What's inside
Kombucha gets talked about like a miracle. It isn't one. It's something better: a real, fermented drink with some genuinely interesting things inside. Here's what they are, and how sure science is about each.
Evidence: Promising
Raw, unpasteurized kombucha carries living yeasts and bacteria from its fermentation. Fermented foods like it are part of a diet linked to a more diverse gut.
In a 2021 Stanford study, adults who ate more fermented foods for ten weeks showed a more diverse gut microbiome and lower markers of inflammation. Kombucha was on the menu, but the study looked at fermented foods together, not kombucha on its own.
Evidence: Well studied
Kombucha starts life as tea, and keeps many of tea's polyphenols: plant compounds that act as antioxidants.
Tea polyphenols are among the most studied compounds in nutrition. Fermentation changes some of them, and how that changes what they do in the body is still being researched.
Evidence: Early days
The tang comes from acids the culture makes, like acetic acid (the same family as vinegar) and gluconic acid.
Lab studies show these acids can slow the growth of some unwanted microbes. That's in a dish, though. Studies in people are still to come.
Check the label
The culture eats much of the sugar during fermentation, so kombucha is often lighter than many sodas and juices. Lighter isn't zero, so check the label.
How much sugar is left depends on the recipe and how long it ferments. We'll print the numbers on every bottle.
The honest bit
A 2019 review of the human research on kombucha found just one study in people at the time. Most of what you'll read online comes from lab and animal work. So we'd rather you drink RAWA because it tastes good. Anything else is a bonus.
New to kombucha? Try half a bottle first and see how you feel.
So there's a little natural caffeine.
It's alive. The fridge keeps it at its best.
Like juice, it's naturally acidic. Easy on the teeth if you just sip.
Pregnant, breastfeeding, or have a weakened immune system? Check with your doctor first.
This page is general information, not medical advice. RAWA is a drink, not a treatment.