When considering giving your child kombucha, it is essential to exercise caution. This effervescent beverage, traditionally crafted from black and green teas, can often contain added sugars and trace amounts of alcohol. Kombucha is thought to have originated in China, but its popularity has surged across Western countries, including Australia and Canada, due to its potential health benefits, such as antioxidant, antimicrobial, and blood-sugar-lowering properties.

Despite these health claims, it is crucial to recognize that kombucha is not universally suitable for children. Certain variations, particularly homemade versions, should be avoided for younger audiences, while commercially available, pasteurized options are generally considered safe for consumption.

This article delves into the sugar and alcohol levels found in kombucha, providing clarity on its safety for children.

The Alcohol Content in Kombucha

Kombucha, a popular fermented drink, is created by fermenting sweetened black or green tea with a unique mix of microbes known as a symbiotic culture of bacterium and yeast (SCOBY) for a period of 7 to 10 days. During this fermentation process, the SCOBY consumes the added sugars, resulting in the natural production of a small amount of alcohol.

In North America, food industry regulations stipulate that commercially available kombucha must contain less than 0.5% alcohol by volume (ABV) in the United States and a slightly higher limit of 1.1% ABV in Canada to be classified as a nonalcoholic beverage. This minimal alcohol content is comparable to that found in everyday foods, such as yeasted breads, making store-bought kombucha generally safe for children over four years old.

Moreover, home-brewed kombucha can possess unregulated alcohol levels, sometimes reaching up to 3.6% ABV, which is comparable to some light beers. Due to the potential risks of intoxication and neurological damage, consumption of such beverages is discouraged for individuals under the age of 21. Therefore, it is advisable to refrain from giving your children homemade or unpasteurized kombucha.

Only pasteurized store-bought kombucha, which contains minimal alcohol levels, is considered safe for children. It is crucial to read the product labels carefully to verify whether the kombucha has undergone pasteurization. Remember, alcohol is a natural byproduct of the fermentation process in kombucha, and since alcohol content can vary significantly, it is best to avoid offering homemade or unpasteurized kombucha to kids.

The Sugar Content in Kombucha

To initiate the fermentation process using the SCOBY (Symbiotic Culture Of Bacteria and Yeast), sugar is introduced into the brewed tea. During fermentation, the bacteria and yeast consume these sugars, resulting in the production of alcohol and various acids.

This fermentation leaves the final drink with a distinctly acidic and tart flavor, which might not be very enjoyable for everyone. To enhance its taste, many brands opt to sweeten their kombucha with additional juices and sugars after the fermentation process has concluded.

Here’s a detailed sugar analysis for 3.5 ounces (100 mL) of different kombucha varieties:

From this breakdown, it is evident that sweetened variations can contain up to 46 times more sugar than their unsweetened counterparts, and 11 times more than many traditional sweetened soft drinks.

However, not all fruit-flavored kombuchas are excessively sweet. For example, the Health-Ade brand offers California grape and tropical punch flavors that have only 1.3 and 3.4 grams of sugar per 3.5 ounces (100 mL), respectively.

To ensure your child's health, it’s crucial to examine the nutrition label carefully and select a kombucha that is lower in sugar.

Will Kids Enjoy the Flavor?

The effervescent nature of kombucha, combined with its diverse fruit flavors, can make it particularly attractive to younger audiences. Numerous studies indicate that individuals begin to develop a preference for sweet flavors during early childhood. Consequently, children are more inclined to gravitate towards sugary drinks, often rejecting unsweetened versions of kombucha that may present sour or earthy notes.

For example, my 4-year-old son occasionally relishes 2 ounces (60 mL) of low-sugar, pasteurized passion fruit kombucha following meals, though he tends to shy away from those with a pronounced tartness. The bubbly sensation of kombucha can remind children of soda. Importantly, when selecting low-sugar options, kombucha is typically lower in sugar than traditional sodas, making it a healthier alternative for kids.

For instance, a serving of grape-flavored kombucha (100 mL) contains only 1.3 grams of sugar, in stark contrast to grape soda, which boasts a whopping 14 grams. While children might liken kombucha's fizz to that of soda, they are likely to prefer the sweeter, fruit-infused varieties over the unsweetened options that can taste overly tart or earthy.

Is kombucha safe for your children?

When considering the safety of kombucha for kids, store-bought, pasteurized varieties are generally deemed safe for children aged 4 and up. However, it is advisable to avoid homemade kombucha and unpasteurized options, as these can contain elevated levels of alcohol, which may not be suitable for young ones.

Additionally, it is prudent to select kombucha products that contain minimal added sugars. This approach helps mitigate the risk of dental cavities, childhood obesity, and potential long-term health issues such as heart disease and diabetes that are often linked to excessive sugar consumption.

For children, the recommended serving size is between 2 to 4 ounces (60 to 120 mL) of kombucha, including those with low sugar content, to ensure that they remain within the daily guidelines for sugar intake. Remember to monitor and limit other sources of added sugars in their diet as well.

The Bottom Line

Kombucha is a delightful, fermented beverage that is sweetened and brewed using black or green tea. This effervescent drink has gained popularity worldwide for its unique taste and potential health benefits. When it comes to commercially available kombucha, particularly the pasteurized versions, they typically contain less than 0.5% Alcohol by Volume (ABV). However, when brewed at home or consumed in its unpasteurized form, kombucha can boast an ABV as high as 3.6%, making it comparable to some varieties of beer.

It’s essential to consider the sugar content in kombucha, especially for children. Many sweetened options can exceed the recommended daily added sugar limit for kids by over 400%. In contrast, unsweetened or low-sugar varieties manage to keep their added sugar content to just 10% or even less. Therefore, it’s advisable to limit your child's intake to 2 to 4 ounces (60 to 120 mL) of low-sugar, store-bought, pasteurized kombucha, and this should only be offered to children aged 4 years and older.