World Kombucha Day 2026: A battle of the probiotics

In the modern wellness landscape fermentation has become the new lsquocoolrsquo From trendy cafes in Mumbai to highend grocery stores in Bangalore Kombucha mdash a fizzy fermented teamdashhas taken centre stage as the ultimate guthealth elixir However as we celebrate World Kombucha Day on February 21 it is essential to remember that India has been fermenting long before it was a global trendFrom the cooling Neer Mor of south India to the pungent Gajar ki Kanji of north India traditional Indian drinks have supported the Indian gut for generations But in a headtohead battle for probiotic supremacy which one truly wins We consulted two leading experts mdash Dr Pravalika Londe senior clinical nutritionist at Aster CMI Hospital and Aayrin Memon clinical nutritionist at Bhailal Amin General Hospital mdash to break down the science behind these popular fermented beveragesThe acidity factorKombucha is famous for its tang but that zing comes from a highly acidic profile ldquoKombucha is quite acidic usually with a pH between 25 and 35 The longer kombucha ferments the more acidic it becomesrdquo warns Dr LondeShe outlines the impact of its high acidityEnamel erosion Tooth enamel begins to weaken when exposed to acids below a pH of about 55 so regular contact with acidic drinks like kombucha can slowly wear it down especially if you sip it frequently or do not rinse your mouth after This can lead to tooth sensitivity and cavities over timeDigestive irritation For those suffering from GERD Gastroesophageal Reflux Disease the high acidity can irritate the oesophageal layer soft food pipeIn contrast yogurtbased drinks like lassi or chaas are gentler ldquoThey contain calcium and protein that help coat the stomach lining making them a safer daily staple for sensitive digestionsrdquo she suggestsLocal strains versus foreign strainsA common question in the probiotic world is whether geography matters Does an Indian gut prefer an Indian bacterium ldquoLocal probiotic foods like dahi and lassi often contain naturally occurring bacteria that people in India have consumed for generations and these strains may be better adapted to the typical Indian diet which is rich in fibre lentils rice and fermented foodsrdquo Dr Londe respondsThese local strains are better adapted to our specific environment as per the nutrition expert ldquoBecause our gut microbiome develops based on what we regularly eat and our environment traditional fermented foods can support bacteria that are already familiar to our digestive system In contrast some modern probiotic drinks use imported or labselected strains that may still be helpful but they are not always specifically matched to local eating habits However gut health is subjective to individual gut flora composition and what works best can vary from person to person so both local and foreign strains can be beneficial depending on individual needs and tolerance However freshly prepared homemade dahi provides a high count of live cultures in comparison to many commercial versionsrdquo she explainsThe power of riceIn south and east India Pazhankanji and Pakhala overnight soaked rice are dietary staples that act as nutrition powerhouses ldquoPazhankanji and Pakhala are great for the gut due the high amount of resistant starch which acts as a prebiotic and helps feed the good bacteria already living in our gutrdquo says LondeShe lists three benefits below1 Resistant starch When rice is cooked and then cooled for many hours its structure changes into resistant starch This acts as a prebiotic reaching the large intestine intact to feed your existing good bacteria2 Sustainable growth Unlike probiotic drinks that try to colonise your gut with new bacteria resistant starch nourishes the lsquoarmyrsquo you already have3 Metabolic perks This process increases satiety keeping you full longer slows down glucose absorption aids in digestion and helps relieve symptoms of Irritable Bowel Syndrome IBS and constipationComparing nutrient profilesOne of the biggest hidden differences between traditional Indian ferments and commercial Kombucha is what is left behind after the SCOBY Symbiotic Culture of Bacteria and Yeast does its work Memon highlights several key distinctions in what is left behind after the fermentation process1 The sugar trap Kombucha requires sugar to fuel the SCOBY Even after fermentation commercial versions often retain 5 to 15 grams of sugar per 250 ml2 Vegetable advantage Gajar ki Kanji relies on natural sugars from carrots and beets typically resulting in less than 5 grams of residual sugar3 Lactose breakdown Neer Mor buttermilk contains minimal lactose 1 to 4 grams as most is broken down into lactic acid4 The alcohol factor While labelled lsquononalcoholicrsquo unpasteurised Kombucha can reach 1 to 3 per cent ABV In contrast Indian ferments like Kanji and Pazhankanji produce negligible alcohol lt02 per cent making them the safer choice for children pregnant women and those with liver diseaseThe battle for blood sugarFor those managing diabetes or monitoring weight the choice between these drinks requires nuance Memon delves into nutritional comparables of fermented beverages1 Kombucharsquos metabolic edge Kombucha contains acetic acid like vinegar This can slow gastric emptying and improve insulin sensitivity potentially lowering postmeal glucose spikes by 20 to 30 per cent2 The carb factor Despite the acetic acid benefit Kombucharsquos carbohydrate content can still trigger spikes in sensitive individuals3 The protein buffer Neer Mor is often the safer daily choice for diabetics due to its very low glycaemic load and the presence of protein which helps stabilise blood sugar levelsTiming and hydrationWhen is the best time to consume these ferments The experts suggest different windows for different drinksEvening and night Chaas is the clear winner Because Kombucha is made from black or green tea it contains caffeine Londe warns this can relax the lower oesophageal sphincter worsening acid reflux and potentially disturbing sleep patternsWith meals Neer Mor and Lassi are ideal accompaniments Their natural fats and proteins support digestion and nutrient absorption when taken with foodOn an empty stomach While light ferments like Kombucha are sometimes taken first thing in the morning their acidity can cause bloating or discomfort Gentler less acidic options are generally safer for most peopleIf youre choosing Kombucha for blood sugar control read the label If the sugar content is high the acetic acid benefit is effectively neutralised by the sugar spikeThe verdictWhile Kombucha offers a unique metabolic boost through acetic acid and a trendy carbonated fizz the traditional Indian fermented pantry offers a more balanced caffeinefree and lowersugar alternative For the Indian gut the local classics like Neer Mor and Kanji remain the most sustainable costeffective and gentle health tonics available