Can Apple Cider Vinegar Boost Your Gut Health? - GoodRx (2024)

There’s a lot of buzz these days about apple cider vinegar (ACV). And the reported benefits include anything from weight loss to clearer skin. But its reputation as a gut-friendly elixir is often the reason many people give it a try. So, let's dig in to separate fact from fiction.

How does apple cider vinegar affect your gut bacteria?

Apple cider vinegar contains prebiotics and probiotics. Both of these can support a healthy gut microbiome. The gut microbiome includes all the good bacteria in your gut that help with digestion — and keep the rest of your body running smoothly.

First, ACV contains acetic acid that has prebiotic properties. Prebiotics increase the growth of beneficial gut bacteria. These bacteria play many important roles in the body that go beyond digestion. (We’ll go into this a little more in the next section). For example, they strengthen the immune system and help fight bad bacteria.

In addition to prebiotics, unpasteurized (or raw) ACV contains probiotic bacteria. Probiotics are the actual good bacteria themselves. So, this also increases the amount of good bacteria in your gut.

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. Before we get into these potential risks, let’s review the potential benefits.

What are the reported benefits of apple cider vinegar for your gut?

There’s limited research on the specific benefits of apple cider vinegar for your gut. Some studies are based on animal subjects, rather than humans. And the existing human studies had very few participants. This makes it hard to get clear answers.

But it’s still possible that the way apple cider vinegar impacts your digestion may have health benefits beyond the gut.

Balancing gut bacteria

As we noted, apple cider vinegar contains prebiotics and probiotics that help good bacteria grow in the gut. Good bacteria in your gut help break down food into nutrients your body can use. And when you have a healthy mix of these bacteria, it can strengthen your immune system. This means your body can tell the difference between bad germs and helpful ones. And this helps prevent sickness and diseases, like autoimmune disorders.

Weight loss

Apple cider vinegar may also slow down digestion. A small study of 10 patients showed that ACV slowed down the speed that food moved through the stomach, known as delayed gastric emptying. This may help keep people fuller for longer. Two other similarly small studies showed an association between consuming ACV and lowering the participants’ BMI (body mass index). But these studies are too small to draw any firm conclusions from.

New studies also show that gut bacteria affect how your body uses energy from food. This can, in turn, impact your weight. If there's too much bad bacteria or too little good bacteria, it could increase your risk for metabolic syndrome. This includes things like high cholesterol, high body weight, and high blood sugar.

Improved blood sugar control

Apple cider vinegar’s impact on digestion may help lower blood sugar in individuals with Type 2 diabetes. A 2019 review of clinical trials found that ACV reduced blood sugar in people with diabetes after they ate. This helped to decrease their hemoglobin A1C levels. However, each study was conducted a bit differently, using different doses of vinegar that were taken at different times. This makes it hard to quantify the impact ACV has on blood sugar.

Less bloating and gas

Some people report that apple cider vinegar can decrease bloating and gas. But there isn’t any scientific evidence that proves this. It’s possible that because ACV helps improve the gut microbiome, this could impact bloating and gas. But remember that ACV has been shown to slow down the pace that food moves through the stomach. This could have lead to worse bloating for some people. This is especially true for people with gastroparesis, a common complication of diabetes.

Can apple cider vinegar help with leaky gut?

First, let’s quickly explain leaky gut syndrome. This isn’t a specific illness or condition, and it doesn’t have a clear definition. It’s based on the idea that when the lining of the gut is damaged, it may allow harmful substances to leak into the bloodstream. It isn’t clear what causes leaky gut — everything from stress to nonsteroidal anti-inflammatory drugs (NSAIDs) have been blamed.

Since the nature of leaky gut is unclear, determining if apple cider vinegar helps with it is even more unclear. Most scientific studies that look at the effect of apple cider vinegar on the gut were done in animals.

One 2016 study described the protective effect of ACV on gastric ulcers in fish. Another study, published in 2020, found that when fish were eating ACV, their digestive enzymes were better at breaking down food. But these results cannot be applied to humans.

Can apple cider vinegar help with GERD?

Apple cider vinegar is a popular home remedy for GERD (gastroesophageal reflux disease). This is when stomach acid travels up into the esophagus, where it doesn’t belong. It’s a common reason why people experience heartburn.

The reported benefits of apple cider vinegar for GERD are largely based on anecdotal evidence. This means that some individuals claim it helps them, but there isn’t any scientific research supporting these claims. And most experts recommend that you avoid acidic foods, including vinegars, if you have GERD.

Are there any risks with taking apple cider vinegar for your gut?

Before you start taking ACV for gut health, it’s important to be aware of some risks:

• Stomach irritation: Apple cider vinegar is acidic, so it might irritate your stomach lining and cause discomfort or pain.

• Tooth enamel damage: Drinking undiluted apple cider vinegar can hurt your teeth and cause sensitivity or decay.

• Digestive issues: As explained above, too much apple cider vinegar may disrupt the balance of bacteria in your gut. This can lead to digestive problems, like diarrhea or gas.

• Esophageal injury: If not diluted, apple cider vinegar can be harsh on your throat and esophagus. The vinegar can damage the lining, leading to ulcers, bleeding, pain, and even infections.

It’s also important to be aware of how apple cider vinegar may interact with medications:

• Lowering blood sugar: Some studies have shown ACV to lower blood sugar. This means that if you take medications for diabetes, it may drop blood sugar to a dangerous level. This is called hypoglycemia.

• Decreasing potassium: ACV can also decrease potassium levels in the blood. This means it’s important to avoid ACV if you’re taking medications that also decrease potassium, like diuretics or Digoxin. If potassium gets too low, you may experience muscle cramps, weakness, fatigue, and heart palpitations.

Since ACV comes with some risks — and there are no firm, proven benefits — it’s important to use apple cider vinegar in moderation if you choose to try it. It’s also important to note that everyone’s gut microbiome is unique, so the effects of ACV can vary from person to person.

But the good news is that you don’t need to rely on apple cider vinegar for good gut health. Consuming a variety of prebiotic and probiotic-rich foods can help maintain a healthy balance of gut bacteria.