Tag Archive for: Fermented

Kombucha is a fermented tea drink that is full of good bacteria – so great for your digestive system. It's really easy to make too…

Ingredients: –

• 3 litres of distilled water
• 125g Sugar
• 4 tea bags (try Pekoe, Oolong, Black or Green)
• Kombucha mushroom (also known as a Scoby) – buy this dehydrated or find a friend who can give you some!

Kombucha Method: –

1. If your Scoby is dehydrated, rehydrate it (this may take some time)
2. Boil water and reduce to a simmer; add sugar and tea bags.
3. Steep the tea for a few minutes, remove the tea bags and leave the tea to cool to room temperature
4. Add to Scoby and cover the container (but make sure it isn't air tight)
5. Leave the mixture for five days to a month somewhere warm (not in direct sunight)
6. It's up to you when it's ready to drink! Either test for a pH of 2.6 – 4.0 with testing strips, or try it! The longer it brews for, the lower the sugar content.
7. You can use the film that has developed on top of the liquid to cultivate a new Scoby.

Why Kombucha Fits Perfectly in a Paleo Lifestyle

Kombucha has become increasingly popular in recent years, and for good reason. For those following a Paleo lifestyle, it offers a naturally fermented, gut-friendly beverage that not only supports digestion but is also free from preservatives, artificial sweeteners, and additives commonly found in commercial soft drinks. As a naturally effervescent drink, it provides a satisfying alternative to sugary carbonated beverages, without straying from Paleo principles.

The Gut Health Connection

One of the most important benefits of Kombucha is its positive impact on gut health. This fermented tea is teeming with probiotics — beneficial bacteria that help maintain a healthy balance in your digestive system. When your gut is functioning optimally, it supports nutrient absorption, immune health, and even mental clarity. For those transitioning into a Paleo diet, Kombucha can be a gentle way to encourage digestive resilience, particularly as your body adjusts to a different macronutrient profile and fewer processed foods.

Flavour Variations and Add-Ins

Once you’re comfortable brewing your basic Kombucha, the real fun begins with custom flavouring. During the second fermentation stage, you can add all sorts of Paleo-friendly flavourings:

• Fresh ginger and turmeric for an anti-inflammatory boost
• Berries such as raspberries, blueberries or strawberries for a fruity twist
• Lemon and lime slices for a citrusy zing
• Herbs like basil or mint for a refreshing finish

To do this, once your Kombucha has finished its initial fermentation, pour it into sealable bottles, add your flavourings, and ferment for another 2–4 days. Always be sure to burp the bottles daily to avoid excess pressure build-up.

Common Mistakes When Brewing Kombucha

Even though brewing Kombucha is simple, there are a few common mistakes worth avoiding:

• Using metal containers or utensils: Kombucha reacts poorly with metal, which can damage your Scoby and affect the flavour. Always use glass or BPA-free plastic.
• Adding the Scoby to hot tea: Ensure the tea is fully cooled to room temperature before introducing your Scoby. High temperatures can kill the beneficial cultures.
• Sealing the container airtight: Your brew needs air to ferment. Cover with a breathable cloth secured with a rubber band, not a lid.
• Not tasting as you go: Kombucha develops a more vinegar-like taste over time. Taste every few days to stop the fermentation at your preferred flavour balance.

Is Store-Bought Kombucha Paleo?

Not all Kombucha is created equal. While many store-bought varieties offer convenience, some contain added sugars, flavourings, or preservatives that aren’t ideal for a strict Paleo diet. Always read labels carefully — the best store-bought Kombucha contains only tea, sugar (which is consumed during fermentation), water, and natural flavourings or juices.

However, even when buying from reputable brands, brewing your own gives you the most control over ingredients, taste, and cost.

Can You Drink Too Much Kombucha?

While Kombucha is beneficial, moderation is key. Drinking too much can result in digestive upset, especially if your body isn’t used to fermented foods. For most people, around 100 to 250ml per day is a safe and beneficial amount. It’s also important to monitor your own tolerance, particularly if you’re new to fermented foods or have a sensitive stomach.

Storing Your Scoby Between Batches

If you’re taking a break between brews, don’t worry — your Scoby can be stored safely. Simply place it in a clean jar with a few cups of Kombucha from your last batch (called the starter liquid). Cover it with a breathable cloth and keep it at room temperature. This is often called a “Scoby hotel.” It can last for weeks or even months, as long as the liquid doesn’t evaporate too much or become contaminated.

Fermentation Safety Tips

Always inspect your brew for signs of contamination, such as fuzzy green, blue, or black mould. While strands or brown patches on your Scoby are normal, mould is not and the batch should be discarded if mould is present. Using clean hands and sanitised equipment for every batch is essential for keeping your brew safe and effective.

Beyond the Beverage: Other Uses for Kombucha

Once you’ve fallen in love with Kombucha, you might be interested to know it has uses beyond drinking. Some enthusiasts use well-aged Kombucha as a vinegar substitute in salad dressings or marinades. Others have experimented with Kombucha as a hair rinse or even a facial toner, though you should do your own research before trying topical uses.

Join the Fermentation Movement

Fermenting your own Kombucha is more than a recipe — it’s a rewarding and empowering process. It reconnects you with traditional food practices and allows you to take full ownership of your health. It’s also an enjoyable ritual and a great entry point if you’re looking to explore other fermented foods like sauerkraut, kimchi or coconut yoghurt.

If you're already brewing Kombucha or just getting started, share your experiences and favourite flavour combos in the comments below!

Have you tried Kombucha? I'd love to hear what you think of it – and if you make it in the same way I do?