Kombucha
Kombucha is best avoided or strictly limited during pregnancy. It can contain trace amounts of alcohol and is often unpasteurised, both of which carry risks.
Kombucha is a fermented tea drink that has become widely popular for its supposed probiotic benefits. However, there are two concerns that make it something to approach with caution during pregnancy. First, kombucha naturally contains alcohol as a byproduct of fermentation — commercial brands typically range from 0.5% to 3% ABV, and some home-brewed kombuchas can be higher. Since no level of alcohol has been established as safe in pregnancy, regularly drinking kombucha with meaningful alcohol content is not advised. Second, many kombuchas are sold unpasteurised to preserve their probiotic content. Unpasteurised drinks carry a risk of harmful bacteria including Listeria and E. coli. Some manufacturers produce pasteurised, low-alcohol kombucha (clearly labelled 0.0% or under 0.5% ABV) — these are lower risk but still best consumed in moderation. The safest approach is to avoid kombucha during pregnancy or discuss it with your midwife. If you are drawn to fermented foods for their probiotic benefits, pasteurised yogurt and kefir made from pasteurised milk are safer alternatives.
What to be aware of
- Avoid home-brewed kombucha entirely — alcohol levels are unpredictable and it is unpasteurised.
- Commercial kombucha often contains 0.5–3% ABV — check the label carefully.
- Look for kombucha labelled 'pasteurised' and '0.0% ABV' if drinking during pregnancy.
- The probiotic benefits of kombucha are unproven — pasteurised yogurt is a safer source of beneficial bacteria.
- If in doubt, skip kombucha and discuss with your midwife.
NHS guidance: https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/