How Does Apple Cider Vinegar Improve Gut Health?

How Does Apple Cider Vinegar Improve Gut Health?

The health benefits of apple cider vinegar (ACV) have been well-documented for centuries. From aiding in weight loss to improving heart health, the uses of ACV are numerous. One of the most significant benefits of ACV is its ability to improve gut health. In this article, we will explore how ACV can benefit your gut and overall digestive system.

What is Apple Cider Vinegar?

Apple cider vinegar is made from fermented apple juice. The fermentation process involves the conversion of sugars in the apple juice to alcohol by yeast. Then, bacteria are added to the alcohol solution, which further ferments the alcohol into acetic acid, the main active compound in ACV.

ACV also contains other beneficial compounds such as probiotics, enzymes, and polyphenols, which contribute to its health benefits. When it comes to gut health, the probiotics and acetic acid in ACV play a crucial role in promoting a healthy digestive system.

How Does Apple Cider Vinegar Improve Gut Health?

Balances the pH of the stomach 

The acetic acid in ACV helps to balance the pH levels in the stomach. Maintaining a proper pH level in the stomach is essential for the digestion and absorption of nutrients. When the pH level is too low (too acidic) or too high (too alkaline), it can lead to digestive issues such as acid reflux, indigestion, and bloating. ACV helps to regulate the pH levels, which in turn promotes better digestion and prevents digestive discomfort.

Supports the growth of beneficial gut bacteria 

Probiotics are beneficial bacteria that are essential for a healthy gut. They help to maintain a balanced gut microbiome, which is crucial for overall digestive health. ACV contains probiotics that can help support the growth of these beneficial gut bacteria. By consuming ACV, you can introduce more probiotics into your system, which can help improve digestion, reduce inflammation, and boost overall gut health.

Aids in digestion 

The enzymes in ACV can help improve digestion by breaking down food more efficiently. This can help prevent digestive issues such as bloating, gas, and constipation. Additionally, the acetic acid in ACV can stimulate the production of digestive juices in the stomach, which can further aid in the digestion and absorption of nutrients.

Reduces inflammation 

Chronic inflammation in the gut can lead to a variety of digestive issues, including inflammatory bowel diseases such as Crohn’s disease and ulcerative colitis. The polyphenols in ACV have been shown to have anti-inflammatory properties, which can help reduce inflammation in the gut and promote a healthier digestive system.

How to Incorporate Apple Cider Vinegar into Your Diet

There are several ways to incorporate ACV into your diet to reap its gut health benefits. One of the most common ways is to dilute a small amount of ACV in a glass of water and drink it before meals. Start with one to two teaspoons of ACV and gradually increase the amount as your body gets used to it.

You can also use ACV as a salad dressing or as a marinade for meats and vegetables. Adding ACV to your meals can not only enhance the flavor but also provide you with its gut health benefits.

It’s important to note that while ACV can be beneficial for gut health, it should be consumed in moderation. Excessive consumption of ACV can lead to negative side effects such as tooth enamel erosion and digestive issues. It’s best to consult with a healthcare professional before incorporating ACV into your diet, especially if you have any existing digestive issues or medical conditions.


In conclusion, apple cider vinegar can be a valuable addition to your diet for improving gut health. Its acetic acid, probiotics, enzymes, and polyphenols work together to support a healthy digestive system. By incorporating ACV into your diet in a responsible manner, you can experience the many benefits it has to offer for your gut and overall well-being.

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Dr. Kimberly Langdon

Kimberly Langdon

Dr. Kimberly Langdon has been an MD for 31 years, board-certified obstetrician/gynecologist with 19-years of clinical experience. She graduated from The Ohio State University College of Medicine, earning Honors in many rotations. She then completed her OB/GYN residency program at The Ohio State University Medical Center, earning first-place accolades for her Senior Research Project and Score of 98th percentile on a National Proficiency Test.

During her clinical career, she delivered over 2000 babies and specialized in minimally invasive procedures, menopause, endometriosis, menstrual disorders, and polycystic ovarian syndrome. After retiring from clinical practice, she founded a medical device company to commercialize her two patented and four patent-pending medical devices for both life-threatening and non-life-threatening infections.

Kimberly Langdon M.D.

Founder and Chief Scientific Officer, Coologics, 2010-present
The Ohio State University College of Medicine, Doctor of Medicine 1987-1991
The Ohio State University Hospital Department of Obstetrics and Gynecology Residency Program 1991-1995
Private practice 1995-2010

Po-Chang Hsu

Po-Chang Hsu

Po-Chang Hsu, M.D., received his medical doctorate from Tufts University School of Medicine in Boston. During his medical school training, Dr. Hsu worked with various patients, including adult and pediatric patients with acute and chronic conditions. Dr. Hsu’s interests include neurology, psychiatry, pediatrics, and sleep medicine.

Before medical school, Dr. Hsu finished a master’s degree at Harvard University and wrote a thesis on neuroimaging in schizophrenia patients at Brigham and Women’s Hospital, a Harvard Medical School-affiliated hospital. Dr. Hsu was also a part of the 2008 NASA Phoenix Lander Mission team, which sent a robotic spacecraft to the North polar region of Mars. Dr. Hsu also had research experience on neuroimaging in neonates at Boston Children’s Hospital, another Harvard Medical School-affiliated Hospital.

Since graduating from medical school, Dr. Hsu has worked as a full-time medical writer and consultant. In addition, he has experience writing and ghostwriting books and articles for physicians and health technology start-up companies. Dr. Hsu believes good communication between healthcare providers and patients creates the best results.


-Peer Reviewed Journal Article:
Kounaves, S.P., Hecht, M.H., West, S.J., Morookian, J.-M., Young, S.M.M., Quinn, R., Grunthaner, P., Wen, X., Weilert, M., Cable, C.A., Fisher, A., Gospodinova, K., Kapit, J., Stroble, S., Hsu, P.-C., Clark, B.C., Ming, D.W. and Smith, P.H. The MECA wet chemistry laboratory on the 2007 phoenix mars scout Lander. Journal of Geophysical Research. 2009, Mar; 114(E3): 10.1029/2008je003084.

-Poster Presentation:
2011 Harvard Psychiatry Mysell Poster Session; Boston, MA
Hsu, P.C., Rathi, Y., Eckbo, R., Nestor, P., Niznikiewicz, M., Thompson, E., Kubicki, M., Shenton, M.E. (March, 2011). Two-Tensor Diffusion Tensor Imaging of Acoustic Radiations in Schizophrenia

Dr. Nicolette Natale

Nicolette Natale

Dr. Nicolette Natale is a physician, with a background in Psychology, General Medicine, and English Literature, combining her expertise to provide readers with the most accurate, easy-to-understand, and comprehensive information regarding healthcare. She received her Doctorate in Osteopathic Medicine from Nova Southeastern University, and her bachelor’s in English Literature and Psychology from the University of Miami. Dr. Natale seeks to empower individuals with knowledge, fostering a greater understanding of holistic health and encouraging a proactive approach to well-being