Apple cider vinegar has been used for centuries by people in their cooking or medicines. Packed with antimicrobial and antioxidants, it’s no wonder its popularity has increased in recent years. Many find it a great addition into their cooking, but others have taken to drink small amounts of it throughout the day. This is due to the vast amount of health benefits apple cider vinegar has, many have taken to using the vinegar to combat health concerns, as well as improving gut health.
So, with that in mind, we plan to investigate this further and see how apple cider vinegar can improve gut health. But before we dive in, let’s find out more about apple cider vinegar and it benefits.
What are the benefits of apple cider vinegar?
Apple cider vinegar is made using a two-step process starting with the manufacturer who first crushes the apples to yeast and begins the fermentation process. Once the sugars and alcohol have been extracted, bacteria are added to the fermentation turning the mixture into acetic acid, also known as the main active compound in vinegar.
If you are using an organic apple cider, you’ll find the vinegar contains a substance known as the mother which is packed with proteins, enzymes, and friendly bacteria.
There has been some evidence demonstrating apple cider vinegar’s ability to help with certain benefits, such as.
- Lowering blood sugar levels
- Boosting the function of the immune system
- Reducing cholesterol
- Improving the symptoms of existing diabetes
- Kills off harmful bacteria also known as pathogens
- Can help aid weight loss
- Boost the overall health and appearance of the skin
There are some examples of health benefits apple cider vinegar can deliver. Now, let’s move on to find out more about how we can look after our gut health.
Does apple cider vinegar restore gut health?
Yes, many believe that apple cider vinegar can help restore gut health. Poor gut health usually a result of too much bad bacteria. With apple cider vinegar containing high amounts of acetic acid help to provide the gut with more good bacteria. Having said that, many feel the main benefit of apple cider is the boost in metabolism and digestion is the key factor of helping improve your gut health.
Understanding why you are suffering from poor gut health will help you determine the changes you could make. Here are some of the signs you can experience when you have poor gut health.
- Poor sleep patterns
With inflammation, pain, and discomfort in your gut, chances are you won’t be sleeping very well. These is one of the first signs of an unhealthy gut as suffering from an upset stomach, acid reflux, and digestive issues will have a knock-on effect on your sleep and overall wellbeing.
- Upset stomach
This is one of the most obvious signs your gut is unhealthy is having an upset stomach. It is very common for the bad bacteria overflowing from the gut and into the digestive tract resulting in severe pain, diarrhoea, and discomfort.
- Craving sugary and processed foods
Yes, believe it or not craving overly processed and sugary foods is an indication you have poor gut health. It is basically your body telling you that there is too much bad bacteria in the gut. So instead try and limit the intake of processed food and instead fuel the body with balanced, healthy, and nutritious meals instead.
How much apple cider vinegar should I drink for gut health?
If you are taking apple cider vinegar for digestion and gut health, you should mix about 30ml in a glass of water and drink it every morning on an empty stomach before breakfast. This dosage however has no evidence backing it, it is just a guesstimate by users to make the apple cider vinegar the most palatable. If you have any concerns about taking apple cider vinegar with water, consult with your doctor. It could be a case of opting for a different form of apple cider vinegar, such capsule or gummy supplements.
How do you use apple cider vinegar for gut health?
Apart from the other benefits I have already mentioned, apple cider can also help with bloating, reflux, and reducing inflammation. There are some different ways of including apple cider in your routine and improving your gut health.
- Make a gut healthy tea: take some hot water with a teaspoon of lemon juice and 1 or 2 tsp of apple cider vinegar. If you find this mixture to be too tart, try adding a squeeze of honey for added sweetness.
- Use in a salad dressing: a super quick salad dressing can be made with olive oil, apple cider vinegar, and lemon juice. Drizzle this on the top of your salad, especially on tomatoes and cucumber, and enjoy!
- Have a pre-meal shot: dilute the apple cider vinegar with a small amount of water and take the tonic in a short shot form before a meal.
As I have already mentioned, these are examples for liquid apple cider vinegar, if you find this too difficult to ingest you can always opt for gummies or capsule form. Look at our apple cider vinegar gummies over on our website for a tasty alternative.
Is cider vinegar good for your gut?
Yes, apple cider vinegar is good for the gut, it can help aid digestion, beat bloating, soothe reflux, and reduce inflammation. Bearing in mind however, that ACV is highly acidic and consuming high volumes will result in the following:
- Too much acidity will damage the teeth
- Can cause your throat to become sore and irritated
- Increased risk of having an upset stomach
- May aggravate existing problems with an ulcer or its symptoms
- Can interfere with the body’s potassium levels causing them to drop
If you remain mindful of these side effects, you should be able to benefit from a daily dose of apple cider vinegar whilst avoiding negative side effects. I hope that this blog post has answered most of your questions about apple cider vinegar and how it helps improve your gut health, don’t forget to in touch with us over on our Instagram.