If you thought the healthy drink trend started with celery juice or oat milk, you thought wrong. Kombucha has been at the forefront of healthy drinks for years now, and for good reason.

Unlike traditional sodas or store-bought juices, kombucha offers a medley of benefits including improved digestion, immune support, liver support, and detoxification. But like with any health trend, there are a few questions that come with it. Is it really that good for you? How much is too much?

Below, we’re breaking down everything you need to know about the fizzy fermented beverage.

What exactly is kombucha?
If you’re not familiar with kombucha, it’s essentially a cold, fermented tea drink that’s usually made from green or black tea (sometimes a blend of both). As a result of the fermentation process, ready-to-drink kombucha contains live bacteria, yeast, and sugar, making it an incredible source of energizing and detoxifying properties.

So…is it really good for you?
Jam-packed with gut-friendly probiotics, antioxidants, and vitamins, this ultra-trendy drink packs a powerful punch. You’ll see that most bottles have about 30 to 50 calories per eight-ounce serving, plus two to 10 grams of sugar. If you seldom sip on it, two to 10 grams isn’t a lot of sugar (especially compared to juices and soda). However, despite rising sales and rave reviews, experts are yet to claim kombucha as “healthy.” Dr. Zhaoping Li from UCLA’s Center for Human Nutrition told the TIME magazine that there still isn’t enough scientific research available to prove the fermented tea drink’s effects. “We lack a really well-controlled study to say, ‘this is from kombucha’,” he noted.

How much should you actually drink?
There’s good news for kombucha lovers: many experts agree that it’s fine for most people to drink a serving or two of kombucha daily. The exception is those who have compromised immune systems, are pregnant, or are breastfeeding because the live bacteria can potentially be harmful (just like eating raw fish can be). Pace yourself if you’re a kombucha newbie. Drinking four ounces or less each day will give you a chance to see how you feel before gulping down more.

Do you have a healthy weight loss or fitness goal? This non-diet approach to eating is a total game-changer.

xx, The FabFitFun Team