“Which is better, water kefir or kombucha?”
This is a question I’ve heard a number of times. Kelly the Kitchen Kop gave her vote to water kefir in her post “5 Reasons Why Homemade Kefir Soda Pop Is Better Than Kombucha Tea“, but I was looking for a more technical explanation. I have to agree with her that my kids like the flavor of water kefir soda better than kombucha tea, but I generally prefer the kombucha myself, and my husband will drink either, depending on the flavor. Water kefir is quicker than kombucha tea – unless you do a continuous ferment, in which case you can draw off kombucha every day. Her water kefir is more consistent, my kombucha tends to be more consistent. She feels guilty about excess scobys, I have been able to give most of mine away, or I simply compost them. A few I’ve used to treat skin ailments. (DON’T FLUSH YOUR SCOBY!)
So, other than personal preference, what is the real difference between water kefir and kombucha? I did a lot of hunting, and what follows are some of the best explanations I found on the Net. First, kombucha.
Kombucha AKA Kombuchal, Gerbstoffe, Combucha, Kum-Cha, Fungus japonicas, Fungojapon, Indo-Japanese tea fungus, Pichia fermentans, Cembuya orientalis, Combuchu, Tschambucco, Volga spring, Mo-Gu, Champignon de longue vie, Tea Kvas, Teakwass, Kwassan, Kargasok, Kocha kinoko, Tibetian mushroom and more.
From the forums at Wild Fermentation:
The bacterial component of a kombucha culture usually consists of several species, but will almost always contain Gluconacetobacter xylinus, which ferments the alcohols produced by the yeast(s) into acetic acid. This increases the acidity while limiting the alcoholic content of kombucha. G. xylinum is responsible for most or all of the physical structure of a kombucha mother, and has been shown to produce microbial cellulose.
From the Happy Herbalist (which I highly recommend – tons of great information):
The classification of kombucha vinegar according to Traditional Chinese Medicine is Sour, Bitter and Warm, and milder than alcohol which is Hot (alcohol contributes to phlegm and stagnation). TCM uses vinegar (kombucha) to break stagnation and to move the blood and Qi. Thus improving circulation and contributing to the general feeling of well-being.
As a Pro-biotic: Acidic kombucha, pH 2-3.5 aids the Stomach (both in the TCM and western sense) in the breakdown and digestion of food ingested. Beneficial bacteria and yeasts, that comprise the Live K-T or Pressed Extract (as opposed to pasteurized, neutralized, alcoholic or dead kombucha) compete with and help remove (suppress) harmful bacteria, yeast, parasites. … Then due to the synergism of the stomach acids and kombucha (Acid and Alkaline meets Yin and Yang, Herman Aihara ISBN 0-918860-44-x), kombucha transforms into an alkaline forming substance. Now the transformed Alkaline kombucha pH 7+, aids the Spleen (function in TCM), intestines, gall bladder and pancreas (function in western speak) in metabolizing and distributing that digest throughout the body. Thus IMHO, kombucha truly holistically balances and harmonizes the body.
And finally, from the Heal Thyself Forums:
Kombucha also has the effect of increasing detoxification in the liver. This is beneficial, unless pregnant or nursing, or excess mercury stores. You also need your detox pathways to be open first for effective detox.
So, kombucha acts as an immediate digestive tonic, much like apple cider vinegar. It colonizes the guts with friendly bacteria and yeasts. It detoxifies the liver, and generally cleans and rejuvenates the digestive system as a whole.
Now, water kefir:
Water Kefir AKA Japanese Water Crystals, sugary-kefir grain (SKG), Sugary Fungus, Tibicos, Ginger Beer Plant, California Bees, Water Kefir Grains, tibetan mushroom grains, snow lotus, water crystals, tibi, Kephir, Paris, Kephir, kefir fungus, kefir d’aqua, and more.
From Yemoos Nourishing Cultures:
(Water kefir) is loaded with valuable enzymes, easily digestible sugars, beneficial acids, vitamins and minerals. Water kefir is also generally suitable for some diabetics (though personal discretion is advised). It also is a nice option if you are trying to avoid the caffeine present in kombucha, but still seeking a probiotic drink. Water kefir supplies your body with billions of healthy bacteria and yeast strains. Some store-bought probiotic foods or supplements can help, but they are not as potent, and do not contain the beneficial yeasts usually (just bacteria).
Within your body there are already billions of bacteria and yeast. Your internal microflora support proper digestion, synthesis of vitamins and minerals, and your immune system by warding off foreign and harmful bacteria, yeast and viruses. It has thus long been known to promote and aid in digestion and overall health. Some studies show it may be anti-mutagenic and help manage free radicals in the body. Folic acid (and B vitamins) increases as the length of the ferment increases. Some people let the strained kefir sit on the counter or the fridge another day to increase the folic acid and B vitamin content before drinking (this will increase the acidity too).
Kefir may also help reduce blood pressure and cholesterol. As with most things we’ve personally found, food and health is too difficult to reduce to facts and statistics. While kefir is not a magic bullet for health (what is) we believe kefir has a myriad of possible health benefits, and those will be individual for everyone. Some feel it helps them digest better, others get colds and viruses less often, some get more energy, and some people feel nothing much in particular, but enjoy the taste and value of it over store-bought yogurt, kombucha or kefir.
Pat at Heal Thyself includes more information and a word of caution (she leans to the kefir side of the discussion):
Kombucha has Saccharomyces boulardii which displaces and replaces candida albicans in the gut. Candida binds mercury to keep it out of circulation. When you kill off candida in the gut, stored mercury is released back into circulation to redeposit into other organs and the brain.
Kefir does not do this similarly. Some people get GI symptoms if they start kefir too much too fast due to the microbial shift in the gut. Kefir has many beneficial microbials. You only need 1 tablespoon to equate to a whole bottle of probiotics.
So, water kefir is loaded with probiotics that colonize the entire digestive tract, doesn’t contain caffeine (although if you use continuous brewing, caffeine in kombucha can be significantly reduced), may help with free radicals and boost the immune system. It doesn’t produce a significant detox effect.
So what do you find in a typical glass of water kefir or kombucha?
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Water kefir may contain:
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Kombucha may contain:
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Lactobacilli:
Lactobacillus galactose Lb. brevis …Lb. casei subsp. casei Lb. paracasei subsp. paracasei Lb. casei subsp. Ramos Lb. casei subsp. tolerant Lb. coraciiform subsp. torquens Lb. fructose Lb. hilarities Lb. homophobia Lb. plantarum Lb. pseudo plantarum Lb. admonishes |
Streptococci/lactococci:
Streptococcus cremeris
Str. faecalis
Str. lactis
Leuconostoc mesenteroides
Pediococcus damnosus
Yeasts:
Saccharomyces cerevisiae
S. florentinus
S. pretoriensis
Candida valida
C. lambica
Kloeckera apiculata
Hansenula yalbensis
The Happy Herbalist contains links to a number of kombucha studies at: http://www.happyherbalist.com/analysis_of_kombucha.htm
Dom’s Kefir Site has pages of information on both milk and water kefir.
Basically, it seems to me that water kefir acts primarily as a wide spectrum probiotic, whereas kombucha acts as a digestive aid, a probiotic and detoxifier. I think both are valuable, but if I only had to choose one I would probably stick to kombucha. Both of them simply help your body to do what it needs to do – they are not miracle cures. Some sites warn not to use both, but I do and haven’t had any problems. Most sites advise starting with small doses until you body acclimates to the new inhabitants. I think it gets down to individual taste preference, and individual body chemistry. I encourage you to try both if you have the opportunity.
You may also enjoy:
Healthy Homebrew – Kombucha – How to brew kombucha
Flavoring Kombucha and Kombucha Testimonials – Tips for flavoring kombucha and stories about how people I know have been helped by kombucha
Kombucha Q and A and More Flavoring Ideas – More flavoring ideas and all the Q and A from the comments in a more readable format
How to Make Coffee Kombucha – Using coffee instead of tea to brew kombucha
Holiday Kombucha Flavors- Ideas for holiday flavor blends such as pumpkin spice and cranberry collins
Fight Back Friday at Food Renegade and
Fat Tuesday at Real Food Forager.
Great information Laurie.
In Sweden it is common to drink kefir milk, have you ever tried that?
Yes, I ferment both water and milk kefir. I choose water kefir to do the comparison because it is more similar to kombucha, but the health uses should be similar.
Thanks for all this information on both items! I just ran into a Kombucha beverage at my local health food store a couple weeks ago. While that one lacked in the taste department, I'm preparing to explore around. New territory here! Thanks again.
Great post Laurie!
Do tell how have you used Scoby's to treat skin ailments. What type of ailments and how did you apply the scoby?
Waiting on my son to transfer my posts, etc. to site….keep checking each day. Suppose happen this week? Can't wait!
Pam…….all snowed in here.
g&g- There's a huge variation in kombucha flavors depending on the age of the brew and the ingredients used. It's s a lot like wine. Some of mine has tasted much like apple cider vinegar, other batches have been much more mellow. Keep sampling and I'm guessing at some point you may find a flavor you like (or get a scoby and brew to order).
Pamela – I guess I'll have to another post on that one at some point. Last winter, my son got very thick, waxy dandruff. I read up on likely causes (skin bacteria imbalance being one of them). I "scoby'd" his head for about 15 minutes before he took his shower at night. Worked like a charm. He still gets a few flakes now and then, but nothing like he had before. I want to try and make it into a skin cream to try for eczema-type conditions, but am not sure on the base to use. I also tried applying a scoby to my bursitis hip, but that was really messy and didn't seem to have any effect.
Good luck on getting all the posts transferred without mishap. Lots of work! We're not snowed in, but it's REALLY cold.
Thanks for the info, Laurie. I guess I will have to ask what a Scoby is?
Scobied his head did you!!!!! I can imagine that was quite a sight. Last summer when I had lots of excess scoby's I fed them to the 2 pigs since everyone around here that was interested in brewing had gotten scoby's from me and had their own abundance and were getting others themselves to start.
Blog transfer began….will go live once all the quirks are out and some are beyond my comprehension. Son will work on it this weekend.
I did indeed scoby his head.
Any thoughts on a base for scoby cream?
I would suggest coconut oil but it's antibacterial and antifungal, so that sort of defeats the purpose.
Maybe cultured raw cream? Obviously the mixture would need to be made fresh and used right away, but there could be a synergistic effect…
On another note, great post! I would think including both in the diet would be helpful to get a variety of probiotics. I'm enjoying some kombucha now… love it!
HI Laurie,
Your explanation was wonderful! I am going to use your post in a class I am teaching!
Thanks
Jane Casey
Amy – most of my salve recipes use beeswax, but of course that requires heating. Alas, no raw cream available. I ground up some scoby in oil, but it's really messy.
Jane – thanks! Glad you found it useful. There's a TON of info out there, but I hadn't seen a one to one comparison elsewhere. Where do you teach?
Great post! I really enjoyed your comparison. I think in the end, it comes down to individual taste and needs. I too prefer the longer brewing cycle and the endless variety of flavors that I create. So much fun!!
Hannah – nice of you to stop by. Did you know that yours was one of the first kombucha blogs I visited? I just bottled a couple of batches of kombucha yesterday. I'm trying out a new flavor – prune.
Just in one bottle.
Thanks for the comparison! I have kefir at the moment… I have a question about kefir though- if you remove the kefir grains, are you still ingesting bacteria and yeast?
Veronica
Veronica – yes. The bacteria and yeast permeate the liquid. I know for sure that kombucha left in a warm space will spontaneously grow a new scoby (I've seen it). Not sure where baby kefir grains come from initially, but I do know that my kefir without grains is very much alive. I have ended up with a fountain effect while opening bottles that built up too much carbon dioxide from the live brew inside.
I am late to this dance, but have you tried coconut oil (solid at room temperature) as a base for the skin cream?
Thank you for this comparison. I am soon to be making water kefir but have been making milk kefir from raw Jersey milk for quite some time, now. I have also been using commercial kombucha in combination with it. I am looking forward to brewing my own kombucha, but haven't made the leap yet.
Greg – I considered coconut oil (and tried a mix with some coconut oil in it), but CO has natural antibacterial properties. I ended up with fur growing so I had to toss the salve. (I think I started with scoby, coconut oil, olive oil and almond oil.)
I wish I had access to raw Jersey milk! It seems crazy to live in the dairy state and not be able to buy raw milk. Kombucha is really easy to do. I'm sure you'll have no trouble once you get a scoby and tackle it.
Great article. I've just bought some water crystals and am trying to learn all I can. I've been prescribed powerful probiotics but this looks much more affordable and helpful. Thank you very much.
Thank you, Trish. Be patient with your body and give it time to heal, and I hope you'll experience some positive changes. I firmly believe that consuming live culture foods has improved my health. I don't go a day without them any more.
Hi there Laurie,
Thank you so much for your in depth information, I just got Water Kefir grains last week and I am currently making my third Apple Kefir, made from 2 liters of unfiltered coldpressed applejuice, 2 tablespoons of Organic sugar and 2 tablespoons of Kefir grains, they love applejuice! Ordered Kombucha Yesterday, and was wondering if it is at good idea to drink both or is it too much for my body at the same time. I also eat a lot of Rawfood (that is 50% raw and 50% vegetarian!) and make green juices, and am thinking of blending Apple Kefir or Kombucha Tea with a green juice. Love waves from Isabella Sofia, Denmark. sofiasheaven.blogspot.com
You should be okay drinking both, as long as you don't do too much – maybe no more than 120 ml kombucha per day, and a similar amount of kefir. Each person's body is different, and I don't have experience being on a raw food diet, so I'm not sure how your internal flora and fauna will react. Start slow and pay attention to how your body feels. The apple kefir sounds delicious!
I know you posted this a long, long time ago, but I couldn't help adding my two cents. The Happy Herbalist website you recommended cautions against pregnant or nursing mothers and kids under age 4 drinking kombucha! That made my decision easy.
Thanks for putting all the information together to make the decision-making easy for the rest of us!
Danielle – thanks for pointing this out. I love my kombucha, but it's not for everyone.
Thanks for this informative comparison Laurie. Your blog is full of so much helpful information. I sure appreciate it.
You're very welcome, Heidi, and thank you for your kind words.
Thank you for this information! I have been wondering if Kefir was better or different from Kombucha. Mainly one appealing to those that prefer fruit juice versus tea. Your information was very helpful. I noticed that Candida valida is listed under the Kefir section under the What Do You Find in a Typical Glass of water Kefir/Kombucha? I thought Candida was bad for our body? Unfortunately I have taken antibiotics many times and have symptoms of Candida. I've been following a anti-candida diet with very good results. At this stage of the diet I was told that I could probably consume Kefir because the sugar is greatly reduced in the final product. So far I haven't had any problems or change in the improvements with the Candida symptoms. However, after seeing it listed here I am a bit concerned. Is all Candida the same or is C. valida different from the one that normally causes problems?
From curezone.com (http://curezone.com/forums/fm.asp?i=1792973):
The strain that causes us all the problems is Candida albicans…the strain in Water Kefir is Candida valida.
Food matters (http://www.foodmatters.tv/_webapp_348606/How_to_Overcome_Candida_Naturally) suggests some cause for concern with teh consumption of yogurt or kefir: Usually yogurt or kefir would be good sources of probiotics, however many Candida sufferers are intolerant of their lactose (sugar) content. They are not recommended as a good source of probiotic therapy but good quality yogurt free of sugar or Kefir made with raw milk would be ideal to include in the diet once Candida is again in balance.
The Food Matters article has a lot of good information on treating candida overgrowth naturally.
Thanks again! Your information is very helpful. I make my own yogurt without fruit or sweeteners. I am lactose intolerant but the yogurt has not caused any problems. I use a long fermentation time (of 24 hours or longer) for the production of yogurt. I find that this long fermentation provides the ability for the milk sugar, lactose to be optimally degraded/broken down. I do the same for water kefir if using juice for flavor during the second fermentation. The longer fermentation produces a less sweet taste. For Kefir I find it to be more like Kombucha. However for my family I have to use a shorter fermentation for the sweetness that they prefer. I have had a very significant improvement in my health since adding homemade yogurt and kifer to my diet. For me the key was making it myself. I did not experience any change when I used the store products. This along with addressing diet changes for leaky gut and food allergies has got me back on the path of healing. Each of us is unique and I believe that there is no one diet that can suit every person’s health needs. No one size fits all. That is one of the reasons I am grateful for sites such as this one. I have learned so much valuable information that I would have never been aware of without the help of people like Laurie and others sharing what they have learned. Thank you again!
I think that introducing friendly microflora and microfauna is a good idea for most people, as our SAd is sadly lacking in probiotic foods.
I'm glad that you're finding options that work for you!
This is really interesting. Thanks for posting it. It seems there is a lot of anecdotal info about these fermented beverages. By the way, there is a yahoo group called original-kombucha. They talk about all kinds of kombucha uses. To make a scoby cream, you can just stick a scoby and some kombucha in a blender and whip. Some people leave kombucha in narrow glasses so that a small scoby forms for band-aid uses. Some people eat them.
So many Facebook pages, so little time.
I have tried the kombucha bandage – I just cut a larger SCOBY to size. I haven't tried the cream, but I have eaten small SCOBYs. They remind me of oysters.
Thanks for linking your great post to FAT TUESDAY. This was very interesting! Hope to see you next week!
Be sure to visit RealFoodForager.com on Sunday for Sunday Snippets – your post from Fat Tuesday may be featured there!
http://realfoodforager.com/2011/11/fat-tuesday-november-15-2011/
This was a very informative post. I have recently begun drinking water kefir and have wonder about the differences between it and kombucha. This has helped a lot. Thank you.
Thank you, Pam, for taking time share your thoughts. My boys prefer kefir and I prefer kombucha, so we keep both in the house.
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My father loves this sort of stuff. I’d really like a book that i could get him for christmas associated to this topic.
Donna at Cultured Food Life just came out with a book recently that you can find on her site, http://culturedfoodlife.com/
The book is called “Cultured Food Life: Learn to make probiotic foods in your home”. I haven’t read it yet, but she’s wonderfully creative on her site, so I expect that it’s very good.
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Is Kombucha actually alkaline-forming? We know that lemons are alkaline forming but has anyone ever tested to confirm that Kombucha is too? I hope so but do you know if this is hearsay or based on study?
I can’t fine conclusive data proving that it is acid forming, but I find many sites say that it is acid forming, including this one – http://happyherbalist.com/alkaline_acid_balance.htm
They seem to be very fact oriented and not prone to hyperbole.