FODMAP/SIBO Rating
Serving Size Consideration: One standard serving of kombucha
Safe Serving Size: Small amounts of kombucha can be tolerated
Active Compounds: Fructans, GOS (Galacto-oligosaccharides), and naturally occurring sugars from fermentation
Digestive Impact
Why it's problematic: May be problematic for some individuals due to fermentation compounds and residual sugars
Specific symptoms: Bloating, gas, digestive discomfort, possible acid reflux
Typical reaction time frame: Usually within 30 minutes to 2 hours after consumption
Individual variation: Tolerance varies significantly based on individual gut microbiome and fermentation sensitivity
Longer fermentation time increases FODMAP content
Cold storage slows continued fermentation
Avoid combining with:
- honey
- apple
- mango
- agave nectar
- corn syrup
Safe complementary foods: Can be safely consumed with protein-rich foods or low-FODMAP fruits
- Start with 30ml (1 oz) serving size
- Wait 48 hours to assess tolerance
- If well-tolerated, increase by 30ml every 3-4 days
- Maximum recommended serving is 240ml per sitting
Signs of success: No digestive discomfort within 24 hours of consumption
Common products containing garlic:
- flavored kombuchas
- health tonics
- probiotic drinks
- fermented cocktails
Alternative names: tea mushroom, Manchurian mushroom, tea kvass, fermented tea
Factors affecting tolerance:
- Individual gut microbiome composition
- Overall digestive health
- Fermentation duration of the product
- Sugar content in original brew
- Personal sensitivity to fermented foods
Tip: Start with small amounts and monitor your body's response before increasing portion size