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Kombucha is a fermented tea that contains live microbes and some alcohol. In the U.S., non-alcoholic beverages are supposed to stay below 0.5% ABV, but kombucha’s alcohol level can vary and sometimes exceed 0.5% during or after distribution, especially if not kept cold. Because there is no known safe amount of alcohol in pregnancy, and because some kombucha is unpasteurized (raising food-safety concerns), many experts advise avoiding kombucha during pregnancy.

Is kombucha safe to drink while pregnant?

There are a few reasons why kombucha is risky for pregnant people:

  • Alcohol: Major health authorities state there is no known safe amount of alcohol in pregnancy. Some kombucha can rise above 0.5% ABV, and labeling may not reliably reflect alcohol at the point of consumption.
  • Unpasteurized products and contamination: Pregnancy increases the risk of severe illness from listeria and other pathogens. That’s why health pros recommend steering clear of unpasteurized foods and beverages. Some kombucha is unpasteurized, and home-brewed kombucha brings extra contamination and fermentation risks.
  • Caffeine: Kombucha is tea-based and contains caffeine. While you don’t need to cut caffeine altogether during pregnancy, ACOG recommends limiting total caffeine to <200 mg/day in pregnancy, which is another reason you wouldn’t want to slurp down kombucha with abandon. (Caffeine content varies by brand/brew, so check the label!)
  • Tummy trouble: Fermented beverages can cause bloating or nausea for some people. So anyone who is riding the rollercoaster of pregnancy morning sickness and gas may not want to roll the dice with new potentially gut-wrenching foods.

Benefits of Kombucha (When Not Pregnant)

Kombucha is marketed for probiotics, B-vitamins, and antioxidants, but robust, pregnancy-data on its benefits are in short supply. A better bet? Pasteurized “probiotic-style” alternatives, like yogurt or kefir. Don’t hesitate to chat with your provider about doctor-approved probiotic supplements if needed.

How to Safely Approach Kombucha While Pregnant

  • Safest choice: Avoid kombucha during pregnancy due to alcohol and potential unpasteurized status. If you’ve got a real hankering for kombucha, talk with your clinician first!
  • Absolutely avoid: Homemade kombucha—there are lots more unknowns here, from alcohol content to potential contamination.
  • Watch “functional” add-ins: To be extra cautious, skip kombucha with adaptogens like ashwagandha during pregnancy or Asian ginseng, which may be unsafe.
  • Try these alternatives: Pasteurized yogurt/kefir, pasteurized fermented foods, or clinician-approved probiotic supplements. Craving a fizzy bev? Try seltzer with fruit (or one of these tasty pregnancy-approved mocktails!)

Bottom Line

Because kombucha contains some alcohol and may not be pasteurized, it’s probably a good idea to hold off drinking it until after your baby arrives. But if you have questions about what foods to avoid in pregnancy, don’t hesitate to speak with your physician!

More on Eating and Drinking During Pregnancy:

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REFERENCES

  • Pennsylvania Department of Agriculture: Guidelines for Brewing and Bottling Kombucha
  • Alcohol and Tobacco Tax and Trade Bureau: Kombucha and Beverage Alcohol Regulations
  • U.S. Food and Drug Administration: What You Need to Know About Preventing Listeria Infections
  • American College of Obstetricians and Gynecologists: Moderate Caffeine Consumption During Pregnancy
  • Centers for Disease Control and Prevention: Food Safety for Pregnant Women
  • National Institutes of Health Office of Dietary Supplements: Ashwagandha Fact Sheet for Health Professionals
  • National Center for Complementary and Integrative Health: What You Need to Know About Asian Ginseng

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Disclaimer: The information on our site is NOT medical advice for any specific person or condition. It is only meant as general information. If you have any medical questions and concerns about your child or yourself, please contact your health provider.