha tea help protect your cells from damage.

Can You Drink Kombucha on an Empty Stomach?

Many nutritionists suggest eating a well-balanced meal to break your fast and then enjoying your kombucha. Ideally, you should break your fast with protein, fat, and fiber. Eating protein-rich, high-fiber foods helps your body transition from fasting to eating more easily.

However, some believe consuming kombucha on an empty stomach improves digestion. Drinking kombucha early in the day may improve digestion, helping you get more health benefits from this fermented tea.

Try both suggestions and see what works for your body.

How Much Kombucha Can You Drink in One Day?

Drink between four and eight ounces of kombucha in one day. You’ll get all the dietary health benefits of this fermented tea while minimizing any side effects. If you consume too much kombucha, you may experience bloating or an upset stomach.

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If you enjoy store-bought kombucha, be aware that most bottles are sixteen ounces. Measure out your portion so you don’t drink too much. Consuming too many calories or sugars is bad for overall health.

Sarah Pearce

Sarah first tried kombucha in 2015 and she was hooked. Her favorite flavor is ginger, but cranberry comes in a close second. She made her own for many years and loved experimenting with fruit flavors.

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