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At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
- "Journal of the American Dietetic Association"; Kefir Improves Lactose Digestion and Tolerance in Adults with Lactose Maldigestion; S.R. Hertzler and S.M. Clancy; May 2003
- "Journal of the American Dietetic Association"; Kefir Improves Lactose Digestion and Tolerance in Adults with Lactose Maldigestion; S.R. Hertzler and S.M. Clancy; May 2003
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Kombucha vs. Kefir
Kombucha and kefir are both fermented beverages, and they are often promoted for their many health benefits. Although the two beverages are similar in many ways, there are also some important differences between the two. If you obtain kombucha or kefir from noncommercial sources, be sure to inspect the production site for cleanliness and sanitation to avoid negative health effects.
About Kombucha
Kombucha tea is produced by allowing a yeast culture, known as the kombucha mushroom, to steep in a mixture of tea and sugar for about one week. During the fermentation process, a new smaller culture, known as a baby mushroom, is produced. The baby mushroom is often passed on to other people who want to make kombucha at home. Although commercially made kombucha tea can be purchased, most people brew it at home, according to the American Cancer Society 1. Kombucha capsules and extract are also available.
- Kombucha tea is produced by allowing a yeast culture, known as the kombucha mushroom, to steep in a mixture of tea and sugar for about one week.
About Kefir
Non-Dairy Probiotic Drinks
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Unlike kombucha, which combines tea and a yeast culture, kefir is produced by combining any kind of milk with a live culture of kefir grains. According to the National Center for Home Food Preservation at the University of Georgia, kefir production originated as a means to preserve milk before refrigeration was available. Kefir grains and milk are usually allowed to ferment for about 24 hours. The mixture is then poured through a sieve to remove the kefir grains, and it can be consumed either plain or flavored with fruit and sweeteners.
- Unlike kombucha, which combines tea and a yeast culture, kefir is produced by combining any kind of milk with a live culture of kefir grains.
- The mixture is then poured through a sieve to remove the kefir grains, and it can be consumed either plain or flavored with fruit and sweeteners.
Benefits
Kombucha tea contains acids that may help remove toxins from the digestive system and liver, reports registered dietitian Ashley Koff in the Huffington Post. According to the American Cancer Society, kombucha tea is especially popular among the elderly and AIDS patients, since it is said to reduce the effects of aging and improve immunity 1. Kefir is often promoted for its digestive benefits. A study reported in the May 2003 issue of the "Journal of the American Dietetic Association" demonstrated kefir's ability to improve lactose digestion in adults with lactose intolerance 2.
Safety
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Both kombucha and kefir pose safety concerns. Products that are produced in home environments may not be as well-regulated as commercial products, which may cause undesirable bacterial growth. For optimal health benefits, be sure to obtain kefir and kombucha from reputable sources. Excessive consumption of kombucha tea has been linked with lactic acidosis, a potentially serious condition. The National Center for Home Food Preservation advises anyone with lowered immunity to avoid kefir products, due to the possibility of infection from certain bacteria. To reduce the risk of contamination, choose kefir made with pasteurized milk.
- Both kombucha and kefir pose safety concerns.
- The National Center for Home Food Preservation advises anyone with lowered immunity to avoid kefir products, due to the possibility of infection from certain bacteria.
Related Articles
References
- American Cancer Society; Kombucha Tea; October 2010
- "Journal of the American Dietetic Association"; Kefir Improves Lactose Digestion and Tolerance in Adults with Lactose Maldigestion; S.R. Hertzler and S.M. Clancy; May 2003
- The Many Faces of Kefir Fermented Dairy Products: Quality Characteristics, Flavour Chemistry, Nutritional Value, Health Benefits, and Safety
- Kombucha: a novel model system for cooperation and conflict in a complex multi-species microbial ecosystem
- Understanding Kombucha Tea Fermentation: A Review - PubMed
- The Microbiota and Health Promoting Characteristics of the Fermented Beverage Kefir
- Evaluation of physicochemical properties and antioxidant activities of kombucha “Tea Fungus” during extended periods of fermentation
- Health Benefits of Probiotics: A Review
- Fermented Foods as a Dietary Source of Live Organisms
- FoodData Central
- FoodData Central
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- Milk kefir: composition, microbial cultures, biological activities, and related products
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- Milk kefir: composition, microbial cultures, biological activities, and related products
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- Effects of a kefir supplement on symptoms, colonic transit, and bowel satisfaction score in patients with chronic constipation: a pilot study - PubMed
- Beneficial effects of green tea: A literature review
- Green tea consumption and prostate cancer risk in Japanese men: a prospective study - PubMed
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- Hepatoprotective properties of kombucha tea against TBHP-induced oxidative stress via suppression of mitochondria dependent apoptosis - PubMed
- Sugar Sweetened Beverage Consumption Among Adults With Children in the Home
- Frequent Sugar-Sweetened Beverage Consumption and the Onset of Cardiometabolic Diseases: Cause for Concern?
- Association of sugar sweetened beverages consumption with non-alcoholic fatty liver disease: a systematic review and meta-analysis - PubMed
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- Insulin resistance and hyperinsulinaemia in diabetic cardiomyopathy - PubMed
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- Glycemic index, insulinemic index, and satiety index of kefir - PubMed
- Pathophysiology, Evaluation, and Treatment of Bloating
- “No Thanks, Coffee Keeps Me Awake”: Individual Caffeine Sensitivity Depends on ADORA2A Genotype
- Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed
- Pathophysiology, Evaluation, and Management of Chronic Watery Diarrhea - PubMed
- [Chronic diarrhoea: the importance of an accurate medical history] - PubMed
- Low-FODMAP Diet Improves Irritable Bowel Syndrome Symptoms: A Meta-Analysis
- Determination of Ethanol in Kombucha Products: Single-Laboratory Validation, First Action 2016.12 - PubMed
- A case of Kombucha tea toxicity - PubMed
- Alcohol and Pregnancy: CDC's Health Advice and the Legal Rights of Pregnant Women
- Alcohol and breastfeeding - PubMed
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Writer Bio
Nicole Crawford is a NASM-certified personal trainer, doula and pre/post-natal fitness specialist. She is studying to be a nutrition coach and RYT 200 yoga teacher. Nicole contributes regularly at Breaking Muscle and has also written for "Paleo Magazine," The Bump and Fit Bottomed Mamas.