Yes, you can drink too much kombucha, and overconsumption may lead to various health issues depending on your body and sensitivities.
Common Side Effects
- Drinking too much kombucha can cause digestive symptoms such as bloating, gas, nausea, diarrhea, and vomiting.
- Other possible effects include headache, sweating, anxiety, trouble sleeping due to its caffeine content, and excess calorie or sugar intake, which can contribute to weight gain.
- More severe, but rare, reactions may include acidosis (too much acid in the blood) or even lead toxicity if homemade versions are brewed in containers that leach chemicals.
Recommended Intake
- Most health resources recommend limiting kombucha to 4–8 ounces (about 120–240 ml) per day, and some sources suggest up to 12–16 ounces (about 350–480 ml) may be reasonable for most healthy adults.
- Those with weakened immune systems, pregnant or breastfeeding women, and people with certain health conditions should avoid kombucha entirely due to its unpasteurized nature and trace alcohol content.
Who Should Be Cautious
- People with digestive issues (such as IBS), compromised immune systems, or those sensitive to caffeine should consume kombucha cautiously or not at all.
- Drinking large quantities of kombucha—especially if new to you—can amplify side effects and discomfort, so starting slowly is advised.
Key Takeaway
Drinking moderate amounts of kombucha is generally safe for most people, but too much can cause digestive upset, excessive sugar/calorie/caffeine intake, and may be risky for certain groups. Limit intake to 1–2 cups per day, and consult your doctor if you have any concerns or underlying health issues.