Fermented drinks in pregnancy: kefir, kombucha, kvass and ginger beer
The short answer
Water kefir, kombucha and kvass are fermented, so most contain a small amount of alcohol. The NHS advises not drinking alcohol at all if you’re pregnant or trying to be. Kombucha also contains caffeine. The cautious choice is to avoid fermented drinks during pregnancy, and to ask your midwife or GP if you’re unsure. Ginger beer is a different case (see below).
Fermented drinks have become a popular part of many people’s fridges, so it’s natural to wonder whether you can keep enjoying them while pregnant. Here’s what the official UK guidance says, drink by drink, so you can make an informed choice with your midwife.
Why fermented drinks need care in pregnancy
Fermentation happens when live yeasts and bacteria feed on sugar. As well as the gentle tang and fizz, this naturally produces a small amount of alcohol. Raw (unpasteurised) drinks keep fermenting slowly after bottling, especially if they get warm, which is why they need to be kept in the fridge.
The NHS advises that if you’re pregnant or planning a pregnancy, you should not drink alcohol, because drinking in pregnancy can cause long-term harm to the baby. The more you drink, the greater the risk.
Not every fermented drink states its strength clearly on the label. If you can’t tell how much alcohol a drink contains, ask the brand, and treat it with caution until you know.
Can you drink water kefir while pregnant?
Water kefir is made by fermenting water kefir grains with water, sugar and fruit. Like other fermented drinks, it contains a little alcohol from fermentation.
We’d rather be straight with you: PiQi water kefir is typically around 0.3% ABV and always under 0.5% ABV, from natural fermentation. Because of this, we don’t recommend drinking it during pregnancy, and we’d suggest saving it for later.
Homemade water kefir is harder to judge. Its strength depends on temperature, timing and the second ferment, and there’s no easy way to measure it at home. Good hygiene matters too. If you brew at home, it’s best to pause while you’re pregnant.
Can you drink kombucha while pregnant?
Kombucha is fermented sweetened tea, so it contains small amounts of alcohol and caffeine. The NHS recommends no more than 200mg of caffeine a day in pregnancy. For comparison, it gives a cup of black or green tea as about 75mg. If you do drink kombucha, it counts towards that total, and the alcohol point above still applies.
Can you drink milk kefir while pregnant?
Milk kefir is fermented milk, closer to a drinking yoghurt. The NHS doesn’t mention kefir by name, but it does advise avoiding unpasteurised milk, cream and yoghurt in pregnancy because of the risk of listeria. So, if you’re considering milk kefir, check it’s made with pasteurised milk, avoid homemade kefir made from raw milk, and check with your midwife first. Like other fermented drinks, it may contain a trace of alcohol.
Can you drink kvass while pregnant?
Kvass is a traditional fermented drink made from rye bread (sometimes beetroot). Its strength varies a lot between brands and home brews, so the same caution applies as for kombucha and kefir: check the label, and if in doubt, leave it out.
Can you drink ginger beer while pregnant?
Two quite different drinks share the name:
- Fizzy soft-drink ginger beer is flavoured, carbonated water and isn’t fermented.
- Brewed or fermented ginger beer is made with yeast, like a traditional ginger beer plant. These can contain a little alcohol, even when they’re sold next to the soft drinks. Alcoholic ginger beers are clearly stronger still.
Look for words like “brewed” or “fermented” and an ABV on the label. If it’s there, treat the drink the same way as the fermented drinks above.
Ginger itself is often welcome in pregnancy. The NHS notes that there’s some evidence foods or drinks containing ginger may help reduce nausea and vomiting. It advises checking with a pharmacist before taking ginger supplements.
Gentle alternatives
- Fresh ginger and lemon in hot water. The NHS suggests no more than 4 cups of herbal tea a day in pregnancy, and avoiding liquorice root.
- Sparkling water with sliced fruit, cucumber or fresh mint.
- Your favourite fermented drink, saved for after your baby arrives. If you’re breastfeeding, ask your midwife or health visitor about this too.
Talk to your midwife or GP
Every pregnancy is different. If you have questions about what to eat or drink, your midwife, GP or pharmacist is the best person to ask. This article is general information, not medical advice.
Sources
- NHS: Drinking alcohol while pregnant
- NHS: Foods to avoid in pregnancy (caffeine, unpasteurised dairy, herbal teas)
- NHS: Vomiting and morning sickness (ginger)
