Kefir vs kombucha - the battle of the superfoods!

Both are fermented favourites, but kefir stands taller: more cultures, more science, more benefits!

Kefir and kombucha are well-known fermented foods used for their gut health benefits. But did you know these fermented drinks have been used for many years?

The world of fermented beverages has a long history, with evidence of fermented drinks going back thousands of years! Evidence indicates that people fermented drinks in Babylon around 3000 BCE.¹ Long before probiotics were a recognised term, ancient civilisations were turning to fermentation not only for preservation but for their health, energy, and as part of sacred rituals. Kombucha is believed to have roots in ancient China over 2000 years ago, where it was consumed for health and later referred to by terms such as “tea of immortality” and “elixir of life“.

Kefir is thought to have originated in the Caucasus Mountains, where it was discovered accidentally by nomadic shepherds carrying milk in animal hides in very hot temperatures, and was believed to promote longevity and vitality. Locally, kefir grains are known as “grains of the prophet” as traditional legend states the prophet Mohammed gifted kefir grains to the people of the Caucasus. Owning kefir grains in this region became equated with wealth, and the methods of kefir making were kept secret for many generations.

Although kefir was a closely guarded tradition for some time, it was popularised when Russian scientists studied it for its health benefits. It then quickly spread to Russia and Europe in the early 20th century.² Today, both beverages have made their way into the modern wellness industry, but what are they and how do they compare?

How kefir and kombucha are produced

Both kefir and kombucha require a starter and go through a fermentation process. Kefir is made with milk and live kefir grains. The grains are added to the milk and left to ferment for 18-48 hours. At Chuckling Goat, our kefir is left to ferment for at least 36 hours. After fermentation, the grains are removed and ready to be used again, and the leftover liquid is kefir.

Kombucha is made using a symbiotic culture of bacteria and yeast (SCOBY), tea, and sugar. It is usually made with either green or black tea. The SCOBY sits in the tea mixture for 10-14 days, during which sugar is usually added to sweeten the taste. Interestingly, while this process is happening, another SCOBY forms at the top of the mixture, which can be used to make a further batch of kombucha.

Key differences

Kefir	Kombucha
Made using dairy, sometimes water. Chuckling Goats Kefir is made with A2 goat dairy.	Made using green or black tea.
Higher in calories.	Lower in calories.
Contains lactic acid bacteria, including Lactobacillus, and Leuconostoc. Chuckling Goat Kefir has 27 naturally occurring beneficial live cultures.	Has acetic acid bacteria, including Acetobactter and Gluconobacter.
Kefir tends to have more protein, vitamins, and minerals.	Kombucha may have additional antioxidants.
It can be consumed neat, as part of a smoothie or shake, added to oats for breakfast, or even used to make a salad dressing.	It can be consumed on its own as a nice, fizzy beverage, or used as a mixer in mocktails and cocktails.
Due to its fermentation process, kefir has a low lactose content, making it more tolerable for those with lactose intolerance.³	During the fermentation process, the production of ethanol and acetic acid inhibits the growth of pathogenic bacteria within the kombucha itself.⁴

Both kefir and kombucha are rich sources of probiotics and antioxidants, and they both help to reduce blood pressure and cholesterol.

They are both anti-inflammatory, immunomodulatory, and antimicrobial. They are also both antidiabetic as they decrease postprandial glucose levels and aid in detoxifying and protecting the liver and blood.⁵

The verdict

While kefir and kombucha are well-loved fermented wellness drinks, their differences in taste, ingredients, and benefits make them unique. Kefir offers a creamy, protein-rich, potent probiotic that benefits gut and bone health, among many other benefits. Kombucha offers a fizzy refreshment rich in antioxidants and perfect for those unable to consume dairy.

While both drinks have their place, real, traditionally fermented kefir delivers a far broader spectrum of live cultures and proven benefits – making it the heavyweight champion of gut-friendly superfoods! Of course, the best choice is the one that fits your body, taste, and lifestyle. Even better, you don’t have to choose! Why not try both and see how they make you feel? You may enjoy a kefir smoothie in the morning, and by evening, you may opt for a kombucha while socialising for a little kick without the alcohol. Fermented foods are not just trends but opportunities to reconnect with traditional ways of supporting your health.

You can read more about kefir here.

Looking for more ways to improve your gut health? Check out this article – Upgrade your gut health with these 5 easy prebiotic habits

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.