Tepache: The Naturally Fizzy, Probiotic Pineapple Drink
Tepache is a traditional Mexican fermented beverage made from pineapple peels, sugar, and spices. Slightly tangy, mildly sweet, and naturally bubbly, it’s a delicious way to support gut health while reducing food waste. Unlike kombucha, tepache ferments quickly and doesn’t require a SCOBY, making it an easy, beginner-friendly fermented drink.
A Brief History of Tepache
Tepache has its roots in pre-Columbian Mexico, where it was originally made using corn. Over time, the recipe evolved, and pineapple became the primary ingredient. It remains a beloved street drink in Mexico, often sold chilled by vendors and served over ice. The traditional preparation includes piloncillo (an unrefined cane sugar) and spices like cinnamon and cloves, adding depth to its flavour profile. While commercial versions exist, homemade tepache retains its probiotic benefits and avoids added preservatives.
Health Benefits of Tepache
Tepache isn’t just refreshing—it’s functional. Here’s what makes it great for your health:
Rich in Bromelain – Pineapple contains bromelain, an enzyme that supports digestion, reduces bloating, and helps break down proteins. It’s also anti-inflammatory and can aid muscle recovery.
Probiotic Powerhouse – The natural fermentation process creates beneficial bacteria that support gut health, digestion, and immune function.
Blood Sugar Balance & Metabolism – Cinnamon helps regulate blood sugar, while cloves have antimicrobial properties that support gut balance.
Hydration & Electrolytes – Fermentation increases bioavailability of minerals like potassium and magnesium, supporting hydration and muscle function.
Caffeine-Free & Naturally Carbonated – Unlike kombucha, tepache is caffeine-free and has a mild, fizzy taste that makes it a perfect soda alternative.
Best Phase to Drink Tepache
Tepache is particularly beneficial during the ovulatory and luteal phases of the menstrual cycle.
Ovulatory Phase: The bromelain in pineapple helps reduce inflammation, which can support ovulation and prevent bloating.
Luteal Phase: Probiotics improve digestion, support hormone balance, and help reduce PMS-related bloating.
How to Make Tepache (Full Recipe)
Ingredients:
1 ripe pineapple (only the peels and core, flesh can be eaten separately)
½ cup organic cane sugar, piloncillo, or coconut sugar
1 cinnamon stick
2–3 whole cloves (optional)
4 cups (1 litre) filtered water
Instructions:
Prepare the Pineapple: Wash the pineapple thoroughly, then remove the peel and core. Cut the peel into large pieces.
Dissolve the Sugar: In a large glass jar, dissolve the sugar in the filtered water.
Combine Ingredients: Add the pineapple peels, core, cinnamon stick, and cloves into the jar.
Cover & Ferment: Cover the jar with a clean cloth secured with a rubber band to allow airflow while keeping out dust and bugs.
Fermentation Time: Let the mixture sit at room temperature for 2–5 days. Stir daily and taste after 48 hours. Once it’s slightly tangy and bubbly, it’s ready.
Strain & Bottle: Strain out the solids, transfer the liquid to a pressure-safe glass bottle, leaving about 1 inch of headspace.
Carbonation & Storage: Leave the sealed bottle at room temperature for 12–24 hours for additional carbonation, then refrigerate to slow fermentation.
Serve & Enjoy: Serve chilled over ice or mix with sparkling water for a lighter drink.
Tips for the Best Tepache
Use organic pineapple if possible since the peel is used in fermentation.
Adjust sweetness & fermentation time: More sugar speeds fermentation, while longer fermentation results in a tangier drink.
Burp bottles if fermenting longer to avoid excessive pressure buildup.
Pair with citrus: Adding orange or lime peels can enhance flavour and complexity.
Don’t throw away over-fermented tepache! If it turns too sour, use it as a base for salad dressings or marinades.
Cautions & Considerations
Alcohol Content: Tepache has a low alcohol content (typically 1–3%) due to natural fermentation. If left too long, it can turn into pineapple vinegar.
Fermentation Risks: Always use clean equipment to avoid contamination. If it smells off or has mold, discard it.
Sealed vs. Open Fermentation: Covering the jar with an airtight lid can speed up fermentation but must be burped daily to prevent gas buildup. A loose cloth cover allows airflow, slowing fermentation but reducing pressure risks.
Not for Those with Pineapple Allergies: Bromelain can cause irritation in those sensitive to pineapple.
Learn More About Balancing Your Body
Tepache is just one way to support your hormones and gut health naturally. If you're ready to dive deeper into cycle syncing, reducing PMS, and rebalancing your body, check out my Sacred Flow eBook. It's packed with guidance on how to work with your cycle, nourish yourself with the right foods, and restore balance. Get your copy today and start living in harmony with your body!
Final Thoughts
Tepache is a simple, delicious way to enjoy the benefits of fermentation, enzymes, and probiotics while honouring a traditional Mexican recipe. Whether you’re looking for a gut-healing drink, a caffeine-free alternative to soda, or a fun new fermentation project, tepache is a great addition to your routine.
Want to try making it yourself? Let me know in the comments if you’re a tepache fan!
