Kombucha & Pregnancy: What You Need to Know
Pregnancy is an amazing journey that’s full of ups and downs. The incredible voyage to becoming a mother requires a lot of dedication and discipline, and having the right knowledge, especially when it comes to diet choices.
Among the many debated topics is the friendly kombucha—a bubbly, fermented elixir famed for its probiotic prowess. Let’s take a casual stroll through the kombucha universe, peek into its mysteries, figure out if it's a friend or foe during pregnancy, and explore some equally cool alternatives for mommies-to-be.
What is Kombucha?
Kombucha is a well-known drink nowadays, you may have no clue what it is, but you’ve heard about it at least once.
So, what is it, exactly?
Kombucha is like the rockstar of tea. While its origin is not exactly known, it’s highly speculated that it came from China. This beverage is made possibly through fermentation from brewed tea and sugar. Its process is akin to how vinegar gets fermented.
But kombucha is more than just a trendy drink, it's got a reputation for being a health elixir.
Is It Safe to Drink Kombucha While Pregnant?
While there are no proven studies that drinking kombucha while pregnant is dangerous, doctors will always advise not to. This is because of the ingredients that are in that drink.
However, this will all depend on your doctor and your scenario. Since kombucha is a fermented drink, some doctors may argue that its probiotics can promote a healthy gut which means it MIGHT be okay for you to drink in moderation.
Concerns About Drinking Kombucha While Pregnant
Even though kombucha is typically considered safe to drink, there are a few concerns that warrant attention during pregnancy. Kombucha typically has traces of alcohol content, as well as caffeine. Let’s dive into each concern in detail to understand more as to why kombucha is not necessarily a drink to have during pregnancy.
Its Alcohol Content
Kombucha does contain alcohol, but typically in minimal amounts. During the fermentation process, yeast converts sugar into alcohol, and the bacteria in the SCOBY (symbiotic culture of bacteria and yeast) further break down the alcohol into acetic acid. This dual fermentation process leaves kombucha with an alcohol content usually below 0.5%, which is considered non-alcoholic in most places.
For pregnant women, it’s understandable to have this concern, but the alcohol levels in commercial kombucha are generally comparable to those in ripe fruits or fruit juices. To be on the safe side, pregnant women can go for pasteurized kombucha, which further reduces any residual alcohol content. If you’re having doubts, it’s best to consult with your doctor or healthcare provider about it.
Possible Bacteria Contamination
When it comes to any fermented food or beverage, there is a potential risk of bacterial contamination, and kombucha is no exception to that rule.
The SCOBY that ferments the tea is a combination of bacteria and yeast, creating an environment where harmful bacteria could thrive in theory. However, kombucha that’s commercially made is typically produced under controlled conditions. Here at Pauwela, we follow stringent quality control measures to ensure safety.
To minimize the risk of bacterial contamination, as mentioned previously, pregnant women should drink kombucha that’s pasteurized. Pasteurization involves heating the beverage to kill any harmful bacteria without compromising the probiotic benefits. Additionally, if you have kombucha stocked in your pantry, be sure to check its expiry date, and that it’s been properly stored can further reduce the likelihood of contamination.
It Contains Caffeine
There is caffeine present in kombucha, however it has smaller amounts compared to coffee or tea. The caffeine content in kombucha varies depending on factors such as the tea used and the fermentation period. While the levels are generally low, pregnant women are advised to be mindful of their overall caffeine intake.
The American College of Obstetricians and Gynecologists recommends that pregnant individuals keep their caffeine intake below 200 milligrams per day.
If drinking kombucha is part of your daily routine, factoring in its caffeine content along with other sources is important. Choosing varieties made with herbal teas, which are caffeine-free, is an alternative if you’re looking to enjoy kombucha without the caffeine.
When is it Safe to Drink Kombucha After Pregnancy?
Been craving kombucha throughout your pregnancy? The good news is you can crack one open after giving birth. However, do keep in mind that the ingredients found in kombucha may bring adverse effects to your baby, especially during the breastfeeding stage. The safest time to drink kombucha is when you’re no longer breastfeeding your baby. This is when you’re able to drink your fave beverage more liberally.
The concerns about alcohol content and bacterial contamination are less pressing at this stage. However, as with any dietary changes, it's advisable to reintroduce kombucha into your system gradually and monitor for any immediate reactions.
As always, consulting with your healthcare provider or doctor can provide personalized advice based on your health circumstances.
Kombucha Alternatives During Pregnancy
For those who prefer to err on the side of caution during pregnancy, here are alternatives that offer similar probiotic benefits without the potential concerns.
Water Kefir
Water kefir is a fermented beverage made from kefir grains, which contain a combination of bacteria and yeast. Similar to kombucha, it undergoes fermentation, resulting in a bubbly, probiotic-rich drink. Water kefir is naturally low in alcohol and can be flavored with fruits or herbs for added variety.
Non-Dairy Yogurt
Non-dairy yogurt, made from plant-based milk like almond, coconut, or soy, is an excellent source of probiotics. These yogurts often contain live and active cultures that contribute to a healthy gut. Additionally, they are usually free from the concerns associated with alcohol and caffeine.
Probiotics
Taking probiotic supplements is another way to support gut health during pregnancy. These supplements come in various forms, such as capsules, powders, or chewable tablets, and can be a convenient option if you’re looking to boost your probiotic intake without consuming fermented beverages.
Kimchi
Kimchi, a staple in Korean cuisine, is a fermented vegetable dish, typically made with napa cabbage and radishes. It's rich in probiotics and adds a flavorful kick to meals. As with any fermented food, ensuring proper hygiene during preparation is key to minimizing the risk of harmful bacterial contamination.
Miso
Another popular East Asian option is Miso. It’s a traditional Japanese seasoning, typically in a paste form made from fermented soybeans, barley, or rice. It's commonly used in soups and sauces, adding a savory umami flavor. Miso is a source of probiotics and can be a delicious alternative if you want variety in your fermented food choices.
Sauerkraut
Sauerkraut, fermented cabbage with various seasonings, is a well-known probiotic food. It's easy to incorporate into meals, such as salads, or as a topping for sandwiches. Like other fermented foods, sauerkraut offers probiotic benefits without the concerns associated with kombucha.
Conclusion
To be on the safer side, it’s better to pause your love for kombucha during your pregnancy. There are valid concerns regarding the drink, such as the alcohol and caffeine content. We know how tasty it is, but we also want a safe and healthy pregnancy!
As always, consulting with your healthcare provider or doctor is recommended to make sure that dietary choices align with your health circumstances.
Ready to drink kombucha again? Enjoy a bottle of high-quality Kombucha from Pauwela when you visit Hawaii! Our Kombuchas are organic and brewed in Maui–guilt-free with every sip!