Why You Get Acid Reflux from Drinking Kombucha

Many people turn to kombucha for its purported health benefits and refreshing taste. However, for some, kombucha can unexpectedly lead to familiar symptoms like heartburn, throat discomfort, or bloating – classic signs of acid reflux. This blog explains why kombucha can trigger acid reflux, who’s more likely to be affected, and what steps you can take to reduce symptoms while still supporting your digestive health.

Disclaimer: The information provided in this blog post is for general knowledge and informational purposes only, and does not constitute medical advice. Always consult with a qualified healthcare professional before making any decisions about your health or treatment. If you experience persistent or severe acid reflux, seek medical attention immediately.

Kombucha is a fermented tea, made by combining brewed black or green tea with sugar and a symbiotic culture of bacteria and yeast (SCOBY). During the fermentation process, beneficial acids and probiotics are produced - many of which support digestive and immune function. However, despite these health benefits, kombucha can also irritate the digestive tract and lead to symptoms of acid reflux.

Kombucha is naturally carbonated through fermentation or additionally carbonated during bottling. This carbonation can:

• Increases pressure inside the stomach, potentially forcing stomach acid back up into the esophagus

• Lead to bloating, belching, and acid reflux, especially when consumed quickly or on an empty stomach

Most kombucha is brewed with black or green tea , which contains caffeine - a known trigger for acid reflux in sensitive individuals. Caffeine may relax the LES, allowing acid to escape from the stomach into the esophagus.

To understand and tackle why kombucha causes reflux, remember: your digestive system is unique. Generic fixes rarely work because your triggers and gut sensitivity vary. For personalized answers and practical steps to truly improve your gut health, take our free, 2-minute Kombucha quiz. It aims to uncover your unique acid reflux patterns and guide you to lasting relief.

Kombucha is made from fermented tea and can contain FODMAPs, which are fermentable carbohydrates that draw water into the intestines and produce gas. While kombucha is often promoted as gut-friendly, FODMAPs (especially fructans and mannitol) can:

• Increase bloating and pressure in the gut

• Trigger symptoms in individuals with irritable bowel disease or sensitive digestion

• Contribute to functional reflux due to increased intra-abdominal pressure

While not everyone will react the same way, the following groups are more likely to experience acid reflux or discomfort after drinking kombucha:

• Individuals diagnosed with GERD (Gastroesophageal Reflux Disease)

• People with hiatal hernia, gastritis, or sensitive stomachs

• Those who consume kombucha on an empty stomach

• People prone to bloating or gas from other fermented foods

You don't necessarily have to stop drinking kombucha altogether. By modifying how and when you consume it, you may reduce your risk of acid reflux discomfort.

Pairing kombucha with a small meal or snack helps buffer the acidity and slow its entry into the stomach.

Stick to 2–4 ounces per serving, especially if you're new to kombucha or sensitive to acidic drinks. Consuming large quantities can increase the volume in your stomach, raising the pressure and increasing acid reflux risk.

Some kombucha brands test and regulate their pH to be on the less acidic side. Look for those labeled “mild” or “low-acid.” Don't be afraid to experiment with different brands until you find one that suits your palate and your stomach.

Sip kombucha slowly over 15–30 minutes rather than consuming it quickly, which may introduce excess air and pressure into the digestive system and exacerbate acid reflux symptoms.

Some individuals may need to stop drinking kombucha altogether, particularly if symptoms are persistent or worsening. Avoid kombucha if you:

• Have a diagnosed reflux condition that isn’t well-controlled

• Experience esophageal inflammation or ulcers

• Are taking acid-suppressing medications and notice breakthrough symptoms

• Feel unwell after every serving, even in small amounts

If you’re unsure, speak with a healthcare provider or a registered dietitian to determine whether kombucha fits into your digestive wellness plan.

While often consumed for its purported health benefits, kombucha can also pose a risk for digestive discomfort, especially acid reflux. By understanding its specific triggers and following a clear step-by-step response, you can minimize symptoms and avoid long-term irritation.

Ready for personalized relief for acid reflux? Complete Claisen's gut health quiz to uncover additional triggers and build a comprehensive acid reflux management strategy.