Kombucha Popsicles

These 3 ingredient Kombucha Berry Popsicles are the perfect functional & migraine friendly treat to cool down in the last few months of this summer’s heat!

So you may be a dedicated Kombucha lover, or you maybe wondering what all the hype is around kombucha.

Kombucha is a fizzy fermented, sweet-and-sour drink made with tea

The tea is typically made of either white, green, black, or oolong tea and is fermented with a friendly colony of bacteria from either sugar or yeast. The final product is known as Kombucha and contains vinegar, probiotics, B vitamins and a number of other chemical compounds.

Kombucha as a source of probiotics for gut health

The probiotics in kombucha occur naturally from the fermenting process. Drinking kombucha can help introduce your gut to healthy bacteria which can aid in digestion and microbiome diversity.

It should be noted that Kombucha does contain naturally occurring sugar through the fermenting process, as well as caffeine and a small amount of naturally occurring alcohol. With that being said, be sure to read the label before making a purchase.

Not all kombucha brands are the same, so we always recommend to look out for a kombucha with only fermented tea, fruit juice, or fresh herbs or spices.

Nutrition facts for GT's Lemon Berry Kombucha.
Kombucha Nutrition Label
GT's synergy raw kombucha bottle, lemon berry flavor.
Migraine Dietitian’s Kombucha Choice
What makes these Kombucha Berry Popsicles migraine friendly

You have heard about all the benefits of kombucha by now, but we snuck some other migraine friendly goodies into this recipe!

Ginger and Berries for Migraine

Ginger is a root with a fragrant zest that is known for its anti-inflammatory, anti-nausea, and anti-nociceptive (pain fighting) benefits. Did we mention it was packed full of antioxidants as well??? Ginger has been studied for migraine and may even be as effective as some prescription migraine medications in relieving an episode. If you want to learn more about ginger, check out my Ginger 101 blog.

Berries are commonly referred to as a ‘super food’ in the nutrition world, but for good reason. They are loaded not only with vitamins, minerals, and antioxidants but also with fiber! Berries contain vitamin C which can be beneficial for adrenal support with migraine. In addition to this, the anti-inflammatory compounds found in berries can help reduce inflammation which can be a migraine trigger.

Kombucha Berry Popsicles: The Recipe
Triple Berry Kombucha Popsicles featuring a bottle of kombucha and delicious berry popsicles.
Triple Berry Kombucha Popsicles

Prep Time: 2-3 hours

Yields: 6 popsicles

  • 1 cup fresh/frozen triple berry blend (blueberries, strawberries, raspberries)
  • 1/2 inch section of ginger root
  • 1 bottle (16 oz) GT’s Lemon Berry Kombucha (or kombucha of your choice)
  1. Blend together berries and ginger
  2. Combine blended berry mixture with kombucha and whisk until the bubbles have settled down
  3. Add to a popsicle mold and freeze for 2-3 hours or until frozen solid
  4. Remove from molds and ENJOY!
Popsicle Molds

These are the popsicle molds we use from Amazon, but any set will work!

No popsicle molds? No problem! Try using a cupcake tin! You can pour the mixture in the tin, cover it tightly with plastic wrap, and then poke holes in the top and put popsicle sticks through those holes. If this DIY popsicle holder doesn’t work, then we promise this mixture will taste JUST as good as a mocktail! Just pour over ice and enjoy!

I want to hear from you – have you tried kombucha with migraine? What are your thoughts on eating probiotic rich foods as part of your migraine care routine? Let me know in the comments!

Reviewed by Kelli Yates, RD, LD, CLT

Published by Kathryn Darsillo, B.S Nutrition & Dietetics, Dietetic Intern

Kathryn Darsillo, is currently a Dietetic Intern with Lenoir-Rhyne University and has a Bachelors of Science in Nutrition and Dietetics in addition to having an Associates Culinary Arts.

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