Can I Drink Kombucha On A Keto Diet?

Can I drink kombucha on a keto diet?

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Intermittent fasting is a popular dieting strategy that involves cycles of fasting and eating. There are many different ways to do intermittent fasting, but one common approach is to fast for 16 hours and eat only during an 8-hour window. This can make it challenging to know what foods and beverages are permitted during the fasting period. Kombucha is a fermented tea drink that is often touted for its health benefits. It is usually made with black or green tea, water, sugar, and a symbiotic colony of bacteria and yeast (SCOBY).

While kombucha does contain some calories and carbohydrates, it is generally considered a low-sugar beverage. This makes it a suitable choice for those following a ketogenic diet or other low-carbohydrate eating plan. It’s important to note that the fermentation process may cause kombucha to contain trace amounts of alcohol. For this reason, it’s best to avoid kombucha if you’re avoiding alcohol for religious or medical reasons.

Intermittent fasting is a great way to improve your overall health, but it’s important to be mindful of what you consume during the fasting period. Kombucha is usually a safe choice for those following a ketogenic diet, but be sure to check the label for sugar content and alcohol content before consuming.

Is kombucha a good choice for those on a ketogenic diet, and what are the benefits of drinking kombucha tea?

Kombucha is a fermented tea drink that has been around for centuries. It’s made by adding a type of bacteria and yeast to black or green tea, and then allowing it to ferment. This fermentation process creates beneficial probiotic bacteria, which can promote gut health. Kombucha also contains acetic acid, which has antimicrobial properties. For these reasons, kombucha can be a good choice for those on a keto diet. Kombucha is also a low-calorie beverage, and it contains vitamins B and C as well as minerals like iron and calcium. In addition, drinking kombucha may help boost your energy levels and improve your digestion.

How to make your own kombucha at home

If you’re interested in trying kombucha but are worried about the sugar and alcohol content in store-bought varieties, consider making your own at home! To get started, you will need a SCOBY (symbiotic colony of bacteria and yeast), which can be purchased online or from a friend who brews kombucha.

You’ll also need black or green tea leaves, filtered water, sugar, and a large glass jar or container with a tight-fitting lid. First, steep the tea leaves in boiling water for several minutes until they are fully saturated. Then add one cup of sugar to the tea mixture and stir until dissolved. Let the mixture cool to room temperature before adding it to your glass jar along with the SCOBY and a cup of previously brewed kombucha.

Cover the jar with your lid, making sure that there are no gaps for air to pass through. Store the jar in a warm, dark place for several days, or until you notice new ‘baby’ SCOBY forming on top of the liquid. Strain the liquid into another container and enjoy your homemade kombucha!

While store-bought varieties may contain more sugar or alcohol than is ideal for those following a keto diet, homemade kombucha is a delicious alternative that you can make to suit your own tastes. With so many health benefits and great flavor, what’s not to love about this refreshing beverage?

Recipes for keto-friendly kombucha drinks

If you’re looking for new ways to enjoy kombucha on your keto diet, try these delicious recipes!

Keto-Friendly Kombucha Cooler: Combine 2 cups of kombucha with 1 cup of ice and half a cup of fresh mint leaves in a blender. Blend until smooth, then strain the mixture through a fine mesh strainer and serve over ice. Garnish with extra mint leaves if desired.

Cucumber Lime Kombucha Spritzer: Fill a glass halfway with ice and add 1/4 cup of cucumber juice (you can make this by blending diced cucumber in a food processor) and 3 Tbsp lime juice. Add 1 cup of kombucha and stir to combine. Garnish with fresh mint leaves or a cucumber slice, if desired.

Vanilla Kombucha Float: Pour 1/2 cup of kombucha into a glass and top with 1 scoop of sugar-free vanilla ice cream (or your favorite keto-friendly ice cream). Finish with a drizzle of heavy whipping cream and crushed keto cookies for some extra crunch!

Whether you’re just starting out on your keto journey or need new ideas for healthy snacks and beverages, kombucha is the perfect choice. With so many great flavors and versatile recipes, this drink is sure to become a staple in your diet!

Tips for following a keto diet while still enjoying kombucha

If you’re following a keto diet and are concerned about consuming kombucha, there are some tips that can help.

First, be sure to pay close attention to the sugar and alcohol content in store-bought kombucha. While home-brewed varieties may contain less sugar or alcohol than commercial brands, it’s still important to read the label carefully before purchasing.

Additionally, try making your own kombucha at home using recipes that use minimal amounts of sugar or artificial sweeteners. This will allow you to control the ingredients and customize the flavor according to your preferences.

Finally, make sure that you are getting enough nutrients from other sources on your keto diet. Adding nutrient-rich foods like leafy greens, healthy fats, and protein to your meals can help you make up for any gaps that may be caused by restricting carbohydrates.

Keep these tips in mind to incorporate kombucha into your keto diet and enjoy all the health benefits that come with it! Whether you’re looking for a refreshing drink on a hot summer day or simply need a way to satisfy your sweet tooth, kombucha is the perfect choice. So what are you waiting for? Go ahead and give it a try today!


Kombucha is a delicious, refreshing beverage that can be enjoyed by anyone, including those on a keto diet. While commercial varieties may contain more sugar or alcohol than desired for keto followers, you can make your own kombucha at home with minimal ingredients and customize it to suit your tastes. Whether you’re looking for new recipes or just need some tips for incorporating this drink into your keto diet, there are plenty of resources available to help you get started. So why wait? Go ahead and enjoy kombucha today!


Is kombucha keto friendly?

Yes, kombucha can be keto-friendly if it is low in carbs. Some commercial kombucha options may have too many carbs for a strict keto diet, but homemade and low-carb kombucha can be enjoyed on a ketogenic diet.

Can I enjoy kombucha on keto without disrupting ketosis?

Yes, you can enjoy kombucha on a keto diet without disrupting ketosis, as long as you choose low-carb or homemade options and track your carb intake to stay within your keto goals.

How can I ensure that my kombucha is keto-friendly?

To ensure that your kombucha is keto-friendly, you can brew it with a low carb count or carefully select commercial kombucha options that align with your keto lifestyle.

What are the key considerations for kombucha consumption on keto?

When incorporating kombucha into a ketogenic diet, it’s essential to pay attention to the grams of carbs in the drink and ensure that kombucha options align with the low-carb requirements of a keto diet.

Are there specific kombucha options suitable for a low-carb diet plan?

Yes, there are kombucha options specifically designed to be low in carbs, making them suitable for those following a low-carb or keto diet. These options cater to individuals focused on minimizing carb intake while enjoying kombucha.

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