Experts Warn to Avoid This Kombucha Mistake During Dry January
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Even if you’re generally good about keeping your alcohol consumption in check, the holiday season is the time of year when you may be filling your glass more than usual. Between all the holiday parties, family get-togethers and festive traditions, there are plenty of reasons to cheers. But by the time January hits, it feels good to get healthy habits back on track, and for many people, that means refraining from alcohol for the month.
There are plenty of great reasons for participating in Dry January and skipping alcohol for the month. Soon after committing, you’ll likely notice your mood, sleep and energy levels all improving. But the key to making it a reality is having a replacement on hand. Kombucha is a natural alcohol replacement used during Dry January, and it’s easy to see why. Its slightly acidic taste is similar to wine, and it feels more special than popping open a can of soda. And unlike alcohol (and soda for that matter), kombucha is steeped with health benefits, including supporting gut health and immunity.
But if you plan on making kombucha your Dry January MVP, there are a few guidelines dietitians say are important to keep in mind. Otherwise, you won’t be reaping as many health benefits as you would be otherwise.
Does kombucha count for Dry January?
It’s important to know that kombucha does contain a small amount of alcohol, which is a byproduct of the fermentation process. The longer kombucha is fermented, the higher its alcohol content will be. Does this mean kombucha should actually be off-limits for Dry January? After all, the whole point of doing it is to avoid alcohol.
“Kombucha is absolutely an acceptable drink to have during Dry January. Although the process of fermentation can produce alcohol, the content of store-bought kombucha is less than.5% ABV, which considers it to be non-alcoholic, says Kindred Nutrition owner Amy Goldsmith, R.D.N., L.D.N. Registered dietitian Maggie Michalczyk, R.D., agrees, saying, “Many kombuchas do contain very small amounts of alcohol — most are under 0.5%. Because the amount is so small, I would say they are acceptable to have during Dry January.”
If you plan on brewing your own homemade kombucha, Goldsmith says that the alcohol percentage may end up being greater than.5%. Remember: The longer you ferment it, the greater the alcohol content will be.
Benefits of drinking kombucha during Dry January
If you do replace alcoholic beverages with kombucha for a month, you can expect your health to benefit in several different ways. Goldsmith says that due to the probiotics in kombucha, drinking it is a great way to support your gut health. Considering that an estimated 70% to 80% of immune cells are located in the gut, supporting the gut by drinking kombucha means you’re directly benefiting your immune system. “January is a perfect time to integrate kombucha due to the cold and flu season,” Goldsmith says.
Lisa Moskovitz, R.D., CEO of NY Nutrition Group and author of The Core 3 Healthy Eating Plan, says that replacing alcohol with kombucha is also good for your brain. “Swapping alcohol for kombucha can promote better energy, mood, concentration, focus and overall well-being,” she says. Scientific research backs this up. While alcohol consumption is linked to higher rates of depression and trouble concentrating, probiotics (which kombucha has in abundance) is linked to better mental health and cognitive function.
Michalczyk says that another benefit of replacing alcohol with kombucha is that it's more hydrating. “Alcohol is very dehydrating whereas kombucha is hydrating and counts toward our hydration needs for the day. Staying hydrated is so important for our energy levels, skin and more,” she says.
When drinking kombucha during Dry January can backfire
While there are many benefits to replacing alcohol with kombucha, all three dietitians say that there is such a thing as drinking too much kombucha. “Like with most foods and beverages, portions and drinking in moderation matter,” Mostovitz says. She points out that sugar is essential for the kombucha fermentation process, so drinking too much kombucha can mean consuming more sugar than is recommended.
Mostovitz points to the American Heart Association’s recommendation of capping sugar at 25 to 30 grams per day. She says that the average bottle of kombucha has between 10 and 15 grams of added sugar per bottle — roughly half of what’s recommended keeping sugar under for the entire day — so she recommends capping kombucha consumption at between 8 and 10 ounces a day.
Michalczyk similarly recommends capping kombucha drinking at a serving a day, a few times a week, due to its sugar content. “The sugar from drinking multiple bottles of kombucha a day can definitely add up, so that is not a cadence I would recommend,” she says.
All three dietitians say that the combination of the sugar and carbonation in kombucha mean that drinking too much of it can cause bloating, gas and potentially other unpleasant gastric symptoms like diarrhea or constipation. If you are experiencing any of these symptoms, it could be a sign that you’re drinking too much kombucha.
There’s also one time of day when all three dietitians say that you may want to avoid drinking kombucha: in the evening. “Since it is made from black, green or white tea, kombucha can produce one to two milligrams of caffeine per ounce,” Goldsmith explains. Especially if one of the reasons why you’re ditching alcohol this January is to sleep better, you don’t want the beverage you’re replacing it with to keep you up, so this is important to know.
Goldsmith says that while the caffeine content in kombucha is less than coffee or tea, it’s certainly still there, so if you’re sensitive to caffeine, it’s best to avoid drinking it in the evening. However, if caffeine doesn’t affect you too much, you may be able to drink it in the evening and sleep just fine; caffeine tolerance varies from person to person.
The bottom line
In general, kombucha is a great alcohol replacement to use during Dry January. But, as with most things in life, moderation is still key. “Think of it as more of a fun additional drink to have when the mood strikes versus something you would drink all day,” Michalczyk says. In that way, it’s truly being used as an alcohol replacement, which is exactly how it’s meant to be used.
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