The World of Fermented Drinks: A Guide to Kombucha, Water Kefir, and Jun

Fermented drinks such as kombucha, water kefir and lesser known Jun have been gaining popularity for their unique flavours and potential health benefits. From supporting a healthy gut to boosting skin health, these drinks are packed with beneficial bacteria and nutrients.

Benefits of Fermented Drinks

Fermented drinks are rich in probiotics, which are live beneficial bacteria that support gut health. These drinks also contain prebiotics, which are non-digestible fibers that feed the good bacteria in your gut. A balanced microbiome in the gut and on the skin can lead to improved digestion, better immune function, and healthier skin.

History of Kombucha

Kombucha has a long and fascinating history that spans thousands of years and multiple cultures. While its exact origins are somewhat unclear, it is believed to have originated in Northeast China or Manchuria around 220 BCE during the Tsin Dynasty. From there, it spread to Japan, Russia, and eventually Europe and the United States. Here’s a closer look at the history of this fermented tea beverage:

Ancient Roots in China

The earliest recorded use of kombucha dates back to ancient China, where it was known as “The Tea of Immortality” or “The Divine Tsche”. It was believed to have been consumed for its detoxifying and energizing properties and was often used as a remedy for various ailments.

Spread to Japan and Russia

Kombucha made its way to Japan by the 9th century, where it was known as “kōcha kinoko” or “tea mushroom”. It was also introduced to Russia via trade routes and became popular among the Russian aristocracy as a health tonic.

Popularity in Europe and the United States

Kombucha gained popularity in Europe and the United States during the late 20th century, primarily as a health drink touted for its probiotic properties and potential health benefits. It was embraced by the health food community and quickly gained a dedicated following.

Contemporary Kombucha Culture

Today, kombucha is enjoyed worldwide and is available in a wide range of flavors and varieties. It has become a staple in health food stores, supermarkets, and even some restaurants and cafes. Its popularity continues to grow as more people discover its unique taste and potential health benefits. But be warn not all kombucha is created equal, many commercial kombucha’s are filled with sugar and are pasteurized which means they kill of the beneficial bacteria so it is shelf stable and has a longer shelf life. I prefer to brew my own so I can control the sugar content and ingredients. I prefer to use organic when possible.

The Science Behind Kombucha

While kombucha’s history is rich and varied, its popularity can also be attributed to its unique fermentation process and the potential health benefits associated with consuming probiotics and antioxidants. Kombucha is made by fermenting sweetened tea with a symbiotic culture of bacteria and yeast (SCOBY), which produces a fizzy, slightly sour beverage rich in probiotics, organic acids, and vitamins.

Kombucha

Recipe for 1 Litre of Kombucha

Ingredients:

• 4 cups of filtered water
• 4 black or green tea bags
• ½ cup organic golden sugar, you can use white or brown sugar also.
• 1 SCOBY (Symbiotic Culture Of Bacteria and Yeast)
• ½ cup of starter tea (previously brewed kombucha)

Instructions:

1. Boil the water and steep the tea bags for 5-7 minutes.
2. Remove the tea bags and stir in the sugar until dissolved.
3. Allow the tea to cool to room temperature.
4. Transfer the cooled tea to a glass jar and add the SCOBY and starter tea.
5. Cover the jar with a cloth and secure with a rubber band.
6. Store the jar in a dark, warm place above 18 degrees Celius for 7-10 days, or until it reaches your desired taste. The drink should be tart not to sweet.
7. Remove the SCOBY and store the kombucha in the refrigerator in bottles or jars.
8. For a fizzy kombucha leave on the bench for 1 to 2 days to fizz up. If it doesn’t fizz add in a teaspoon of sugar or better still frozen blueberries, raspberries or strawberries for the bacteria to feed on. This creates gas. Make sure your lids are secure to hold onto the gas.

Health Benefits:

• Rich in probiotics and prebiotics
• Contains B vitamins (B1, B2, B6, and B12)
• Supports digestion and detoxification
• Contains digestive enzymes

Water Kefir

Recipe for 1 Litre of Water Kefir

Ingredients:

• 4 cups of filtered water
• 3-4 tbsp water kefir grains
• ½ cup organic golden sugar, you can use white or brown sugar also.
• 1-2 slices of lemon or other fruit (optional)

Instructions:

1. Dissolve the sugar in the water.
2. Add the water kefir grains and optional fruit slices to a glass jar.
3. Pour in the sugar water.
4. Cover the jar with a cloth and secure with a rubber band.
5. Store the jar in a dark, warm place for 24-48 hours. Note you need the temperature to be above 20 degree C.
6. Strain out the kefir grains and store the water kefir in the refrigerator.
7. Water Kefir needs to be brewed regularly to keep them alive. They can be tempermental so a lot trickier to brew than kombucha.

Health Benefits:

• Contains probiotics and yeasts
• Rich in B vitamins (B1, B2, B6, and B12)
• Supports digestion and immune function
• Contains digestive enzymes

Jun

Recipe for 1 Litre of Jun

Ingredients:

• 4 cups of filtered water
• 2-3 green tea bags
• ½ cup honey preferably raw honey
• ½ cup of Jun starter tea or to start with I have used kombucha.
• 1 SCOBY (Symbiotic Culture Of Bacteria and Yeast)

Instructions:

1. Boil the water and steep the green tea bags for 5-7 minutes.
2. Remove the tea bags and stir in the honey until dissolved.
3. Allow the tea to cool to room temperature.
4. Transfer the cooled tea to a glass jar and add the Jun starter tea and SCOBY.
5. Cover the jar with a cloth and secure with a rubber band.
6. Store the jar in a dark, warm place above 20 degree C. for 3 to 7 days. Jun can brew really quickly in warm temperatures.
7. Remove the SCOBY and store the Jun in the refrigerator.

Health Benefits:

• Contains probiotics
• Rich in B vitamins (B1, B2, B6, and B12)
• Contains digestive enzymes
• Supports digestion and energy production

How Much Fermented Drink Should You Consume Daily?

While fermented drinks like kombucha, water kefir, and Jun offer numerous health benefits, moderation is key when incorporating them into your daily diet. A general recommendation is to consume about 1/2 cup to 1 cup of these beverages per day to reap their probiotic and nutrient-rich benefits without overdoing it.

Why Rinsing Your Mouth is Important

Fermented drinks, especially kombucha and Jun, are acidic due to their fermentation process. While this acidity contributes to their unique flavor profile and preservation, and liver purging benefits. It can be harsh on tooth enamel over time. To minimize potential damage to your teeth, it’s a good idea to rinse your mouth with water after consuming these beverages. This simple step can help neutralize the acidity and protect your teeth from erosion.

Seek Medical Advice

While fermented foods and drinks can offer numerous health benefits, they may not be suitable for everyone, especially those with certain medical conditions such as gut issues or compromised immune systems. It’s always important to consult with a healthcare professional or registered dietitian before adding fermented foods and drinks to your diet, especially if you are pregnant, nursing, or have a history of gastrointestinal issues or food allergies.

Where to buy a Kombucha Scoby or Water Kefir Grains?

You can buy kombucha SCOBYs (Symbiotic Culture Of Bacteria and Yeast) from various sources, both online and offline. Here are some places where you can purchase a high-quality SCOBY to start brewing your own kombucha at home:

Where to buy in New Zealand

Online Retailers

1. Renee Kombucha online: https://reneskombucha.com/shop/rens-kombucha-starter-kit
2. Trade Me: Trade Me is New Zealand’s largest online marketplace, where you can find a variety of kombucha SCOBYs from different sellers. https://www.trademe.co.nz/
3. Eco Warehouse: Eco Warehouse is an eco-friendly online store in New Zealand that offers organic kombucha SCOBYs and brewing kits. https://ecowarehouse.nz/kombucha-starter-kit-symbiota?search_query=kombucha&results=1
4. Huckleberry: Huckleberry is a health food store that offers a range of organic and natural products, including kombucha SCOBYs and brewing supplies. https://www.huckleberry.co.nz/

Health Food Stores

1. Commonsense Organics: Commonsense Organics is a popular health food store in New Zealand that offers organic kombucha SCOBYs and kombucha brewing kits. https://commonsenseorganics.co.nz/

Online Retailers For The Rest Of The World

1. Amazon: Amazon offers a wide range of kombucha SCOBYs from various sellers. You can choose from different types of SCOBYs, including organic, dehydrated, and live cultures.
2. Etsy: Etsy is another popular online marketplace where you can find kombucha SCOBYs from small-scale sellers. Many sellers offer organic and locally sourced SCOBYs.
3. Kombucha Kamp: Kombucha Kamp is a reputable online retailer specializing in kombucha brewing supplies, including live SCOBYs, starter kits, and brewing accessories. https://www.kombuchakamp.com/
4. Craigslist or Facebook Marketplace: You may also find local sellers offering live kombucha SCOBYs on Craigslist or Facebook Marketplace. This can be a convenient option if you prefer to buy from a local source.

Health Food Stores

1. Whole Foods: Many Whole Foods stores carry kombucha SCOBYs and kombucha brewing kits in the health and wellness section.
2. Local Health Food Stores: Check with your local health food stores or co-ops, as they may also sell kombucha SCOBYs or be able to direct you to a local supplier.

Friends or Community Groups

1. Friends or Family: If you have friends or family members who brew their own kombucha, they may be willing to share a SCOBY with you.
2. Local Community Groups: Joining local fermentation or kombucha brewing groups on social media or community boards can be a great way to connect with experienced brewers who may be willing to share or sell a SCOBY.

Things to Consider When Buying a SCOBY

• Quality: Look for a healthy, active SCOBY with no signs of mold or contamination.
• Source: Choose a reputable seller or supplier that offers organic or locally sourced SCOBYs.
• Reviews and Ratings: Check customer reviews and ratings when buying online to ensure you are purchasing from a reliable seller.
• Storage and Shipping: Consider the storage and shipping conditions to ensure the SCOBY arrives alive and healthy.

By purchasing a high-quality SCOBY from a reputable source and following proper brewing instructions, you can start brewing your own delicious and nutritious kombucha at home. Happy brewing!

Probiotics and Prebiotics during Menopause and Perimenopause

During menopause and perimenopause, hormonal changes can disrupt the balance of bacteria in the gut and lead to symptoms like bloating, constipation, and skin issues. Consuming probiotics and prebiotics through fermented drinks can help restore this balance and alleviate these symptoms.

Benefits of Fermented Foods and Drinks for Eczema

Gut Health and Eczema

There is growing evidence to suggest that gut health plays a significant role in skin conditions like eczema. An imbalance of gut bacteria, known as dysbiosis, can lead to inflammation throughout the body, including the skin. Consuming fermented foods and drinks rich in probiotics can help restore a healthy balance of gut bacteria, which may in turn help alleviate eczema symptoms.

Anti-Inflammatory Properties

Fermented foods and drinks contain compounds that have anti-inflammatory properties, such as short-chain fatty acids and bioactive peptides. These compounds can help reduce inflammation in the body, including inflammation associated with eczema.

Improved Nutrient Absorption

The fermentation process can break down complex nutrients into simpler forms that are easier for the body to absorb. This can be particularly beneficial for individuals with eczema, as it can help ensure they are getting the nutrients they need to support skin health.

Strengthened Immune System

A strong immune system is essential for maintaining healthy skin. Probiotics found in fermented foods and drinks can help strengthen the immune system by promoting the production of beneficial antibodies and supporting the function of immune cells.

Popular Fermented Foods and Drinks to Consider

• Kefir: A fermented water drink rich in probiotics and nutrients B vitamins and lactic acid bacteria.
• Kimchi: A spicy Korean fermented vegetable dish that is high in probiotics and antioxidants.
• Sauerkraut: A fermented cabbage dish that is rich in probiotics, fiber, and vitamins C and K.
• Kombucha: A fermented tea drink that is rich in probiotics and antioxidants.

How to Incorporate Fermented Foods and Drinks into Your Diet

Incorporating fermented foods and drinks into your diet is easy and delicious. Here are some tips to help you get started:

• Start your day with a water kefir or Jun.
• Enjoy kimchi or sauerkraut as a side dish or topping for salads, sandwiches, or tacos.
• Drink kombucha recommend approx 1/2 per day to start with.

Fermented foods and drinks are a wonderful tasty tradition way to increase your vitality and wellbeing. I always suggest to brew your own and share the knowledge with others.