Can Pregnant Women Drink Kombucha?

Staying healthy is a top priority for many people, especially those who are expecting. Moms-to-be often look for food and drink options that are both safe and enjoyable as they try to support their own health and the growth of their baby. With so many alternatives to choose from, deciding what is safe to drink can be confusing.

Kombucha, a tangy fermented tea, is becoming more popular and catches the eye of many people searching for new drinks. But is it a good choice for pregnant individuals, or are there risks to know about? Exploring expert advice on this topic can help provide clear answers.

Kombucha and Pregnancy Safety

Kombucha is a fermented tea drink made using a SCOBY, which adds bacteria and yeast to the beverage. Because of the fermentation process, kombucha often contains small amounts of alcohol and is unpasteurized.

During pregnancy, the immune system is naturally weakened, increasing the risk of infection. This makes raw or unfiltered drinks like kombucha potentially risky, as harmful bacteria or mold can develop during production.

Even though the alcohol content is usually low, it may still be a concern for pregnant individuals. Health experts, including registered dietitians, generally advise against drinking kombucha while pregnant due to its potential for contamination and alcohol content.

Key reasons to avoid kombucha during pregnancy:

• Possible alcohol content
• Potential mold or bacterial contamination
• Use of unpasteurized ingredients
• Heightened risk of infection

Does Kombucha Relieve Pregnancy Nausea?

Some people believe kombucha might ease nausea during pregnancy, but there is no strong evidence to support this idea. Kombucha contains ingredients like sugar, small amounts of caffeine, and herbs, which are not always recommended during pregnancy. Experts suggest that it is safer to try other remedies, such as ginger root tea, peppermint tea, or fennel tea, which do not carry the same risks.

Other common ways to help with nausea include eating smaller meals, having snacks throughout the day, avoiding drinking fluids with meals, and eating cold foods. Flat ginger ale is also sometimes recommended as a safer option for soothing an upset stomach. Choosing these alternatives may help manage nausea without the added risks linked to kombucha.

Kombucha Explained

What’s in Kombucha?

Kombucha is a drink made by fermenting sweetened tea with a mix of bacteria and yeast, called a SCOBY (Symbiotic Culture of Bacteria and Yeast). Most kombucha uses black or green tea as a base. Sugar is added to feed the SCOBY during fermentation.

How Kombucha Is Fermented

To make kombucha, tea, and sugar are combined and cooled, then a SCOBY is added. The mixture sits at room temperature for about one to two weeks. During this time, the bacteria and yeast break down the sugar, which creates small amounts of alcohol, carbonation, and acids. The final drink can taste sweet, sour, and fizzy.

Possible Effects of Drinking Kombucha

People drink kombucha because it has probiotics, which are living bacteria that may help support gut health. Some also believe it can offer small amounts of vitamins, like B vitamins, made during fermentation. Though it may have benefits, kombucha contains caffeine, sugar, and traces of alcohol, which could be important for certain groups to consider.

Health Benefits of Kombucha for the General Population

Kombucha offers several possible wellness benefits for people who are not pregnant. This fermented tea drink contains probiotics, which may support gut health by increasing the number of helpful bacteria in the digestive system.

It also provides antioxidants that can help the body fight off molecules called free radicals. Some people believe that these properties might play a role in boosting the immune system and improving overall nutrition.

While kombucha can be a refreshing choice, it is important to buy varieties from reliable sources to avoid issues like contamination. Always choose products from stores instead of making them at home to minimize health risks.

Safety of Fermented Foods in Pregnancy

Fermented foods like yogurt, kefir, kimchi, sauerkraut, soybean products, and bean curd are generally safe to eat during pregnancy, as long as they are pasteurized and come from credible, tested sources. These products often contain probiotics, which can help support digestion and gut health for expectant mothers. Pregnant individuals should avoid homemade fermented foods because they can carry a higher risk of contamination.

Key Points:

• Yogurt and kefir should always be pasteurized and stored below 4°C to prevent bacteria growth.
• Fermented foods such as kimchi, sauerkraut, and tempeh should be purchased from reputable providers and not made at home.
• High-histamine and high-sodium fermented foods like kimchi and sauerkraut should be eaten in moderation, especially by those with pregnancy complications like gestational diabetes or high blood pressure.

Opting for pasteurized, reliable brands of fermented foods offers a safer way to enjoy probiotics.

Risks Linked to Drinking Kombucha During Pregnancy

Kombucha contains small amounts of alcohol that form during fermentation, even in store-bought versions labeled as non-alcoholic. Although the levels are low, experts do not recommend any alcohol for pregnant women because of the possible risks to the baby. There is also caffeine in kombucha, which adds to a pregnant person’s total daily caffeine intake.

Another concern is the risk of contamination. Homemade or unpasteurized kombucha can contain harmful bacteria or mold since it is made in a less controlled setting. These germs can cause foodborne illnesses that are especially dangerous during pregnancy.

Kombucha is acidic and may upset the stomach or worsen heartburn, which happens more often to pregnant women. Because of these factors—alcohol, caffeine, contamination, and acidity—most health professionals suggest that pregnant women avoid kombucha.

Other Ways to Get Probiotics

Pregnant women who want probiotics have several options besides kombucha. Many types of yogurt and kefir contain live cultures, which help support digestion. Look for products labeled with “live and active cultures” to make sure they have probiotics.

Fermented foods such as sauerkraut, kimchi, and miso also provide probiotics. These foods are usually safe during pregnancy if they are made from pasteurized ingredients and stored properly. Some cheeses, like gouda and mozzarella, contain helpful bacteria as well.

If food choices are limited, probiotic supplements are available. It is important to check with a healthcare provider before starting any supplement while pregnant, to make sure it is safe and fits personal health needs.

When to Call Your Healthcare Provider

If a pregnant woman drinks kombucha and begins to feel unusual symptoms like nausea, vomiting, stomach pain, or diarrhea, it is important to reach out to a healthcare provider. Some women may notice allergic reactions such as itching, swelling, or difficulty breathing, which also require quick medical attention.

Here are some situations where contacting a healthcare provider is recommended:

• Signs of infection: Fever, chills, or severe abdominal pain after drinking kombucha.
• Dehydration: Prolonged vomiting or diarrhea causing a decrease in urination or dry mouth.
• Worsening pregnancy symptoms: If common symptoms like morning sickness become severe after drinking kombucha.
• Any new or worrying symptom: Including headaches, dizziness, or changes in fetal movement.

Talk to a healthcare provider about any questions or concerns about foods or drinks during pregnancy. They can help decide if kombucha is safe for each individual based on personal health history and pregnancy needs.