Apple cider vinegar, a fermented apple juice, can be beneficial for gut health when consumed in moderation, such as in dressings or marinades. However, it should be diluted before drinking to prevent stomach upset or throat irritation.
The probiotics and live microorganisms in apple cider vinegar support digestive health by protecting against harmful bacteria. The primary component, acetic acid, has antibacterial properties that enhance overall gut function.
Gut health is crucial for overall well-being, as poor gastrointestinal conditions can lead to:
- Abdominal pain
- Bloating
- Acid reflux
- Flatulence
- Headaches
- Fatigue
- Joint pain
The state of your gut also affects immune function, mood, and inflammation levels.
Although apple cider vinegar is very acidic, ingesting it neat or daily might result in:
- Stomach upset
- Acid reflux
- Esophageal damage
Apple cider vinegar may improve blood sugar regulation after meals and help manage lipid profiles (cholesterol and triglycerides) for individuals with type 2 diabetes. It may also have a beneficial effect on glycemic status and lipid parameters, but further research is required.
While there are various anectodal advantages of apple cider vinegar, such as promoting weight loss, lowering blood pressure, or improving sleep, these claims lacks comprehensive human studies to validate them fully:
- Promotes weight loss
- Fights belly fat
- Prevents heartburn
- Lowers blood pressure
- Improves sleep
- Detoxifies
- Topical application for skin conditions like acne and eczema
Beyond acetic acid, apple cider vinegar contains antioxidants that combat cell damage from free radicals. It also includes nutrients such as:
- Pectin
- Ascorbic acid
- Thiamine
- Riboflavin
- Biotin
- Folic acid
- Niacin
- Pantothenic acid
Apple cider vinegar can be beneficial for gut health by improving digestion and balancing the gut microbiome. Including it in marinades or salad dressings is one way to incorporate it into your diet.
Since concentrations vary between products, there's no established dosage for specific health conditions. It's recommended to regularly consume apple cider vinegar through foods like salad dressings, marinades, and sauces. Excessive long-term consumption can cause side effects including:
- Hypokalemia (low potassium levels), especially if combined with herbs or medications that lower potassium, such as Lanoxin (digoxin), insulin, or diuretics
- Low blood sugar levels, particularly for those using diabetes medications
- Tooth erosion
High consumption can also irritate the throat and worsen existing ulcers. Consult a healthcare provider if you have underlying conditions or are pregnant/breastfeeding.
Small amounts of apple cider vinegar can be added to salad dressings, marinades, or used for pickling vegetables. If ingested, dilute it by mixing no more than one tablespoon with an 8-ounce glass of liquid and limit the intake to one tablespoon per day.
- Apple cider vinegar may enhance gut health through improved digestion and altered food absorption, as well as help manage blood sugar and cholesterol levels, particularly in diabetics.
- While safe in small quantities like dressings, daily consumption can lead to side effects such as low potassium, stomach upset, or throat irritation. Always dilute it and limit intake to one tablespoon per day.
- Consult a healthcare provider before regular use, especially if you're on medications or have gastrointestinal concerns.