Have you ever wondered, “Is kombucha good for the gut?” If so, you might be interested in learning how to make your own home-made kombucha. The OMED team recently tried their hand at brewing their own using the recipe below, and we had a blast! Kombucha is not only tasty but also beneficial for your digestive system. Just be sure to prepare properly before you start. If you have any tips on making kombucha, we’d love to hear them. Our next adventure is to experiment with fruit combinations!

Preparation time: 2 hours (includes waiting time)

Cooking time: 5-14 days

NOTE: When in the low FODMAP phase/elimination phase, it is recommended that you consume no more than 180 mls.

Ingredients

• One kombucha culture
• 3-4 teabags (green or black tea or a combination of both)
• 80-100g sugar
• 1 litre of boiled water
• 1 large jar or container
• 1 clean cotton or muslin cloth

You will also need a glass container or jar of around 1.5 litre capacity and a tight weaved or muslin cloth and elastic band to cover the container.

Instructions

• Make sure your jar and cloth have been washed in hot water. There is no need to sterilise them but they should be clean.
• Add the tea bags and sugar to your container and pour the boiled water on top. Give it a big stir.
• When the water has cooled to the touch, add your scoby to the container. Place your cloth on top and secure with a rubber band. Add on your lid.
• Store your container away from direct sunlight and from areas of high traffic, it brews best in a room with a constant temperature of around 20-23 degrees celsius.
• Your kombucha will become slightly cloudy, on around day 3 do a taste test to see if it is fruity rather than like tea. Taste it each day until it becomes a flavour you enjoy, it should be sour/tarte.
• When it is ready, pour the kombucha into a jug and store in the fridge. You may wish to filter it using a muslin cloth, sieve or coffee filter paper. The longer it is in the fridge, the fizzier it will get. Leave the scoby sitting in a small amount of liquid in the jar and repeat the steps above for your next brew!

Nutritional Information

• Calories: 45
• Carbohydrates: 10g
• Sugars: 12g
• Proteins: 0g
• Fats: 0g

If you enjoyed the gut friendly recipe, do check out others on our Insights Hub.