Kombucha is everywhere now. You can find it on grocery store shelves, in trendy cafés, and as a healthy alternative to soda. For people recovering from alcohol, a key question arises. Is it safe to drink kombucha? Could it cause issues?

At first glance, kombucha seems like a harmless, probiotic-rich beverage. It’s made by fermenting tea with sugar, yeast, and bacteria, creating a fizzy drink that may help gut health.

However, because of the fermentation process, kombucha naturally contains alcohol—even when marketed as a non-alcoholic beverage.

For recovering alcoholics, even a tiny amount of alcohol can trigger cravings. This may lead to a relapse. While some people in recovery feel comfortable drinking kombucha in moderation, others find that it complicates their sobriety.

If you’re in recovery and wondering if kombucha is safe, knowing the risks can help you decide.

What Is Kombucha & Why Does It Contain Alcohol?

Kombucha is a fermented drink made by combining tea, sugar, yeast, and bacteria. The fermentation process produces natural carbonation and alcohol, giving kombucha its slightly tangy, effervescent quality.

While many drink it for its health benefits, the presence of alcohol raises concerns for those in alcohol recovery.

Can Recovering Alcoholics Drink Kombucha?

The answer depends on the individual, but it’s important to understand why kombucha isn’t completely alcohol-free.

Alcohol Content in Kombucha

Store-bought kombucha can have no more than 0.5% alcohol by volume (ABV). This amount is considered non-alcoholic in the U.S. Some store-bought brands may exceed 0.5% ABV due to continued fermentation during storage.

Depending on how long it ferments and how it is stored, homemade kombucha can have higher alcohol levels. Sometimes, the alcohol content can reach 3% ABV or more.

Why Do People Drink Kombucha?

Many people consume kombucha for its probiotic content, antioxidants, and gut health benefits. Some claim it helps with digestion, immune function, and energy levels.

However, for those in alcohol recovery, even a small amount of alcohol could be a trigger for cravings or relapse. Before drinking kombucha during recovery, think about the risks and make sure it fits with your sobriety goals.

Risks of Drinking Kombucha in Recovery

For someone in alcohol recovery, even a seemingly harmless beverage like Kombucha can present hidden risks.

1. Hidden Alcohol Content

One of the biggest risks of drinking kombucha in recovery is that it’s never completely alcohol-free. Even brands labeled “non-alcoholic” can contain up to 0.5% alcohol due to the fermentation process.

While this may seem small, it can impact someone in early recovery or with a history of alcohol dependence.

Some commercial kombucha brands can have more alcohol than allowed. This happens because fermentation continues while they are stored, so the alcohol content may be higher than expected.

2. Potential for Cravings & Relapse

For many people in recovery, even a small amount of alcohol can trigger cravings.

Kombucha has a tangy, fermented taste. Some people may think it tastes like beer, wine, or other drinks they used to enjoy. Drinking kombucha could lead to psychological triggers, such as:

• A return to old habits – Associating kombucha with past drinking behaviors.
• Cravings for stronger alcoholic beverages – The taste alone might make someone want to drink again.
• Justification – Some recovering alcoholics say that drinking kombucha made them think it was okay to drink alcohol again.

3. Variability in Alcohol Content

Unlike regulated alcoholic beverages, kombucha’s alcohol content isn’t always consistent. The amount of alcohol can vary because of:

• Fermentation time – The longer the kombucha ferments, the higher the alcohol content.
• Storage conditions – Some kombucha continues to ferment after bottling, increasing its alcohol level.
• Homemade vs. store-bought versions – Store brands try to control alcohol levels. However, homemade kombucha can have 2-3% alcohol or more, making it more like a light beer than a soft drink.

For someone committed to complete sobriety, these variations pose a significant risk.

4. Psychological Associations & Justification

For many people in recovery, drinking any alcohol—even a little—can lead to a justification mindset. This can sound like:

• “If I can drink kombucha, maybe I can have non-alcoholic beer.”
• “If kombucha is okay, why not wine for the health benefits?”
• “A little bit of alcohol won’t hurt me.”

This type of thinking can slowly erode sobriety boundaries, increasing the risk of relapse.

Many recovery programs, including Alcoholics Anonymous (AA) and other abstinence-based approaches, recommend avoiding kombucha altogether to maintain a clear commitment to sobriety.

Are There Safe Ways to Drink Kombucha in Recovery?

For those in alcohol recovery who still want to try kombucha, there are a few ways to reduce the risks. It’s important to approach kombucha carefully so it won’t trigger cravings or cause a relapse.

1. Checking the Label

If you choose to drink kombucha, select brands that control alcohol levels. Their products should contain less than 0.5% alcohol. Some brands test and regulate their fermentation process better than others.

2. Limiting Intake

Instead of drinking large amounts, start with a small serving and track how it makes you feel. If you notice cravings, discomfort, or psychological triggers, it may be best to avoid it entirely.

3. Avoiding Homemade Kombucha

Homemade kombucha often contains significantly more alcohol than store-bought varieties due to uncontrolled fermentation. Some homemade versions can have 2-3% alcohol—the equivalent of a light beer. If you’re in recovery, stick to commercial brands that regulate alcohol content or don’t drink it at all.

4. Seeking Guidance

Before drinking kombucha, talk to your sponsor, therapist, or addiction specialist. They can help assess whether kombucha is a safe choice for your personal recovery journey.

5. Understanding Personal Triggers

If drinking kombucha reminds you of alcohol, triggers cravings, or makes you feel uneasy, it’s best to avoid it. Your sobriety is more important than a trendy health drink.

Find The Support You Need

Kombucha is not entirely alcohol-free, and for those in alcohol recovery, drinking it can pose potential risks.

Some people can drink kombucha without problems. However, others may find that even small amounts of alcohol can trigger cravings.

This can lead to relapse or remind them of past drinking habits. If you’re in alcohol recovery, it’s important to consider the risks carefully before trying kombucha.

When making a decision, you should weigh factors like personal triggers, alcohol content variability, and potential cravings. Talking to a sponsor, therapist, or addiction specialist can help you determine what’s best for your sobriety.

At Archstone Behavioral Health, we know that staying sober can be hard. We help you make safe choices about what to consume. Learn more about our addiction treatment and support services, and take the next step toward long-term sobriety today.