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Apple Cider Vinegar for Digestion: How Does It Work?


Do you experience heartburn, bloating, or burping soon after eating? If yes, it’s very likely that you’re not digesting your food properly.  Let go of pain and discomfort post-meals and simply enjoy your fiesta. How, you might ask? Well...

You may wonder if apple cider vinegar is good for your digestive system. The answer is a resounding yes! Irritating symptoms like heartburn and indigestion can be harmful to your stomach. Read on to find out why apple cider vinegar may help bloating and digestive issues to naturally get rid of constipation, heartburn, reduce bloating and gas, and generally improve your digestion.

There’s no doubt about it: proper digestion is key to a healthy body. The digestive tract plays a vital role in all aspects of our health. After all, this is how we receive the nutrients necessary to sustain life, not to mention that the digestive system is a key component of the immune system. But if you eat nutrient-dense foods and don’t break them down adequately you may not get the fuel you need.

Proper stomach acid levels are necessary for proper digestion and nutrient absorption

As soon as we see, smell, or think about food, our stomach cells begin secreting hydrochloric acid (HCl). The saliva is secreted as well. The body prepares for digestion. HCl, secreted by the stomach, plays a vital role in protein digestion, breaking proteins down into amino acids. It also promotes the digestion and absorption of carbohydrates, fats, and vitamins A and E by stimulating the release of pancreatic enzymes and bile into the small intestine. Without adequate stomach acid, food isn’t properly broken down and digested. So, when you have low stomach acid, the nutrients are not properly assimilated.

Why is it possible to improve digestion by drinking apple cider vinegar?

The acetic acid in vinegar counteracts the low stomach acid. Apple cider vinegar stimulates production of hydrochloric acid, which helps the digestive process. But there’s another way in which you can use apple cider vinegar to work out digestive issues.

It can also help balance pH levels, reducing the occasional burn triggered by the backflow from the stomach into the esophagus. Acid reflux occurs when acid from the stomach flows upward. This causes a sour taste in the mouth and a burning sensation in the chest. And apple cider vinegar is a great way to maintain a proper digestive system.

Can Apple cider vinegar reduce Gas and Bloating?

Another great thing about apple cider vinegar is that it contains enzymes which will help break down food and therefore prevent gas from even being produced. While your body naturally produces enzymes, mostly in the small bowel, to help break down your food, sometimes enzyme deficiencies can occur. Especially in western diets, where most of our foods are processed and the enzymes tend to get destroyed during digestion. The good news is that there is abundant scientific evidence that it can be beneficial to use apple cider vinegar for digestion. And the benefits of apple cider vinegar don’t stop here.


Apple cider vinegar helps with constipation

Apple cider vinegar, especially the one containing the bacteria, acids and enzymes culture is good for constipation. It is so because it stimulates gastric juices and because it populates the intestines with good bacteria, since a poor microbiome is, in fact, a trigger for constipation.

Apple cider vinegar is a prebiotic

Prebiotics are essentially ‘gut bacteria food’. Having them in your diet will help improve levels of good gut bacteria. Prebiotics are a form of fiber found in some foods, which have the ability to help your good gut bacteria to thrive. Prebiotics are a food source for your gut bacteria, which then multiply in numbers. A change in normal gut bacteria is often seen in digestive health problems such as irritable bowel syndrome and Chron’s disease. So, the use of prebiotics is a good way to improve the levels of good gut bacteria.

And apple cider vinegar is an amazing, potent prebiotic, as it contains pectin from apples. Not to be confused with probiotics, such as yogurt, which are sources of those friendly bacteria! The thing you need to know about prebiotics is that they are a source of food for beneficial bacteria, helping maintain the population of these bacteria in your gut and keeping your digestive system healthy. Prebiotics such as apple cider vinegar may also help improve calcium absorption.

Apple cider vinegar is NOT a probiotic

Although apple cider vinegar may contain beneficial gut bacteria, it is not a probiotic. Unfortunately, to be classed as a probiotic, the good bacteria needs to survive the digestive system to get to the end where the large bowel is. In the case of apple cider vinegar and many fermented foods, it is likely that most of the bacteria is killed off in the stomach acid or by digestive enzymes. However, apple cider vinegar remains a great prebiotic.

Apple cider vinegar is a potent antifungal, antiviral, antibacterial remedy

Vinegar has been shown to mildly lower the growth of gram-negative bacteria like Staphylococcus aureus and Pseudomonas aeruginosa. These bacterial strains are implicated in many inflammatory health problems and leaky gut syndrome. In addition to the antimicrobial effect, apple cider vinegar has also been shown to have antiviral and anti-yeast and antifungal benefits, all helpful in supporting microbiome and overall immune balance.

Apple cider vinegar makes it easy to digest carbs

There are certain types of carbohydrates called fermentable oligo-di-monosaccharides and polyols, that are considered hard to digest and, when consumed in large amounts, they cause bloating, gas and abdominal pain. Apple cider vinegar works great for boosting the digestion of high-carb foods and roughage diminishing the bloating and gas. It is even recommended to be used by diabetics, in order to balance post-meal insulin levels. Also, regular intake of apple cider vinegar helps to lose weight and tone your body.

Apple cider vinegar for digestion: makes it easy to digest carbs

You can use apple cider vinegar as a natural cure for your digestive problems. To reduce gas, a simple apple cider vinegar dilution, containing enzymes, could do the trick. Dissolve some vinegar in warm water or tea and drink it before a meal. The same remedy can combat constipation, due to the vinegar’s capacity to stimulate digestive juices and break down food. Even in cases of heartburn, vinegar can aid. And this is why we prepared a couple of apple cider vinegar recipes, to tackle each issue.

Apple cider vinegar salad dressing to boost fiber digestion

Thanks to apple cider vinegar’s antibacterial properties, it can heal gut issues that can be caused by bacteria, such as diarrhea. As a fermented food, apple cider vinegar also contains prebiotics that help regulate overall healthy digestion. This kind of salad dressing harnesses apple cider vinegar’s capacities and, well, let’s face it, it’s delish! You’ll need:

  • 2 tablespoons raw, unfiltered, organic apple cider vinegar
  • 2 tablespoons Dijon mustard
  • 1 tablespoon Greek yogurt

Mix everything together and let it simmer. Add olive oil to the mixture (about 1 tablespoon) and aromatic herbs and toss it together with some veggies and green leaves.

Apple cider vinegar tonic, to suppress your appetite

If you’re experiencing a slow digestion and yet you somehow feel hungry, try this recipe to balance both states. Apple cider vinegar will help you feel fuller and satiated for longer but it can also help boost the digestion, letting foods pass better and faster. This drink will also help postpone hunger, for as long as you’d like to.

What you need to prepare this apple cider vinegar tonic:

  • 2 tablespoons apple cider vinegar
  • 1 teaspoon raw honey
  • 1 glass of water

Boost digestion and intestinal transit using this apple cider vinegar hot drink!

If you’re waking up all bloated, gassy and with abdominal pains and nausea, you can amp your morning drink! Instead of coffee, use apple cider vinegar to make your digestion wake up. This drink burns fat, boosts muscles’ energy resources and it soothes a troubled digestion.

You need:

  • 1 cup of warm green tea
  • 1 teaspoon raw honey
  • a pinch of Ginger
  • 2 tablespoons raw, unfiltered, organic apple cider vinegar


  • 2 tablespoons apple cider vinegar
  • 2 tablespoons lemon juice
  • 1 tablespoon of cinnamon
  • a dash of cayenne pepper
  • one glass of warm water

Sipping this warm apple cider vinegar remedy can prevent your for eating unhealthy snacks and drinking creamy, heavy drinks, in the morning, since it will energize you and start for core.

For carb digestion prepare an apple cider vinegar drink

A simple apple cider vinegar and water dilution (2 tablespoons apple cider vinegar per one glass of water) should do the trick.

Apple cider vinegar digestive smoothie

This recipe contains calcium, iron, zinc, vitamins and minerals, both found in vinegar and in the other ingredients. This smoothie boosts the metabolism and replenishes the digestive tract with great bacteria.

You’ll need:

  • 1 tablespoon raw, unfiltered, organic apple cider vinegar
  • 2 cups spinach leaves
  • 1 medium banana, peeled
  • 2 cups organic apple juice
  • 1 cup ice

Combine everything in the blender. Blend them together until you obtain a frothy, creamy drink. Consume immediately!

Iulia Claudia Dumitru

I feel happy when I get to tell meaningful stories. About people. About the world. About life. About what people need to feel good. Healthy food, a balanced lifestyle, a grateful approach to relationships with others and ourselves. That is how I keep myself grounded and purposeful. That is how I aim to contribute: striving to make ourselves the best we can. Creating life in the little things. Living every day with the joy, wonder, and curiosity of a child. Trying to #seeKbeauty. Inside and out.

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Author: Iulia Claudia Dumitru

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