Kombucha And Kefir, Which Is Better To Keep Usus Healthy?

Kombucha (Photo: Freepik/Freepik)

JAKARTA - Recently, fermented drinks such as kombucha and kefir have become increasingly popular because they are believed to be good for digestion and gut health.

Just like other fermented foods such as medium, tempeh, or sauerkraut, these two drinks are rich in probiotics. Probiotics are good bacteria that help maintain a microbial balance in the intestines.

Although both fermented results, kombucha and kefir are different in terms of basic ingredients, taste, and nutritional benefits. Here are the differences in commbucha and kefir, as reported by the Real Simple page.

1. Kombucha

Kombucha is a natural carbonated drink that is fermented by tea. Usually made from fermented black, green, or oolong teas using a mixture of bacteria and yeast or known as SCOBY.

According to nutritionist Meggie Connelly, MS, RDN, tea types do not have much effect on the fermentation process, but can provide additional antioxidant benefits.

For example, green tea-based kombucha tends to have higher polyphenols, namely substances that act as natural antioxidants.

In addition to helping healthy the intestines, research also shows that kombucha can help lower cholesterol, reduce inflammation, and improve the body's metabolism.

Based on USDA data, in a dose of about 350 ml (12 ounces), kombucha contains about 59 calories with 14.8 grams of carbohydrates and 14.8 grams of sugar.

The protein content is about 0.3 grams, while the fat is almost non-existent. In addition, kombucha also contains a little vitamin B2 (riboflavin), which is about 0.1 milligrams which helps the body's energy metabolism.

However, it should be noted that the content of kombucha nutrition can vary depending on the brand. Many products in the market contain additional sugar to make it taste sweeter. If you want a healthier version, choose a kombucha with low sugar levels or try to make your own at home.

2. Kefir

If kombucha is made from tea, then kefir comes from fermented milk. It can be from cow's milk, goats, to plant-based milk such as soybeans.

Kefir is like yogurt, but the manufacturing process is different. Kefir uses a mixture of special bacteria and yeast (yeast) which makes the texture and taste more fluid and a little acidic.

Nutritionist Sheri Gaw, RDN explains that people who are rich in protein, calcium, vitamin D, vitamin B12, and of course probiotics. Several studies also show that they have antioxidants, anti-inflammatory, and antimicrobial effects.

In one glass ofef measuring about 240 ml, this drink contains about 127 calories with 18.3 grams of carbohydrates and 16.9 grams of sugar. The protein content is quite high, which is about 8.7 grams, and fat is 2.3 grams.

In addition, kefir is also a good calcium source with a content of about 303 mg, and contains vitamin B12 of 0.7 micrograms and vitamin D of about 2.4 micrograms. Both are important to maintain bone health and immune system

But just like kombucha, some kefir products also contain additional sugar. So make sure you check the nutritional label before buying.

Which One Is Better?

Both kombucha and kefir both have benefits for digestion and body health. The difference is that kombucha is more suitable for those of you who avoid dairy products, while fat is superior in protein and calcium content.

Choose a kombucha if you can't eat dairy products because of lactose intolerance. This drink is also suitable for those of you who want to enjoy fresh drinks with a natural soda sensation, but still healthier.

In addition, kombucha can be the right choice if you are looking for additional antioxidant intake from tea, especially green tea.

Choose kefir if you want to increase protein, calcium, and vitamin D intake to maintain body health. These fermented drinks are also suitable for those of you who want to strengthen your bones and increase endurance, especially if you don't have problems with products made from milk.

The good news is that both kombucha and kefir are easy to find in supermarkets. Usually, kombucha is available in cold drinks such as juice, while kefir can be found in the yogurt product area in the refrigerator.