How Apple Cider Vinegar Supports Digestion & Gut Health

How Apple Cider Vinegar Supports Digestion & Gut Health

You may think of vinegar as a flavoring you add to your salad. But, certain kinds of vinegar have health benefits beyond making lettuce taste good.

​Apple cider vinegar (ACV), in particular, has been used for centuries as a natural remedy for various health concerns. In more recent years, its benefits for digestive health have begun to be better understood. How does ACV support digestion and what are the best ways to add it to your routine?

How ACV Supports Digestion

Apple cider vinegar is slightly different from other types of vinegar in that it contains probiotics. It is made by fermenting apple cider with bacteria, referred to as the "mother". Unfiltered ACV contains strains of proteins, enzymes, and beneficial bacteria. If the ACV is filtered, many of these healthy components are removed. Therefore, it is normal for ACV to be a bit cloudy, this means it has not been filtered.

The probiotics in ACV can help maintain a healthy gut microbiome, essential for digestion and nutrient absorption. A balanced microbiome supports the breakdown of food, reduces bloating, and promotes regular bowel movements.

But probiotics aren’t the only way ACV helps with digestion. It may also help increase stomach acidity, which may support the activity of the digestive enzyme pepsin, required for protein digestion. By supporting more efficient protein breakdown, ACV could support better digestion overall.

ACV contains acetic acid, which has antimicrobial properties. This mild acid may help reduce the number of pathogenic bacteria in the gut, supporting a healthier balance in the gut microbiome.

Apple Cider Vinegar Side Effects

While apple cider vinegar (ACV) has benefits for digestive health, there are a few side effects to be aware of. Too much ACV can cause acid reflux and may irritate the stomach, especially if consumed on an empty stomach. 

There is some concern that drinking vinegar regularly on its own can degrade tooth enamel. If you do choose to drink it directly, consider rinsing with water after to get the acid off your teeth.

Many people believe that ACV helps reduce bloating, but the research does not support this claim. In fact, the only study on this topic found that ACV actually slowed down digestion, which would increase, not decrease bloating. 

Incorporating Apple Cider Vinegar into Your Diet

If you want to add ACV to your diet, it can be added to salads or marinades, just like any other kind of vinegar. Some do prefer to drink it straight or diluted in water, if the acidic flavor doesn’t bother you.

If you would prefer not to drink vinegar directly, there are other options for adding ACV to your routine, supplements like our Apple Cider Vinegar Gummies. These are a tasty and acid-free way to get the benefits of ACV. 

Made with organic apple cider vinegar including the "mother," the gummies contain the beneficial probiotics and enzymes present in unfiltered ACV. They are non-GMO, vegan-friendly, and free from artificial additives. Each serving delivers a consistent dose of ACV, standardized to 5% acetic acid, so you know exactly how much you are getting.

Naturelo’s Apple Cider Vinegar Gummies make it easy to support your digestive health without the harsh taste or potential dental concerns associated with liquid vinegar. Get your gummies here. 

References: 

  1. Clinic C. What Apple Cider Vinegar Can (and Can’t) Do for You. Cleveland Clinic. Published July 18, 2023. Accessed February 27, 2025. https://health.clevelandclinic.org/exploring-the-health-benefits-of-apple-cider-vinegar   

  2. Suiryanrayna MVAN, Ramana JV. A review of the effects of dietary organic acids fed to swine. J Anim Sci Biotechnol. 2015;6(1):45.   

  3. Ho CW, Lazim AM, Fazry S, Zaki UKHH, Lim SJ. Varieties, production, composition and health benefits of vinegars: A review. Food Chem. 2017;221:1621-1630.   

  4. Anderson S, Gonzalez LA, Jasbi P, Johnston CS. Evidence that daily vinegar ingestion may contribute to erosive tooth wear in adults. J Med Food. 2021;24(8):894-896.   

  5. Anderson S, Gonzalez LA, Jasbi P, Johnston CS. Evidence that daily vinegar ingestion may contribute to erosive tooth wear in adults. J Med Food. 2021;24(8):894-896.   

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