Dr. Roshan Ramlal, PhD MPH, FACS Agent, UGA Extension Forsyth County
Summer’s here, and it’s a great time to try new things that help us feel good. One fun and healthy activity is making your own kombucha! It’s a satisfying drink that’s easy to create at home.
Kombucha started a long, long time ago in China, around 220 B.C. Today, it’s really popular in the U.S. because many people believe it’s good for their health. While not everything you hear about kombucha’s health benefits is fully proven, studies do show that its probiotics (good bacteria) and plant compounds can offer some small health advantages.
So, how is it made? It’s a special process called fermentation. You start with sweetened tea, and then you add something called a SCOBY (Symbiotic Culture Of Bacteria and Yeast). Think of the SCOBY as a friendly team of tiny helpers that eat the sugar in the tea. As they do this, the sugar changes into a little bit of alcohol, and then into a sour-tasting acid. This is what gives kombucha its tangy flavor, and it also helps keep bad germs from growing.
Even though it sounds a bit science-y, making kombucha at home is quite simple. You’ll find many recipes online. But here’s a very important tip: not all online recipes are safe or have been tested! To make sure your kombucha is safe to drink, you must use recipes that have been tested by experts, like those from the Forsyth County Extension office. Also, always keep everything super clean while you’re making it.
A big warning: Don’t add more sugar to your kombucha to make it sweeter after it’s done fermenting. This can change how acidic it is, make it go bad, and even make it unsafe to drink. If you like your kombucha sweeter, it’s best to buy it from a store or online.
Many online blogs and recipes explain how to make DIY kombucha. They all begin with brewing a sweet tea and adding the SCOBY. Kombucha is known for its probiotics, which are good for your gut health. It also has small amounts of antioxidants, vitamins, and minerals. Most people can drink kombucha safely. However, it might not be a good idea for people with weak immune systems, pregnant women, young children, or those with certain health problems. If you’re not sure, it’s always best to ask your doctor.
Kombucha does contain sugar. Store-bought kombucha often has more sugar than homemade versions, which is why it might taste sweeter. But by making your own at home, you can save money and make it taste just how you like it!
If you follow the special guidelines and recipes from the Extension office, the amount of alcohol in your homemade kombucha will be very, very small, and it will be safe to drink. You can keep plain kombucha tea in the fridge for up to 30 days. If you mix it with fruits or other things, you should drink it within two days.
Important Safety Steps for Making Kombucha at Home:
Here are some good ways to stay safe when you’re making kombucha:
- Water Temperature: The water you use for brewing should be warm, between 160°F and 170°F (71-76°C). Always use a thermometer to check the temperature carefully.
- New SCOBY & Starter Liquid: For your first batch, it’s best to use a SCOBY you buy from a store. Also, the starter liquid that comes with the SCOBY you add to start your brew should not be higher than a pH of 4.0.
- Check for Mold: If you see any mold growing in your kombucha, you must throw it away right away. It’s not safe to drink.
- Safe Containers: Don’t use containers made of things like glazed pottery that might release harmful metals when they touch the sour kombucha.
- Wash Your Hands: Always wash your hands well with soap and water many times while you’re making kombucha to keep germs away.
- Clean Everything: Make sure all your kitchen tools and surfaces are super clean and germ-free. Wash them with warm water and dish soap, then clean them more by putting them in hot water (at least 160°F) for at least 30 seconds.
Following these safety tips and using recipes that have been tested will help you make safe kombucha and keep you from getting sick. If you have questions or want to see how to make kombucha safely in person, call the Forsyth County Extension office at 770-887-2418 for more information.