Kombucha may help prevent and treat constipation, as it contains probiotics that may promote gut health and help with dehydration.

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is a fermented, fizzy, slightly sweet form of black tea. Some praise the drink for having several possible health benefits, such as constipation relief and prevention.

While it is unlikely to substitute medical laxatives, kombucha may help the frequency and consistency of stools.

This article reviews the potential benefits of kombucha for constipation, possible downsides, other remedies for constipation, and frequently asked questions.

A note about sex and gender

Sex and gender exist on spectrums. This article will use the terms “male,” “female,” or both to refer to sex assigned at birth. Click here to learn more.

Kombucha is a fermented liquid that contains probiotics. Probiotics may benefit a person’s digestive health. For example, they may reduce inflammation and aid digestion.

The probiotics found in kombucha may also help with preventing constipation.

What the research shows

In a 2019 study, researchers found that probiotics may help ease symptoms associated with irritable bowel syndrome (IBS), which can include constipation. However, this study investigated probiotics used as a supplement, not directly from kombucha.

According to a 2017 review of studies, probiotic supplements provided to older adults may help prevent constipation in about 10–40% of those observed, compared with a placebo.

A 2020 study suggests that probiotics might help with stool frequency and consistency. They may also help to speed up the movement of food through the digestive system.

However, as with other benefits associated with probiotics, no studies have looked specifically at kombucha and constipation prevention. It is unclear how effective it would be or how much a person would need to drink to gain similar benefits found in probiotic studies.

Hydration helps with several aspects of a person’s health, including bowel movements. Sufficient fluid in the digestive tract can help stool and food pass through the intestines, which may help to make bowel movements softer and easier to pass.

Drinking kombucha can help keep a person hydrated, particularly if it increases the amount of fluid a person drinks each day. Adult males need about 125 ounces (oz) of fluid per day, and adult females need about 91 oz of fluid per day for optimal hydration.

Several factors can affect a person’s hydration needs, including age and weight. A person may wish to talk with a doctor about how much they should aim to drink each day.

People should not get all of their daily fluids from kombucha. However, they may wish to use the drink to help them reach their daily fluid goals.

Kombucha may not be a good choice of drink for everyone. However, research has not yet studied the effects in great depth.

Possible downsides of drinking kombucha in large quantities can include the following:

  • Digestive upset: Drinking too much kombucha may lead to digestive upset. Research still needs to explore this in greater depth.
  • Added sugars: Kombucha typically contains added sugars, which can have negative health effects in large quantities. No studies have yet researched this area.
  • Bacterial exposure: Various bacteria and yeasts may grow in unpasteurized, homemade drinks. Therefore there is a risk of exposure to infections. This may also lead to contamination across products. At present, there is no research to demonstrate this correlation.
  • Acidity: Kombucha’s natural acidity may promote tooth decay. The acidity develops during the fermentation process. Rinsing the mouth or drinking water after consuming kombucha may help reduce erosion. However, studies have yet to prove this.
  • Liver toxicity: A small area of research suggests that kombucha could adversely affect liver health. However, as the evidence only comes from a few case reports, it is not yet conclusive.
  • Caffeine intake: Kombucha contains caffeine, which may pose a risk to people sensitive to caffeine. Research still needs to explore this.

Learn more about the side effects of kombucha.

There are several home remedies and natural products that may help prevent or treat constipation.

A person may wish to speak with a doctor before trying new supplements, making drastic changes to their diet, or if they do not find relief from constipation after trying home remedies.

Possible options that may help are:

Find out more about home remedies for constipation.

Below are some frequently asked questions.

Is kombucha good for constipation?

Kombucha may help prevent constipation by providing hydration and probiotics. Both may help a person maintain regular bowel movements and aid digestion in general.

Does kombucha help with bloating and constipation?

Some studies indicate that probiotics may help with IBS, which can cause both bloating and constipation. However, studies typically look at probiotic supplements and not kombucha specifically, meaning kombucha may differ in how it affects the gut.

Is kombucha good for intestinal issues?

Kombucha may be helpful for intestinal issues. It provides probiotics that can help with digestive health overall.

Kombucha may help with constipation by providing hydration and probiotics that promote gut health. Both may help a person pass stool more easily and regularly.

A person may wish to consider talking with a doctor before adding kombucha to their diet, particularly if they want to try it for constipation relief. A doctor may be able to provide additional treatment options or suggestions that may work well for the person.