Move Over Kombucha — Here’s Why Water Kefir and Tepache Might Be Better for Your Gut Health
The two fermented beverages are rich in vitamins, antioxidants, and have a long history of anti-inflammatory benefits.
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If you’ve been to the grocery store lately, you might have noticed some "new" sparkling drinks sitting next to your favorite brand of kombucha or prebiotic soda. Water kefir and tepache are gaining popularity thanks to their potential health benefits, but these fermented beverages have actually been around for centuries. Keep reading to learn more about them and to discover whether these "old" beverages are actually better than their trendy counterparts.
What is water kefir?
You may already be familiar with dairy kefir, a fermented milk drink made with starters, or probiotic kefir crystals. In a similar fashion, water kefir is a fizzy beverage made with water, water kefir crystals, sugar, and fruit juice. Because water kefir is made with active, live cultures, it may have some of the gut health benefits associated with other probiotic-containing foods. This is due in part to the water kefir crystals, or small, squishy solids made from a symbiotic combination of yeast and a whole host of probiotics, including lactic acid bacteria, acetic acid bacteria, and sometimes bifidobacteria. (Kefir crystals are sometimes called kefir grains, though it should be noted they are actually grain-free.)
Kefir crystals are nourished by carbohydrates, usually sugar. As they grow and ferment, the crystals produce more probiotics along with bubbles of carbon dioxide. When it is bottled, fizzy water kefir liquid is scooped up, leaving the crystals behind; a touch of sugar is added to the bottle or can to keep the probiotics alive and healthy, and a little fruit juice is often added for natural flavor.
What is the history of water kefir?
Water kefir has been around for generations. Produced with local sources of sugar and/or fruits, water kefir, and other fermented beverages like it, can be found around the world:
- Mexico – made with cactus paddles (nopales), sugar cane, and fruit juices
- Colombia – made with dry cane syrup
- France – made with sugar, figs, and lemon
- Italy – made with grapes
- Greece – made with ginger
- British Isles – made with ginger
- East Africa – made with ginger
- United States – made with cornmeal, wheat flour, cream of tartar, and ginger
What are the benefits of water kefir?
Researchers have linked water kefir to a long list of potential benefits. But because the strains of good bacteria vary around the world, it is difficult to link any one specific benefit to all water kefir. In general, however, water kefir can be beneficial to gut health as it is considered a fermented food, with potential anti-inflammatory effects, and can increase the biodiversity of the gut’s good bacteria. It is also a source of antioxidants. Through the beverages’ fermentation process, metabolites are produced including amino acids, peptides, and B vitamins, especially vitamin B1, B12, and riboflavin.
Unique species of good bacteria are also found in water kefir, though they are different from those found in dairy kefir. If you already drink dairy kefir, adding water kefir could add additional beneficial bacteria to your diet. Both water and dairy kefir have a greater variety of probiotics than yogurt, which can help diversify your gut flora and deliver distinctive benefits. What's more, water kefir is vegan, dairy-free, and low in sugar, though, some cane sugar must be added to keep the probiotics found inside it alive.
How is water kefir different from kombucha?
Water kefir and kombucha are naturally fizzy from fermentation, and live probiotics can be found in both. Additionally, each product also needs to be refrigerated because of these "live cultures."
Since the good bacteria found in each of these functional beverages are unique to their different starter cultures, differences exist between them, too. Kombucha is made from sugar-sweetened tea, and a symbiotic starter called a SCOBY, which typically remains floating on top. Kombucha is boldly tart, sweet, and can be a bit funky-flavored. Water kefir is made from sweetened water, and the symbiotic starter crystals stay on the bottom of the liquid. Water kefir tastes lighter than kombucha; it’s mildly sweet, fruity, and occasionally will have a very faint aroma of the live fermentation happening (which smells a little like apple cider.)
Researchers have found that kombucha usually contains more acetic acid bacteria, while water kefir has more lactic acid bacteria. Acetic acid colonies are known for antimicrobial qualities and efficient metabolism, which has been linked to blood sugar control and lower cholesterol levels. Lactic acid bacteria is linked with improved gut bacteria and a well-functioning immune system. Both kombucha and water kefir contain a variety of polyphenol antioxidants, vitamins, and minerals, especially B vitamins and vitamin C.
What is the best water kefir to buy?
There are a few brands that can be found in the U.S., including Doctor D’s Probiotic Sparkling Drink and Agua de Kefir. These brands must stay refrigerated to keep the probiotics alive, so they can be difficult to ship. Look for them on store shelves at retailers who have a good reputation for cold chain management.
Doctor D’s Tart Cherry is a standout flavor and is made with real tart cherry juice and no artificial sweeteners. "Water kefir is nature’s soda," says Stuart Dimson, Founder of Doctor D’s, who has been making water kefir since 2014. "It has been enjoyed for centuries for the delicious taste and the gut-health benefits. One customer who grew up in the Baltic region told me our water kefir brought back fond memories of a probiotic drink she loved drinking as a child."
If you can’t find water kefir locally, it is easy to make your own. Simply mix together kefir grains, water, and sugar, then let it sit out on the counter for a few days.
What is tepache?
In addition to water kefir, tepache is another fermented beverage currently giving kombucha a run for its money. Tepache is a traditional Mexican beverage crafted by fermenting pineapple rinds in water along with raw sugar and spices.
Fermentation occurs thanks to the wild bacteria and natural yeasts on the rinds. The yeast consumes the raw sugar and any remaining pineapple juice, producing carbon dioxide bubbles and transferring some of the probiotics into the beverage.
Does tepache contain live probiotics?
Homemade tepache has deep roots in Mexican culture and can still be found sold by street vendors there. In the U.S., you can find homemade tepache at some Mexican restaurants, where batches are crafted with recipes using a variety of fruits beyond pineapple. These fresh versions usually contain probiotics.
Tepache is also becoming more popular on supermarket shelves, especially ones that contain live probiotics or "live cultures." Different brands vary, so check the label. If a can or bottle is shelf-stable, it does not contain live probiotics.
Is tepache good for your gut?
Traditional homemade tepache generally contains a variety of good bacteria, which have been linked to gut health.
"Our third-generation Tepache recipe marries together traditional and modern ingredients. The recipe also contains the gut-friendly fibers acacia, as well as agave inulin," says Dana Barba, Chief of Growth at De La Calle, the maker of Tepache Modern Mexican Soda. A can of De La Calle’s organic Spiced Pineapple Tepache contains 6 grams of prebiotic fiber. The product is shelf-stable for convenience, as such it does not contain live probiotics. Whole fiber in foods, as well as fiber ingredients, have also been linked to gut health. Agave inulin and acacia fiber are both prebiotics, which nourish gut probiotics.
What does tepache taste like?
Tepache is lightly carbonated and tastes faintly of the fruit flavors from which it’s made. The funkiness can be a range of barely there to bold, depending on the recipe and the length of fermentation timing.
How is tepache different from prebiotic soda?
Some cans of tepache contain prebiotic fibers. De La Calle’s Tepache contains 6 grams of fiber. Popular prebiotic sodas have a range of fiber from 3 to 9 grams. Prebiotics should be introduced gradually to avoid uncomfortable side effects.
Both tepache and prebiotic sodas are low in sugar. Tepache is low in sugar because the probiotics consume some sugar during fermentation; De La Calle’s Tepache cans contains 5 to 9 grams. Prebiotic sodas add a few grams of sugar, usually around 2 to 5 grams. Both types of beverages usually have less than 60 calories.
Tepache formulations almost always contain real fruit juice for a touch of sweetness and to pay homage to the 'original' Mexican tepache recipe. Some prebiotic soda flavors contain fruit juices; others do not.
What is the best tepache to buy?
De La Calle’s Tepache is one of the easiest cans to find. All the flavors we purchased were delicious, with Spiced Pineapple being our top favorite.
We’ve also found some local brands with small distribution, like Puro Tepache from Texas, which contains live probiotics.
You can also make your own tepache that contains live probiotics. Just make sure you follow strict food safety practices or get tepache from a reputable restaurant as the homemade versions can be a food safety risk.
The bottom line:
Water kefir and tepache are both fermented, fizzy, probiotic drinks. While they each feature different primary ingredients and fermentation styles, they can be beneficial for your digestive system. When compared to other 'gut-health' beverages like kombucha and prebotic soda, it’s helpful to know that water kefir contains probiotics that can aid your gut health, while bottled tepache is a good source of gut-friendly prebiotics.
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