Is kombucha safe during pregnancy?

What health bodies say

• NHS: "It's recommended that if you're pregnant or planning to become pregnant you should not drink alcohol." The page summary adds that the safest thing to do if you are pregnant, breastfeeding or trying for a baby is to avoid alcohol. [1]
• CDC (1995): the potential health risks of kombucha "are unknown for those with preexisting health problems or those who drink excessive quantities of the tea". [2]
• MotherToBaby (2020): "unpasteurized products are not recommended in pregnancy due to an increased chance of foodborne bacteria such as listeria and salmonella", and "Homemade fermented foods carry an even greater risk of growing foodborne bacteria". [3]

Why is kombucha a concern in pregnancy?

1. Alcohol. Kombucha is fermented, and a study of nine commercial products found ethanol in eight, ranging from 0% to 1.29%. [4] TTB warns that its rules can apply even to kombucha below 0.5% when bottled if the alcohol content increases afterwards. [5] See does kombucha have alcohol.
2. Caffeine. US data list 11 mg of caffeine per 100 g, about 41 mg in a 12 fl oz bottle. [6] See does kombucha have caffeine.
3. Live cultures, unpasteurised drinks and home brewing. Kombucha is made with a culture of yeasts and bacteria, and TTB notes that fermentation may continue in the bottle after it leaves the producer. [7] Many kombuchas are sold unpasteurised, and MotherToBaby notes that "Another concern about drinking kombucha in pregnancy is the possibility of bacterial contamination." [3] The CDC also says not to brew it in ceramic or lead crystal containers. [2]
4. Little research. A 2019 systematic review found very little research on kombucha in humans at all. [8]

How does the caffeine in kombucha compare with pregnancy guidance?

The NHS says that in pregnancy "you should not have more than 200mg of caffeine a day", and lists coffee, tea, cola and energy drinks among the sources. [9] MotherToBaby notes that the caffeine content of kombucha varies with the tea used to brew it and "may fall somewhere in the 15-130 mg range", and suggests counting all sources, including coffee, tea, soft drinks and chocolate. [3] The US data above give about 41 mg in a 12 fl oz bottle. [6]

How do I read a kombucha label when pregnant?

• Pasteurised or not. Look for the word "pasteurised"; MotherToBaby advises against unpasteurised products in pregnancy. [3]
• Alcohol. A figure under 0.5% is not a guarantee, as alcohol can rise after bottling. [5]
• Caffeine. Kombucha is made from tea, so it contains some caffeine; US data list 11 mg per 100 g. [6]
• Homemade. There is no label at all, and homemade fermented foods carry a greater risk of bacterial growth. [3]

What can I drink instead?

Ask your midwife or doctor what suits you. If you choose to avoid kombucha, alcohol-free drinks without caffeine are the simplest swap; check labels, as some "alcohol-free" products may contain traces. General information about kombucha is in what kombucha is and how much kombucha to drink a day.

Related answers: does kombucha have alcohol · does kombucha have caffeine

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We don't give health advice. For questions about your health, talk to a doctor or pharmacist.