1. What is kombucha

kombucha is a fermented beverage made from tea (green, black, or both), water, sugar, and a symbiotic culture of bacteria and yeast called SCOBY. During fermentation, the SCOBY consumes a good portion of the sugar and produces organic acids, polyphenols, natural carbon dioxide (the fizz), and minimal traces of alcohol.

The result is a slightly acidic, naturally carbonated drink, with natural probiotics and a very low residual sugar profile if the fermentation is long and well-executed. In the case of Mūn Kombucha they contain between 0.09 g and 1.80 g of sugar per 100 ml, depending on the variety, compared to 10 g/100 ml for a classic sugary soft drink.

kombucha is not a soft drink. Nor is it a medicine. It is a live fermented food, in the same category as sauerkraut, kefir, or kimchi, but in a liquid and refreshing format.

2. Origin and history

kombucha has over 2,000 years of documented history. Tradition places its origin in China (Qin dynasty, 3rd century BC), where it was known as "the tea of immortality". From there, it expanded to Japan, Russia (where it became popular as a homemade drink under the name чайный гриб, "tea mushroom"), Eastern Europe, and from the 90s, it globalised as part of the "real food" and ferments movement.

In Spain, kombucha was popular in the 60s. Subsequently, from 2014-2015, it resurged strongly. Mūn Kombucha was founded in 2015 and became a pioneer in crafting long-fermented, organic, and unpasteurised kombucha, packaged in glass and later in BPA-free cans, commercially in Southern Europe.

More about the origin: the complete history of kombucha →

3. How kombucha is made

Few ingredients. A lot of chemistry.

Base ingredients

• Green, black, or mixed tea. Provides polyphenols (catechins, theaflavins), nitrogen for the SCOBY, and the aromatic base.
• Quality filtered water.
• Sugar (cane, panela, or white). It is the "fuel" that the SCOBY consumes during fermentation to carry it out. Without initial sugar, there is no kombucha.
• SCOBY + some kombucha from previous fermentation (starter).

The process

1. Infusion. Hot tea is prepared with dissolved sugar. It is left to cool.
2. Inoculation. The SCOBY and starter are added to the cold tea base in a glass container.
3. First fermentation. At room temperature (18–28 ºC), the mixture is kept covered with breathable cloth for 2 to 4 weeks. During this time, sugar decreases, organic acids increase, and polyphenols transform.
4. Bottling and second fermentation. It is filtered, the flavouring (ginger, hibiscus, elderflower, etc.) is added, and it is hermetically bottled. In 2-7 days, natural carbon dioxide generates the characteristic fizz.
5. Cold storage. To stop fermentation and keep probiotics alive. Refrigeration is only necessary if there is an excess of sugar to prevent re-fermentation. 

To make it at home: how to make kombucha at home.

More about fermentation: what is second fermentation.

4. The SCOBY: the heart of kombucha

SCOBY stands for Symbiotic Culture Of Bacteria and Yeast: a symbiotic colony of bacteria and yeasts that coexist in a cellulose matrix resembling a "gelatinous disc" that floats in the tea.

The bacteria (mainly Acetobacter and Gluconacetobacter) produce the organic acids (acetic, gluconic, glucuronic) that give kombucha its acidity. The yeasts (mainly Brettanomyces and Saccharomyces) consume the sugar and generate carbon dioxide and traces of alcohol.

It is one of the most stable and ancient symbiotic relationships known in food. Well cared for, a SCOBY can live for years, generating new "daughter layers" that can be separated and passed on to other fermenters.

More about the SCOBY: what is kombucha SCOBY.

5. Fermentation: what really happens inside

Fermentation is the key that separates good kombucha from a disguised sugary soft drink. The longer and better cared for, the better the final profile.

During the process:

• Sugar drops drastically (in a Mūn Premium kombucha, from ~70 g/L initial to less than 1 g/100 ml residual).
• Organic acids increase (acetic, lactic, gluconic, glucuronic).
• Modified polyphenols with higher bioavailability are generated.
• The culture of bacteria and yeasts multiplies, generating live probiotics.
• Natural CO₂ (the fizz) is released.
• Minimal traces of alcohol are formed (less than 1.2% in unpasteurised kombucha and within regulations).

Short-fermented or pasteurised kombucha loses much of these effects: probiotics die with heat, acids are neutralised, the profile is simplified. That's why Mūn cares so much about fermentation time and respect for live probiotics.

More about the process: all about fermentation.

6. Science-backed benefits

kombucha is not a panacea. It does not cure diseases or replace a balanced diet or medical treatment. However, it does provide several effects backed by scientific literature:

Gut microbiota support

The live probiotics in kombucha (mainly strains of Lactobacillus, Acetobacter, and beneficial yeasts) contribute to gut microbiota diversity. A diverse microbiota has been associated with better digestion, a more balanced immune system, and a more stable gut-brain axis.

Polyphenols and antioxidant effect

The base tea provides catechins and other polyphenols that transform and become bioavailable during fermentation. They have a proven antioxidant effect in the laboratory.

Organic acids and possible liver support

Glucuronic acid, present in long-fermented kombuchas, has been associated with liver detoxification processes (although human evidence is still limited).

Soft drink alternative

Due to its low sugar profile (especially in Mūn's Premium varieties) and its natural fizz, kombucha is a real alternative to soft drinks, beers, or cocktails when seeking something refreshing without the consequences.

More detail: benefits of drinking kombucha · prebiotics and probiotics.

7. Does kombucha contain alcohol?

Yes, a very small amount. Like all fermented products, kombucha contains residual alcohol from yeasts. European regulations allow up to 1.2% to be labelled "non-alcoholic beverage", and well-made commercial kombucha is within that limit (typically 0.4% – 1%).

This means it can be safely consumed at celebrations, after-dinner, or as an aperitif, with no appreciable risk of intoxication. However, it should be moderated in:

• Pregnancy and breastfeeding
• People in recovery from alcohol dependence
• Medication incompatible with ethanol
• Minors

More here: does kombucha contain alcohol?

8. Does kombucha contain sugar?

Yes, but much less than many people believe. The common trap: when someone reads "kombucha = tea fermented with sugar", they think it's like a soft drink. It's not. Sugar is added at the BEGINNING as fuel for the SCOBY. During fermentation, that sugar is consumed.

What matters is the final residual sugar, not the initial. In Mūn Kombucha Premium, the values are:

Mūn Variety	Sugar (g / 100 ml)
HIBISCUS Premium	0.09 (European record)
GREEN, VERBENA, FLOWERS	0.50
GINGER	0.60
ISOTONIC	0.61
FRUTOS ROJOS	0.90
NATURAL	1.80
Cola-type sugary soft drink	10.6
100% Apple juice	10.0

More at: sugar-free kombucha?

9. Does kombucha contain caffeine?

A small amount, yes. As it is made from tea (green or black), it contains natural caffeine in a lower concentration than a freshly brewed cup of tea, because part of the caffeine is metabolised during fermentation.

A 250 ml bottle of Mūn kombucha provides approximately 10-25 mg of caffeine, compared to 70-100 mg in an espresso coffee or 30-60 mg in a hot tea.

If you are sensitive to caffeine: avoid kombucha in the 2 hours before sleep. 

More here: does kombucha contain caffeine?

10. Does kombucha contain fizz?

Yes, and the fizz is completely natural: carbon dioxide produced by yeasts during the second fermentation. It is not added carbon dioxide like in an industrial soft drink.

The intensity of the fizz depends on the duration of the second fermentation, the temperature, and the amount of residual sugar available. A well-made kombucha has a fine, persistent, and pleasant fizz.

More: does kombucha contain fizz?

11. Contraindications

kombucha is safe for most healthy adults, but there are situations where caution is advised or it should be avoided:

• Pregnancy and breastfeeding. Due to the residual alcohol content and live (unpasteurised) fermentation.
• Severe immunosuppression (oncology patients on chemo, transplant recipients, advanced HIV). Live probiotics can be a risk.
• Significant gastric sensitivity (active ulcers, severe reflux). Acidity can cause discomfort.
• Treatments with disulfiram or other medications incompatible with ethanol.
• Young children. Due to residual alcohol and mild caffeine.

In general, starting with small doses (100 ml/day) and gradually increasing is the most sensible approach. If in doubt, consult your doctor.

Complete list: kombucha contraindications · kombucha during pregnancy and breastfeeding.

12. How and when to drink it

kombucha is versatile: you can integrate it into very different times of the day with somewhat different effects:

• On an empty stomach: to enhance the probiotic effect when the digestive system is empty.
• After training: rehydration + mild electrolytes (especially Mūn Isotonic).
• Mid-morning, instead of coffee: mild caffeine from tea + probiotics.
• Before eating: acidity can help prepare the stomach.
• With food: replaces soft drinks or beer, with a variety that pairs with the dish.
• After a heavy meal: organic acids and probiotics to support digestion.
• With a hangover: probiotics + hydration + electrolytes. More at kombucha for hangovers.
• Mid-afternoon: alternative to a soft drink or late coffee.
• For cooking: replaces white wine in vinaigrettes, risottos, fish marinades.

Complete guide: how and when to drink kombucha.

13. How much kombucha to drink daily?

There is no universal "correct dose", but the most sensible guidelines are:

• If you're starting: 100 ml/day for 1-2 weeks. Observe your response.
• If you tolerate it well: 250-500 ml/day is a reasonable daily dose.
• Maximum recommended: 750 ml-1 L/day. More does not provide additional benefit and unnecessarily increases caloric intake and residual alcohol.

For demanding athletes, the Mūn Isotonic can be up to 2 post-workout cans (660 ml) without issues.

More here: how much kombucha can I drink daily.

14. Mūn Flavours and varieties

Mūn crafts 15 varieties grouped into 4 families according to their philosophy and use:

Premium · flagship range (expert palate) · WKA 2025 Gold Medal (Best Bottle Range)

• Hibiscus · hibiscus + pomegranate · 0.09 g sugar/100 ml
• Green · matcha tea + basil · 0.50 g · World Kombucha Awards (WKA) 2024 Gold Medal
• Verbena · cucumber + lemon verbena · 0.50 g
• Flowers · elderflower + grape · 0.50 g
• Ginger · ginger + apple · 0.60 g
• Natural · green tea only · 1.80 g

Casual (everyday varieties)

• Original · 1.80 g
• Frutos Rojos · 0.90 g
• Cúrcuma Naranja · 1.30 g
• Jengibre Limón · 0.60 g
• Menta-Melocotón ·0.50 g

Functional

• Isotonic · sea water  · WKA 2023 Gold Medal · 0.61 g
• Gut Morning · coffee + ginger · WKA 2024 Silver Medal · 1.80 g

NoLo (No-Low alcohol cocktails)

• Not-Birra · with hop infusion · 0.20 g · WKA 2023 Silver Medal 
• Not-Birra Lemon · with hop infusion + lemon juice · 0.16 g
• Not-Mojito · with mint + lemon juice · 0.70 g
  

Radikal (WKA 2025 Gold Medal)

• Ginger Matcha · with ginger, matcha tea, mate, lemongrass, lemon juice · 0.60 g 
• Fruit Boom · with blueberries + hibiscus + pomegranate + peach + grape + lemon verbena 0.90 g
• Gut Morning · coffee + ginger · WKA 2024 Silver Medal · 1.80 g

Complete list and tasting notes: kombucha flavours · the 100 names of kombucha.

15. Differences from other drinks

Dedicated comparisons:
kombucha vs soft drink · kombucha vs kefir · kombucha vs beer · kombucha vs tea · kombucha vs juice

kombucha vs sugary soft drink

10-15 times less sugar (in Mūn Premium), live probiotics, no colourings or preservatives, natural fizz. Calculate it yourself.

kombucha vs kefir

Both are fermented with live probiotics, but kefir starts from dairy or water + kefir grains. In contrast, kombucha is made from tea fermentation. 

kombucha vs beer

Craft alcoholic beer is around 4-6% alcohol; Mūn contains less than 1.2%. Mūn Not-Birra is designed exactly as an alternative: notes of barley, hops. Same gesture, without the consequences of an alcoholic beverage.

kombucha vs regular tea

The base tea in kombucha provides polyphenols, but fermentation transforms and makes them bioavailable. Additionally, kombucha provides live probiotics, organic acids, and natural fizz that tea alone does not.

kombucha vs fruit juice

A natural fruit juice has 8-12 g of sugar/100 ml. Mūn Premium kombucha has 0.09-1.80 g. Between 5 and 100 times less.

16. How to store it

There's a key nuance that differentiates Mūn kombucha from most live kombuchas on the market:

Live kombucha with high residual sugar (the general case)

An unpasteurised kombucha with residual sugar above 2-3 g/100 ml has enough fuel for fermentation to continue if left at room temperature: sugar drops even further, acidity increases, and gas pressure can skyrocket. Therefore, it must always be stored refrigerated between 4 and 10º C.

Mūn kombucha (the exceptional case)

Mūn Premium varieties have between 0.09 and 1.80 g of sugar per 100 ml — a European record. At these levels, probiotics remain alive but do not have enough fuel to re-ferment appreciably. Result: kombucha is stable at room temperature with no risk of pressure or additional acidification.

This means Mūn does not require a cold chain in storage or transport. It arrives at your home stable. If it arrives warm, it's fine — the pressure is stabilised by the very low sugar.

Why do we recommend refrigeration then?

Refrigeration is not necessary for safety or to stop fermentation. But it improves the organoleptic experience:

• Fresher, crisper aromas on the palate.
• Finer, more persistent fizz.
• More refreshing sensation (especially in summer).

Once opened

Consume it within 3-5 days to preserve the fizz to the maximum. Probiotics remain active longer, but the natural fizz escapes.

More in-depth: only a sugar-laden kombucha needs refrigeration.

17. What about authentic kombucha?

The market has been filled with products called "kombucha" but are not entirely so. Many are pasteurised (dead probiotics), heavily filtered, with added sugar after fermentation, or have very short fermentation that barely modifies the initial sugar.

Authentic kombucha:

• Is unpasteurised (live probiotics).
• It has a long fermentation (≥ 2 weeks).
• It has low residual sugar (ideally less than 2 g/100 ml).
• Uses real and organic ingredients.
• Is stored cold.

To distinguish authentic kombucha from marketing: how to recognise authentic kombucha.

Also, beware of "kombucha powder": it technically cannot exist because dehydration destroys the live microbiota. Why kombucha powder is not kombucha →

18. Recipes with kombucha

kombucha is not just for drinking. It also serves as an ingredient:

• In cocktails and mocktails: base for Komburita (kombucha version of margarita), Kombugin (non-alcoholic gin tonic), non-alcoholic summer red wine with Hibiscus.
• In cooking: replaces white wine in vinaigrettes, risottos, fish marinades, fideuá with mushrooms.
• In desserts and snacks: chocolate truffles with Hibiscus, cream and walnut nougat with Natural, healthy ice creams.
• In shakes and smoothies: light base, with a refreshing acidic touch.

More recipes on the blog: all kombucha recipes →

19. Where to buy kombucha?

Mūn kombucha is available at:

• Official online store (24-72h shipping)
• Veritas
• Consum
• Ametller Origen
• Other stores in Spain

If you can't find us in your area, write to us at hola@munkombucha.com.

20. Frequently asked questions

Is kombucha healthy?

It can be part of a healthy diet, especially as an alternative to sugary soft drinks or beer. It provides live probiotics, polyphenols, and a very low sugar profile (in Mūn Premium). It is not a medicine or a cure for diseases.

Can kombucha be drunk daily?

Yes, up to 250-500 ml/day is a reasonable daily dose for healthy adults. Start with 100 ml/day if you've never had it.

Does it cause weight gain?

Mūn Premium has 0.4-7.2 kcal/100 ml depending on the variety, compared to 40-50 kcal in a soft drink. It does not cause weight gain in reasonable consumption; on the contrary, it replaces more caloric drinks.

Is it vegan?

Yes, all Mūn varieties are vegan. Neither the tea, nor the cane sugar, nor the natural flavourings contain animal-derived ingredients.

Is it gluten-free?

Tea kombuchas (green, black) are naturally gluten-free. Varieties that include barley or malt should be monitored (not the case for Mūn).

Can I make it at home?

Yes, but it requires patience and hygienic care. We have a complete step-by-step guide. Starting with a good quality SCOBY is key.

What is the best kombucha?

Subjective, but the objective criteria are: unpasteurised, long fermentation, low residual sugar, organic ingredients. Mūn meets all 4 since 2015.

How long does it last once opened?

3-5 days in the fridge. After that, it retains probiotics but loses fizz and fresh aromas.

Can I drink kombucha if I have diabetes?

kombuchas with very low residual sugar (Mūn Hibiscus 0.09 g/100 ml, Premium 0.50-0.60 g) have minimal glycaemic impact. Even so, consult your endocrinologist before incorporating it.

Can I give it to children?

It is not recommended for children under 12 due to the residual alcohol (<1.2%) and mild caffeine from the tea.

Try real kombucha

Mūn has been crafting long-fermented, organic, unpasteurised kombucha with the lowest residual sugar on the market since 2015. No fuss. No shortcuts.

Go to store

Or first calculate how much sugar each variety contains.

Sources: systematic reviews on kombucha published in PubMed (2015-2024); SEMNYM and SEEN guides on fermented foods; Mūn Kombucha technical documentation since 2015. Indicative information, does not replace personalised medical advice.