How can apple cider vinegar support gut health?

Key Points

• Studies show that apple cider vinegar may positively affect our digestive systems, particularly our livers.
• You can ingest it as a shot, diluted in warm water or as a salad dressing.
• It may have unwanted or negative side effects for some people, so talk to your healthcare professional if you’re experiencing unpleasant gut symptoms.

Apple cider vinegar has become a staple in many kitchens, largely due to its reported health benefits. Your grandmother may have used it as a health remedy based on stories passed down through generations, but today we have scientific studies to back up the hearsay. 

So, what is it about apple cider vinegar that makes it so special? Is there a connection between apple cider vinegar and gut health? And does it live up to all the hype? Let’s explore.

Apple cider vinegar for gut health vs. other kinds of vinegar

Apple cider vinegar shots are the new black in the health space. We don’t hear about people doing shots of balsamic vinegar for their gut health, so why are so many people jumping on the ‘apple cider vinegar gut health’ trend?

Naturopath Gabbie Watt says that one of the key differentiators between apple cider vinegar and all other kinds of vinegar is that (as the name suggests), it’s made from apples.

“Apples have an abundance of health benefits,” says Gabbie. “They’ve got lots of antioxidants and polyphenols, which are contained in the vinegar after fermentation.”

The result: a vinegar packed with flavonoids like gallic acid, catechin, caffeic acid and ferulic acid. Studies show these compounds have antioxidant, anti-inflammatory, anti-diabetic, anti-hypertensive and anti-hyperlipidemic properties.

Apple cider vinegar has also been shown to contain certain probiotic strains, which may be a promising new area of study when it comes to gut health and apple cider vinegar.

Apart from its potential for supporting gut health, apple cider vinegar contains acetic acid, which has been found to help treat infections caused by pathogens resistant to antibiotics. While these studies have been conducted on animals, there is a need for the results to be tested in humans. But while we wait, the results are promising.  It has also been reported that acetic acid in apple cider vinegar may support liver function and help decrease triglyceride and cholesterol levels. 

One way to consume apple cider vinegar is to add it to salad dressing 

How to take apple cider vinegar for gut health

There are a few different ways to take apple cider vinegar for gut health. But which is best?

Some of the most popular are:

• in a shot, ideally around 15mL per day and through a straw to protect your tooth enamel
• diluted in warm water before a main meal
• in a salad dressing

“Apple cider vinegar can be a healthy addition to your diet if consumed in moderation and in the right way. Incorporating it into your meals or diluting it with warm water are some ways to potentially reap its health benefits.”says Gabbie, 

Look for apple cider vinegar that contains ‘the mother’

Choosing the right apple cider vinegar for your gut

You’ll find plenty of apple cider vinegar brands on the market, many boasting gut health benefits. So, if you want to start taking apple cider vinegar for gut health, how do you know what to look for?

It’s often recommended you look for apple cider vinegar that contains ‘the mother’ – a slimy, cloudy substance made up of yeast and acetic acid bacteria. Humans have been using ‘the mother’ medicinally for thousands of years. It contains nutrients, enzymes, proteins and by-products of fermentation that may benefit gut health.

Can apple cider vinegar have negative effects on gut health?

While the benefits of apple cider vinegar for gut health look promising, it’s worth asking whether apple cider vinegar may have any unwanted impacts on gut health.

Potentially. It all depends on the individual.

For example, delayed gastric emptying is one of the possible effects of apple cider vinegar (which is a fancy way of saying it slows the digestion of food in the stomach) For some people, this is a benefit. However, people with diabetes are prone to a condition called gastroparesis, where food already sits in the stomach for longer. Combine this with the effect of apple cider vinegar, and it may lead to symptoms like changes in bowel movements, bloating, gas or reflux.

Finally, apple cider vinegar is acidic, meaning it can erode the enamel on our teeth. If you want to minimise the potential impact on your teeth, try drinking it through a straw.

Apple cider vinegar has many health benefits, but speak with your healthcare professional to find out if it’s right for you

What to do if you think you’re experiencing gut issues

The gut is a fascinating subject, and more research is needed. Along with apple cider vinegar and gut health, how bone broth benefits gut health is another area attracting a lot of interest. There’s also a growing link between gut health and mental health.

If you have any concerns about your gut, it’s best to visit your healthcare professional before diving into the ‘apple cider vinegar gut health’ trend. They will have the skills and experience to give you the individualised treatment you need.

Related:

• How to increase the good bacteria in your gut naturally
• Are fermented foods the key to good gut health?
• Understanding gut dysbiosis

Gabbie Watt is a Naturopath and is passionate about blending evidence-based practice and traditional natural medicine into her approach. With experience previously working as a Radiation Therapist, Gabbie’s professional background in conventional medicine has been instrumental in shaping her holistic approach to health.

Reviewed by healthylife health experts March 2023.