Denver's Kombucha Craze: Gut Health Hype or Hazard?

By Franklin Everett Shaw

July 27, 2025

Forget the green juice cleanse. Denver’s got a different kind of health craze bubbling up, and it’s fizzy, tangy, and sometimes, a little bit dangerous. We’re diving deep into the world of kombucha in the Mile High City, separating the probiotic promise from the potential pitfalls.

Denver’s kombucha scene is exploding. From taprooms in RiNo to farmers’ markets in South Pearl, you can’t escape the fermented tea. But is it all hype, or is there real gut-health gold in that glass?

Let’s start with the local brews. Rowdy Mermaid, based in Boulder but widely available in Denver, is a popular choice. Their focus on unique flavor combinations, like Lavender Hops, is appealing. Happy Cakes Bakes, a Denver bakery, even offers kombucha on tap, showcasing the beverage’s versatility.

However, not all kombucha is created equal. Many commercial brands, even those claiming health benefits, are loaded with sugar. This is a major concern, especially for Denverites managing blood sugar levels or following a ketogenic diet.

Consider this: the American Diabetes Association recommends limiting added sugar intake. Some kombucha brands contain upwards of 15 grams of sugar per serving. That’s nearly half the daily recommended limit for women.

The unpasteurized nature of most kombucha also presents a risk. While proponents tout the live cultures, unpasteurized beverages can harbor harmful bacteria. Individuals with weakened immune systems, pregnant women, and young children should exercise caution.

Now, let’s talk about brewing your own kombucha in Denver. The high altitude presents unique challenges. Water boils at a lower temperature, which can affect the fermentation process.

Here’s a step-by-step guide to brewing safe and delicious kombucha at home in Denver:

Source your SCOBY (Symbiotic Culture of Bacteria and Yeast). You can find them online or from local kombucha brewers. Check Facebook Marketplace or local health food stores.
Brew your starter tea. Use filtered water and organic black or green tea. Avoid flavored teas or teas with oils.
Adjust for altitude. Since water boils at a lower temperature in Denver, steep your tea for a slightly longer time to extract maximum flavor. Experiment to find your sweet spot.
Cool the tea. This is crucial. Adding the SCOBY to hot tea will kill it.
Combine the tea, starter liquid (from a previous batch of kombucha), and SCOBY in a glass jar. Use a wide-mouth jar for better airflow.
Cover the jar with a breathable cloth and secure it with a rubber band. This allows air to circulate while preventing fruit flies from entering.
Ferment in a dark, room-temperature location. Avoid direct sunlight. The ideal temperature range is 68-78°F (20-25°C).
Taste-test after 7 days. Use a clean straw to sample the kombucha. It should be slightly tart and slightly sweet.
Continue fermenting until it reaches your desired level of tartness. This can take anywhere from 7 to 30 days, depending on the temperature and your taste preferences.
Bottle the kombucha for a second fermentation. Add fruit, herbs, or spices for flavor. Be careful, as this process creates carbonation and can lead to explosions if not done properly. Use bottles designed for kombucha or beer.
Refrigerate to slow down fermentation. This will also help to prevent over-carbonation.

Sourcing local ingredients can significantly enhance your kombucha. Colorado honey, for example, adds a unique sweetness and potential health benefits. Look for local fruit at farmers’ markets for flavoring during the second fermentation.

One common mistake is using tap water without filtering it. Denver’s tap water, while generally safe, contains chlorine and other chemicals that can inhibit fermentation. Always use filtered water.

Another pitfall is neglecting sanitation. Thoroughly clean all equipment with hot, soapy water before each batch. This will help to prevent mold and other unwanted bacteria from growing.

Over-fermentation is also a common issue. If the kombucha becomes too tart, it’s likely over-fermented. You can still use it as a starter liquid for your next batch, but it may not be palatable on its own.

Let’s consider a real-world scenario. Imagine you’re a Denver resident with type 2 diabetes. You’re intrigued by the potential health benefits of kombucha but concerned about the sugar content.

Here’s what you should do:

Choose low-sugar kombucha brands. Look for brands that use alternative sweeteners like stevia or erythritol.
Brew your own kombucha and control the sugar content. Experiment with different fermentation times to achieve your desired level of tartness.
Monitor your blood sugar levels. Check your blood sugar before and after consuming kombucha to see how it affects you.
Consult with your doctor or a registered dietitian. They can provide personalized advice based on your individual needs.

Kombucha isn’t a magic bullet. It’s not a replacement for a healthy diet and lifestyle. However, when consumed responsibly, it can be a delicious and potentially beneficial addition to your routine.

Don’t fall for the hype. Do your research, understand the risks, and make informed choices. Denver’s kombucha scene is vibrant and exciting, but it’s up to you to navigate it safely and effectively.

Remember, moderation is key. Enjoy your kombucha, but don’t overdo it. And always listen to your body. If you experience any adverse effects, stop consuming kombucha and consult with a healthcare professional.

So, raise a glass (of responsibly brewed kombucha, of course) to gut health, Denver style. Just remember to keep it real, keep it safe, and keep it delicious.