Written by: Doug Cook, RD
Updated: November 23rd, 2022
Apple cider vinegar is VERY popular in the ‘alternative’ and natural health community.
It seems like there’s no shortage of health claims. These claims include everything from promoting weight loss and detox to boosting energy and banishing bad breath.
Using food and plants as medicine is nothing new. We’ve been doing it for thousands of years before the era of pharmaceutical medications. Hey, I’m all for it if there’s good quality research to back up those claims since several, everyday foods have healing properties. When it comes to gut health specifically, apple cider vinegar is enjoying lot of press lately as thetonic du jour.
Should you take apple cider vinegar for gut health?
Before I answer that, I need to briefly explain how apple cider vinegar is made.
It starts by taking crushed apple juice (apple cider – loosely strained) and fermenting it with yeast to produce alcohol. After this, bacteria is added to the apple alcohol solution which is further fermented by the bacteria. The conversion of alcohol to acetic acid is how vinegar is produced (the same thing that happens to wine when it is ‘off’).
Because the cider is not ultra-filtered, other components of the apple will be present such as protein, enzymes, and the bacteria themselves that made the vinegar in the first place. For this reason, unpasteurized, non-filtered apple cider vinegar will be murky AND contain some probiotic bacteria.
Bloating and Digestion
Apple cider vinegar has long been promoted to help with bloating. One problem is that the exact cause of bloating isn’t straightforward. Therefore addressing this common gut complaint needs a little nutritional detective work.Bloatingcan be due to low stomach acid or constipation or it could be due to something else. Many believe that the acetic acid in apple cider vinegar will help with the digestion of protein-rich foods. The stomach produces acid for this reason but as we age, we make less of it. Bloating is a legit consequence of low stomach acid but to date, there isn’t any robust research showing that apple cider vinegar will do the trick.
Having said that,anecdotallyI’ve had clients benefit from taking some apple cider vinegar diluted in water with meals when it came to relieving some post-meal ‘heaviness’. This was suggested after a proper assessment was done and other causes of digestive issues were ruled out and addressed. Don’t use vinegar as self-treatment first. If you’re having troubling digestive and gut issues, seek professional help.
Heartburn. Could It Really Be Due To LOW Stomach Acid?
Reflux
For many, reflux is due to low stomach acid production, not from an excess. Most automatically think that any regurgitation and pain is from having too much stomach acid. But, even those on acid-reducing medications will feel burning with reflux. This is because the esophagus doesn’t have a protective layer of mucous-like the stomach does so don’t let burning fool you into thinking you have too much acid. If you have persistent acid reflux, you may haveGastroesophageal Reflux Disease (GERD)and should speak to your doctor. Untreated GERD can lead toBarrett’s esophagus, and if left untreated, can develop further into esophageal cancer.
A lack of adequate stomach acid can result in altered digestion, food fermentation, and gas production. Supporting the stomach with additional acid from apple cider vinegar seems counter-intuitive but again, there isn’t a ton of research.
Anti-bacterial
This one is true. That is if you’re looking for a non-toxic, ‘natural’ antibacterial cleaning agent. Acetic acid, the organic acid found in all vinegar DOES have antimicrobial properties. However, when it comes to your internal environment, apple cider vinegar is no match for the antibacterial, antifungal, and antimicrobial properties of your own stomach and bile acids. Vinegar of any kind won’t make a dent in your fight against pathogens.
Gut Inflammation
Some of the claims for this claim is that apple cider vinegar will ease inflammation by supporting the digestion of problematic foods. As well, by helping to prevent the overgrowth of bad bacteria, apple cider vinegar will prevent and/or reduce gut inflammation.
If only it was that simple. This just isn’t true.
Functional Properties of Vinegar
Safety
Did I mention it’s highly acidic? Drinkinga lotof apple cider vinegar can:
- Damage yourteeth
- Irritate your throat
- Upset yourstomach
- May also cause yourpotassiumlevels to drop too low
- May aggravate your symptoms if you have an ulcer
FUN FACT:as with any vinegar, apple cider vinegar DOES NOT cause ulcers but may make symptoms worse if you do have an existing ulcer.
Should you include apple cider vinegar?
In short, apple cider vinegar probably won’t hurt you. Enjoy it in yourdiet because it’s calorie-free, adds lots of flavor to food, and anecdotal evidence suggests it might be helpful. But it’s not a miracle cure
Here are some other ways to add apple cider vinegar to your day:
- Make a hot ‘tea’.Add 1 to 2 tsp of apple cider vinegar to 1 cup of hot water. Add 1 tsp of lemon juice (optional). Sweeten with a drizzle of honey or maple syrup.
- Dilute some in water.add 1 to 2 tsp to 1 cup of water and take with meals.
- Use on a salad.it makes an excellent salad dressing. For a quick and easy dressing, blend 1 tablespoon of apple cider vinegar with 1 tablespoon of olive oil. Add a dash of ground pepper.
- Quick ‘pickles’.Growing up my mother would put onions and cucumber slices in white vinegar to ‘pickle’ them. Substitute apple cider vinegar for a twist.
Doug Cook RDN is a Toronto based integrative and functional nutritionist and dietitian with a focus on digestive, gut, and mental health. Follow him onFacebook,InstagramandTwitter.
FAQs
According to the Canadian Digestive Health Foundation, some people may experience relief from bloating and acid reflux thanks to this beverage. Clinical research doesn't support these claims, though. Drinking too much apple cider vinegar may actually upset your stomach and irritate your throat.
Does apple cider vinegar really help with digestion? ›
ACV may help in specific instances. ACV is naturally acidic, and so for people with low stomach acidity, using ACV may help raise stomach acid levels to aid digestion. In theory, this could prevent gas and bloating, which a slow digestion can cause.
How much apple cider vinegar should you take for gut health? ›
The bacterial content of apple cider vinegar is thought to help support the gut microbiome. In 2021, a case study reported that apple cider vinegar was used as part of a combined treatment that included the consumption of 1-2 teaspoons of ACV before meals for gastrointestinal problems.
How to use apple cider vinegar to reduce belly fat? ›
The amount of apple cider vinegar used for weight loss is 1–2 tbsp (15-30 mL) per day, mixed with water. It is best to spread this out into 2–3 doses throughout the day, and it may be best to drink it before meals.
Does apple cider vinegar clean your intestines? ›
Apple cider vinegar is loaded with antibiotic and antioxidant properties that help with both cleansing and maintaining a healthy colon and gut. ACV also supports the digestive system and colon in eliminating toxins, and making it easier to maintain a healthy weight.
Is it better to drink apple cider vinegar in the morning or at night? ›
While apple cider vinegar may offer some health benefits, there is a lack of research on consuming it before bedtime versus at other times like the morning. That said, to avoid side effects like indigestion or acid reflux at night, consume it at least 2-3 hours before bed.
What medications does apple cider vinegar interfere with? ›
A few medications may interact with apple cider vinegar:
- Diabetes medication. People who take insulin or insulin-stimulating medications and consume vinegar may experience dangerously low blood sugar or potassium levels.
- Digoxin (Lanoxin). This medication lowers your blood potassium levels. ...
- Certain diuretic drugs.
Even though prebiotics and probiotics are good for your microbiome, consuming a lot of ACV can disrupt the balance of your gut bacteria. This could lead to digestive issues, such as acid reflux, bloating, or diarrhea.
What are the side effects of apple cider vinegar? ›
Apple cider vinegar can cause side effects. For example, applying undiluted vinegar to the skin for long periods can lead to burns and irritation. Regularly consuming large quantities of the vinegar, especially in an undiluted form, may cause digestive issues, damage the teeth, and affect potassium levels.
Can apple cider vinegar clean out your liver? ›
When it comes to home remedies, apple cider vinegar is a preferred choice since it has amazing detoxification properties. Apple Cider Vinegar works by helping the liver flush out the toxins that can interfere with the body's normal functioning.
Five foods that may help burn belly fat include:
- foods with soluble fiber like fruits, vegetables, and legumes.
- foods with protein like meat, fish, eggs, and dairy.
- fatty fish like tuna and salmon.
- foods with probiotics like yogurt, kefir, sauerkraut, and kimchi.
- green tea.
High-intensity interval training (HIIT): It is probably one of the fastest and most efficient ways to lose stomach fat and reduce the overall body fat percentage. HIIT is a high-intensity short period of exercise that usually doesn't exceed 30 minutes, with short breaks of recovery periods of 30-60 seconds.
How can I reduce my tummy in 7 days? ›
What is the fastest way to lose belly fat in a week? Doing cardio and abdominal exercises every day, coupled with a healthy diet (that is low in calories, fats, and sugars) is an efficient strategy for losing belly fat quickly.
How to clean out bowels quickly? ›
How can I clean my colon naturally?
- Hydration. Drinking plenty of water and staying hydrated is a great way to regulate digestion. ...
- Saltwater flush. You can also try a salt water flush. ...
- High fiber diet. ...
- Juices and smoothies. ...
- Juice fast. ...
- More resistant starches. ...
- Probiotics. ...
- Herbal teas.
Water flush: Drinking plenty of water and staying hydrated is the simplest way to regulate digestion. Drinking six to eight glasses of lukewarm water per day is recommended for colon cleansing. Additionally, eating fresh fruits and vegetables high in water content like watermelon and tomatoes would be helpful.
Does apple cider vinegar affect your bowels? ›
Digestive problems: Apple cider vinegar can irritate the intestine. Drinking too much of it could cause diarrhea or increase bloating and gas. Tooth enamel damage: Since apple cider vinegar is really acidic, drinking it can wear away your enamel.
Does apple cider vinegar help bowel movement? ›
Because a lack of fiber brings on most cases of constipation in the diet, apple cider vinegar's high concentration of pectin, a water-soluble dietary fiber, is believed to help improve digestion. Once the constipation has passed, pectin from ACV will help ensure the digestive system and colon are running smoothly.
Does apple cider vinegar neutralize your stomach? ›
Apple cider vinegar is a popular natural remedy for acid reflux and heartburn. Many people claim that it relieves their symptoms. However, there are currently no scientific studies to say that apple cider vinegar is effective for acid reflux.
Is apple cider vinegar good for IBS? ›
Fermented products are thought to be good news for digestive issues, and apple cider vinegar is becoming increasingly popular in treating IBS symptoms.
What are the side effects of taking apple cider vinegar tablets? ›
Studies and case reports suggest that ingesting apple cider vinegar can lead to upset stomach, throat irritation, low potassium and erosion of tooth enamel. Apple cider vinegar pills may have similar side effects.
