FODMAP food guide
Is kombucha low FODMAP?
FODMAP score
55
Moderate
In small portions — Kombucha is moderate in FODMAPs. Portion size decides whether it triggers symptoms.
FODMAPs present
Low-FODMAP serving
small glass (~125 ml)
Becomes high FODMAP at
1 bottle (250-330 ml)
Kombucha is dose-dependent and varies by brand; keep to a small glass and avoid fruit-juice-heavy versions.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores kombucha at a serving of small glass (~125 ml); at 1 bottle (250-330 ml) it belongs in the high band. A source quoting the larger serve will call it high, and one quoting the smaller will call it low — the same food, measured at two different amounts.
Based on published FODMAP research and reviewed reference data. Informational only — not medical advice. Tolerance is individual; verify with a dietitian during the elimination phase.
How much is OK?
This food's verdict depends on the serving. The bands below show where the load builds, group by group.
Fructans
180 ml is a small glass — about half a standard bottle — and is the portion published FODMAP research rates as low. A full 250 ml serve is high, so pour a glass rather than drinking from the bottle. Flavoured kombuchas with juice or fruit concentrate add fructose the plain-tea testing does not cover.
Bands reflect published FODMAP research for typical preparations — individual tolerance varies, especially mid-reintroduction.
Go deeper
Related foods — gentlest first
Green scores are the real swaps; matching numbers are just relatives, not alternatives.