Based on current guidance from health sources, you can drink kombucha while breastfeeding, but with caution and moderation. Here are the key considerations and practical tips:

• Caffeine content
  • Kombucha is made from tea, so it contains caffeine. The fermentation process reduces caffeine somewhat, but trace amounts remain. Most 8-ounce servings contain roughly 10–25 mg of caffeine, depending on the brand and brewing. For context, a cup of coffee typically has about 95 mg. If you’re sensitive to caffeine or if your baby shows signs of fussiness or sleep disruption, limit intake and monitor your baby’s response.

* Practical tip: limit to one 8–12 ounce serving per day and choose brands with lower caffeine if possible.

• Alcohol content
  • Kombucha ferments, producing a small amount of alcohol, usually less than 0.5% ABV. This is much lower than alcoholic beverages, but not zero. Alcohol can pass into breast milk, and the amount transferred depends on your metabolism, the amount consumed, and timing related to feedings.

* Practical tip: consider waiting at least 1–2 hours after drinking before breastfeeding, especially if you’ve had more than a small serving. Be mindful of brands and batch variability.

• Probiotics and gut health
  • Some people find kombucha’s probiotic content beneficial for gut health; however, robust evidence specific to breastfeeding is limited. If you tolerate it well and your baby shows no signs of sensitivity, it can be part of a varied, balanced diet.

• Safety caveats
  • Choose pasteurized, reputable brands to minimize any contamination risk. If you have a history of immune compromise or any health concerns, or if your baby has a sensitive or unsettled temperament, you may want to avoid or limit kombucha and discuss with your healthcare provider. Some guidelines advise caution or avoidance for pregnancy/breastfeeding populations.

• Practical approach
  • Start with a small amount (a half serving) and observe your baby for changes in sleep, fussiness, or feeding pattern over the next day or two.
  • Keep a daily tally of caffeine and alcohol exposure from all sources (coffee, tea, chocolate, etc.) to stay within comfortable limits for you and your baby.

Bottom line: Yes, many breastfeeding moms drink kombucha in moderation, but be mindful of caffeine and trace alcohol content, choose reputable brands, and watch for any baby responses. If there are any concerns or if the baby is particularly sensitive, consult your healthcare provider for personalized guidance.