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apple cider vinegar digestive benefits|apple cider vinegar digestive benefits|apple cider vinegar digestive benefits|apple cider vinegar digestive benefits

Health & Wellness

Digestive Benefits of Apple Cider Vinegar

Apple cider vinegar is something that crops up in a lot of old wive's tales and home remedies and is touted for providing a lot of health benefits, including helping maintain healthy blood sugar levels, promote weight loss, and improve gut health. Are these benefits really true, however? Highlighted below are some of the most interesting claims about apple cider vinegar and the science behind them.

apple cider vinegar digestive benefits Promotes Weight Loss


Many people say that apple cider vinegar can help to promote weight loss , and there is actually some research to back up this claim. One study tracked the weight loss of more than 100 Japanese men and found that those who drank a glass of water mixed with apple cider vinegar every day lost more weight than those who did not.

The weight loss was slow, however, just one-third of a pound per week. 1 It's thought that these effects can be attributed to the fact that apple cider vinegar helps promote a feeling of fullness, making it easier for individuals to stick to a diet and eat less.

Maintains Healthy Blood Sugar Levels


Another benefit that apple cider vinegar is often promoted for is its ability to maintain healthy blood sugar levels levels. Again, there is research to back these claims. One study looked at the rate of gastric emptying of individuals with diabetes and found that the vinegar did help slow the rate, thereby also slowing the rate at which blood glucose levels spike. 2

Other research into the use of vinegar as a blood glucose regulator found that if vinegar is consumed as a part of a meal, it can help control blood sugar levels. 3 This is thought to be because the acetic acid in the vinegar helps block the body's ability to absorb starches.

It’s important to note that many of these benefits can come from any type of vinegar, not just apple cider vinegar. Apple cider vinegar is a popular choice, though, because it goes well with healthful oils to make a tasty dressing for salads.

Promotes Digestion apple cider vinegar digestive benefits


When it comes to digestion, the workings of apple cider vinegar are complex. Yes, it does slow digestion, and this can help to make you feel full for longer. It also works well as an appetite suppressant and is helpful for reducing morning blood sugar levels, so it could help to improve your overall well-being. 4

However, you should think carefully about how you take it. The acetic acid in the vinegar is quite strong, and if you take it straight, it could damage your teeth. Nevertheless, it is possible to dilute it with water and use it in food in order to reap the benefits without negative effects.

Boosts Gut Health with Probiotics


Vinegars are made from the “controlled spoiling” of alcohols. When yeast digests the sugar in apples, it converts them into alcohol. If that alcohol is then exposed to a bacteria called acetobacter, then it will turn it into acetic acid in a process called fermentation. 5

The process will also leave some probiotics floating around, but it's not clear how beneficial they are to the human body. However, some people specifically seek out natural apple cider vinegar with strands of yeast and bacteria floating around. The combination of probiotics, B-vitamins, and yeast can all contribute to the health-promoting effects of this type of vinegar.

apple cider vinegar digestive benefits Is Apple Cider Vinegar Safe?


In general, apple cider vinegar is safe to add to your diet in moderation, though it could cause issues if you have acid reflux, just as many other acidic or spicy foods can. Its use is also discouraged for individuals who suffer from chronic kidney disease.

If you are generally healthy, apple cider vinegar could be a beneficial addition to your diet. You still need to eat a healthy diet, drink plenty of water, and get plenty of rest, however. For instance, when it comes to promoting a healthy digestive system, dietary fiber is particularly important. 6 Your gut flora also has an impact on digestive health and probiotics can impact that. 7

Conclusion


The digestive system is complex. The gut microbiome is influenced by hereditary factors, medications, diets, and lifestyles, meaning that each individual has their own microbiome and their own needs. Supplementation with apple cider vinegar and other similar home remedies could help someone who is generally healthy and just wants a little bit of an edge, but those who have irritable bowel syndrome (IBS), celiac disease, and similar conditions are not going to find that apple cider vinegar is a miracle cure, simply an option that may remedy some symptoms.

If you’re looking to simply promote overall digestive health, however, then apple cider vinegar might be worth adding into your daily routine for an extra boost.

PhotoCredits: Anetlanda/shutterstock.com, PaisitTeeraphatsakool/shutterstock.com, Thamkc/shutterstock.com, YuliavonEisenstein/shutterstock.com

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