Kombucha is a fizzy, fermented beverage that provides many potential health benefits.

It’s also one of my favorite drinks because it’s delicious, refreshing, and easy to make at home.

Plus, it’s packed with gut-healthy probiotics, which may lead you to wonder whether this beverage affects regularity and digestion.

While kombucha is unlikely to act as a laxative on its own, it may have several other digestive effects that support bowel regularity.

This article examines kombucha’s digestive effects to determine whether it helps you poop.

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Like other fermented foods, kombucha is loaded withprobiotics, a type of beneficial bacteria found in your gut.

Probiotics are associated with a long list of impressive benefits, especially when it comes to digestive health. In fact, studies show that they mayreduce inflammationin your gut, alleviate diarrhea, and enhance nutrient absorption ( 1 , 2 , 3 ).

What’s more, one review found that probiotic supplements significantly reduced symptoms of irritable bowel syndrome (IBS), a condition whose symptoms include constipation, diarrhea, stomach pain, and bloating ( 4 ).

请记住,这些研究are focused on the effects of probiotic supplements rather than probiotic-rich foods like kombucha.

Additionally, because the probiotic content of kombucha varies widely, it’s unclear how much kombucha you would need to drink to achieve similar results.

summary

Kombucha is a good source of probiotics, which are beneficial bacteria that support several aspects of gut health.

Although no research has directly examined kombucha and constipation, some studies have found that increasing your intake of probiotics eases the condition.

One review concluded that probioticsdecreased constipationby 10–40% in older adults, compared with a placebo treatment ( 5 ).

Another review showed that probiotics increased stool frequency, improved stool consistency, and sped the movement of food through the digestive tract ( 6 ).

Other research has observed similar results ( 7 , 8 ).

Keep in mind that the effects of probiotics on constipation may varydepending on the strain( 9 ).

Furthermore, additional research on the effects of kombucha specifically is still needed.

summary

Studies posit that increasing your intake of probiotics may improve stool frequency and consistency to prevent constipation, though research on kombucha itself is still needed.

Staying hydrated is crucial for several aspects of your health, including digestion.

事实上,constipa的脱水是一种常见的原因tion. That’s because fluid ensures that food and stools are able to pass through the digestive tract efficiently. Fluid also improves stool consistency, making it easier to pass ( 10 ).

Drinking plenty of fluids, such as kombucha, is a great way tostay hydratedto prevent constipation.

Although fluid needs vary depending on your age, sex, size, and health status, the U.S. National Academy of Medicine recommends that most adult men and women drink at least 125 and 91 ounces (3.7 and 2.7 liters), respectively,per day( 11 ).

While you shouldn’t depend entirely on kombucha to meet your fluid needs, it can certainly help keep enough fluids in your body to support regularity.

summary

Kombucha can help you stay hydrated, which may help prevent constipation and promote regularity.

Kombuchais a potentially good source of probiotics, which can promote gut health and prevent constipation.

It can also help keep you hydrated, which is important for improving stool consistency and promoting regularity.

However, note that varieties with added juice or flavoring ingredients can contribute to varying nutrient and calorie contents. Plus, kombucha may contain varying amounts of alcohol, so those requiring alcohol-free beverages should read the label carefully.

In the end, whether kombuchahelps you pooplikely depends on several factors, including your hydration, health status, and current diet.