Apple cider vinegar (or ACV for short) is much more than a pantry staple. Sometimes called a "functional food," it's been linked to a slew of perks for whole-body health, including helping with a range of stomach issues.
If you're wondering how apple cider vinegar benefits the stomach, you've come to the right place. So, what is apple cider vinegar, exactly, and how does it help gut health?
Keep scrolling to learn all about ACV and why more and more people are reaching for it as a remedy for various digestive problems.
What Is Apple Cider Vinegar?
At the risk of stating the obvious, apple cider vinegar is vinegar made from apple cider, which is raw, unfiltered apple juice.
Apples are first crushed and squeezed of their juice. Next, the juice is fermented using yeast to convert the sugar content into ethanol (an alcohol). Then the ethanol is fermented with acid-forming bacteria, turning it into a combo of acetic acid and malic acid. This final substance is apple cider vinegar.
What is the “Mother” in Apple Cider Vinegar?
Many health benefits of apple cider vinegar are linked to what's called the "mother." After the fermentation process, this gut-loving bacteria culture gives ACV a cloudy or murky appearance.
You can get filtered apple cider vinegar without the "mother." But if you're looking to improve digestive health, an unfiltered ACV strain with the "mother" might be your best bet.
Apple Cider Vinegar Benefits for Stomach Health
Though it's been around for thousands of years, ACV popularity has grown in recent decades—and for good reason. Consuming apple cider vinegar on the regular is associated with a strong immune system, regulated blood sugar levels, improved skin health, and overall wellness.
In terms of apple cider vinegar stomach benefits, ACV's main claims to fame include:
- Aiding in digestion
- Alleviating acid reflux
- Enhancing nutrient absorption
- Reducing bloating and gas
Keep reading for details.
1. Aiding Digestion
One of the biggest apple cider benefits for stomach health is digestion. Some people find that ACV consumption helps their body digest food more easily by helping the gut produce stomach acid.
When you have a healthy gut, you also help your body reduce inflammation, which often causes many unwanted side effects. That’s why there is also such a strong connection between gut health and acne.
This might be especially true for meats and other protein-rich foods that don't contain much (or any) fiber, potentially breaking them down quicker and reducing after-meal discomfort or a lethargic feeling. ACV can also help the liver detoxify naturally, which allows the body to better eliminate toxins out of its system.
2. Alleviating Acid Reflux
Another way apple cider vinegar helps the gut is by alleviating acid reflux (aka heartburn). It might seem counterintuitive that something acidic could be a remedy for an acidity issue (in this case, indigestion), but lots of folks say ACV minimizes heartburn symptoms.
Acid reflux happens when stomach acid escapes the intestines and makes its way into the esophagus (the tube connecting the mouth to the stomach). That's why heartburn is felt in the chest.
It's unclear why drinking apple cider vinegar helps with acid reflux. It could be that the good bacteria prevent stomach acid from going into the esophagus in the first place or that ACV reduces inflammation, so you don't feel the sting in your chest as much.
3. Enhancing Nutrient Absorption
Apple cider vinegar doesn't contain any vitamins or minerals on its own, but some ACV fans claim it can help with nutrient absorption.
How so? Apple cider vinegar is made up of acetic acid, which is absorbed by the gastrointestinal tract. This might help your body absorb vitamins and minerals from the food you eat and supplements you take.
Fermented substances with beneficial bacteria like ACV may also fend off harmful microbes from growing in the small intestine, making vitamins and minerals more bioavailable. By supporting digestion, the probiotics in ACV strains with the "mother" can help your body soak up essential nutrients.
4. Reducing Bloating and Gas
Some research has shown that consuming ACV before or right after a meal might help reduce bloating and gas.
Apple cider vinegar is naturally antimicrobial, meaning it kills certain harmful bacteria. This may help balance the gut microbiome and help the body process amino acids from protein-rich foods.
How to Use Apple Cider Vinegar for Stomach Benefits
So, what's the best way to reap these apple cider vinegar stomach benefits?
Some people drink it straight by the spoonful (or shot glass), while others prefer diluted apple cider vinegar.
Not a fan of the taste? Instead of drinking vinegar, you can also get it in supplement form, like ACV gummies or tablets.
Recommended Dosages
The recommended dosage of apple cider vinegar for gut health is usually one to two tablespoons a day. If you're new to the ACV club, you might want to start with just a teaspoon and gradually up your dose if your body tolerates it well.
But as always, consult your healthcare provider before starting any supplement. This includes supplementing with the type of apple cider vinegar you might keep in your kitchen cabinet or use in a salad dressing recipe.
Best Times to Consume for Optimal Benefits
When it comes to the best time to consume apple cider vinegar for stomach benefits, there's no one-size-fits-all answer. It might be every morning with breakfast or before your biggest meal of the day.
If ACV's acid profile doesn't feel good on an empty stomach, just make sure to take it with food.
Precautions and Possible Side Effects
ACV proponents often swear by its positive effects on gut health and digestion. But it's not for everyone, and like many natural supplements, there can be too much of a good thing.
Overdoing it on apple cider vinegar could actually make some stomach issues worse by slowing down digestion and gastric emptying, leading to cramping, nausea, bloating, or exacerbated acid reflux. Over time, the acidic nature of ACV could also wear down your tooth enamel, which is why some people dilute it or drink it through a straw.
The Connection Between Apple Cider Vinegar and Acne
A balanced microbiome is crucial not just for preventing digestive issues but also for many other bodily functions and even mental health. By supporting your gut with fermented foods like apple cider vinegar, you can tackle whole-body inflammation.
Inflammation is a common culprit of acne and other skin issues, like eczema, psoriasis, and rashes. So when your gut isn't doing so hot, don't be surprised if you see breakouts.
Consider adding an apple cider vinegar gummy and our thoughtfully formulated MINDBODYSKIN® hormonal acne supplement to your daily routine to tackle inflammation-related and hormonal breakouts.
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