Fermented drinks like kombucha and kefir have become staples for health-conscious consumers.
Both promise better gut health, but which one is actually better for you?
Here's a highlight of their differences and similarities, so you can make the right choice.
Kombucha is made from tea
Kombucha is a fermented drink made from tea, typically black, green, or oolong.
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While the tea type doesn’t affect fermentation much, it can boost antioxidant content, especially green tea, which is rich in polyphenols.
Kefir is fermented milk
Kefir is similar to yogurt but contains yeast, which plays a key role in fermentation.
This gives kefir a tangy, slightly fizzy flavor. It’s most commonly made from cow’s milk.
Both drinks are full of probiotics
Kombucha and kefir contain live cultures, also called probiotics, that can increase the diversity of good bacteria in your gut and support digestion.
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Kombucha is lower in calories
A 12-ounce serving of kombucha contains about 59 calories, making it a lighter option compared to kefir, which has more than double the calories per cup.
Kefir is nutrient-rich
Kefir is high in protein (8.76 g per cup), calcium (303 mg), vitamin D, and B12.
It’s an ideal drink for those who want to strengthen their bones, immune system, and nerve function.
Kombucha is dairy-free
If you're lactose intolerant or avoid dairy for other reasons, kombucha is a great alternative. It’s 100 % plant-based and fits perfectly into vegan diets.
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Kefir often contains more sugars
While both drinks may have added sugars, kefir typically has a higher natural sugar content.
One cup contains around 16.9 grams of sugar, so it's important to read labels carefully.
Kombucha delivers an antioxidant boost
Especially when made with green tea, kombucha offers a strong dose of antioxidants. These compounds help fight inflammation and oxidative stress in the body.
Kefir supports bone and nerve health
Thanks to its levels of calcium, vitamin D, and B12, kefir helps support bone density and healthy nerve function.
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The choice depends on your needs
There’s no clear winner, it all depends on what you're looking for.
Want to avoid dairy and sugar? Choose kombucha. Need more protein and nutrients? Kefir might be your best bet.
This article is based on information from Real Simple.
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