Long before the era of pharmaceutical medicines, there were several natural remedies for human health. These remedies have proven their worth and are used to date. One of which is the magic potion, apple cider vinegar.
Not only is it a major part of food but provides numerous health benefits. From body detox to weight loss to improved BP, you can count on the health benefits of apple cider vinegar. It also clears skin, strengthens your hair, kills bacteria, and reduces blood pressure.
The anti-bacterial nature of vinegar helps it to remove toxins and infections from our bodies. Thus, it is a remarkable remedy to improve gut health.
What is Apple Cider Vinegar?
Apple cider vinegar is a vinegar extracted from apple juice. Crushed apples are fermented with yeast to convert the sugar into acetic acid. Acetic acid is the prime ingredient of apple cider vinegar, bestowing its incredible health effects. Besides, ACV also contains antioxidants, polyphenols, vitamins, and more.
You can get apple cider vinegar in two forms:
- Filtered/ Diluted – it is a clear, filtered liquid you usually find at stores
- Unfiltered/ Mother Vinegar – is the unfiltered vinegar that has a cloudy appearance. It is deemed more beneficial due to the presence of proteins, enzymes, probiotics, and minerals.
How Does Apple Cider Vinegar Improve Gut Health?
Apple cider vinegar supports gut health in the following ways:
Bloating is the build-up of gas or air in the stomach and intestine, causing pain and stomach distention.
There are many reasons for bloating, such as constipation, bacteria build-up, or low stomach acid. People with stress, anxiety, or irritable bowel syndrome (IBS) are also prone to stomach bloating.
The acetic acid in ACV reduces the bacteria build-up and increases stomach acid production. Thus, it eases the bloating in the stomach and intestine. ACV also reduces post-meal heaviness related to a protein-rich diet.
Apple cider vinegar possesses excellent anti-microbial properties that support your gut health. The acetic acid present in ACV helps you fight bacteria and infections.
Since ACV is a fermented product, it also serves as a probiotic food. The mother vinegar provides you with gut-friendly bacteria.
Acid reflux occurs when the acid from your stomach goes back into the esophagus. Frequent reflux can develop into Gastroesophageal Reflux Disease (GERD), leading to esophageal cancer.
Acid reflux is often due to a low amount of stomach acid (instead of popular opinion about higher amounts). This reduced stomach acid also causes difficulty in digestion, food fermentation, and gas build-up.
Acetic acid from apple cider vinegar helps level up the stomach acid. Thus, it helps with improved digestion, gas, and acid reflux. However, most of these claims are anecdotal and require more research.
Indigestion or upset stomach refers to burning or distress in the upper abdomen. It can be due to various reasons, such as poor diet, smoking, alcohol, or less physical activity.
As per a 2019 study, an apple cider vinegar-containing diet helps overcome stomach upset.
Constipation is a condition in which bowel movements become difficult and painful. It hampers digestion and often leads to abdomen pain, bloating, and gas.
Apple cider vinegar is considered a wonderful anecdotal remedy for constipation. It contains multiple components that support digestion, such as pectin, magnesium, and acetic acid.
How to Include Apple Cider Vinegar in Your Diet?
There are many ways to incorporate apple cider vinegar into your diet. You can drink it straight or dilute it with water or honey.
A tablespoon of ACV in a cup of water in the morning or before meals works wonders. For added benefits, use the mother version of vinegar containing probiotics.
Here are a few more ways to use apple cider vinegar:
Apple Cider Vinegar Tea:
Boil a cup of water with 1 tablespoon of apple cider vinegar. Add a teaspoon of lemon juice and honey for flavors and additional benefits. Drink it warm.
Apple Cider Vinegar Smoothie:
Take ½ cup of apple pieces, one banana, and a few strawberries/ raspberries in a blender. Add ice and a tablespoon of vinegar, and blend into a fine smoothie.
Apple cider vinegar makes an excellent salad vinaigrette. Mix a tablespoon of ACV with one tablespoon of olive oil and add some black peppers. Dress a salad of your favorite veggies with this healthy dressing and enjoy.
Apple Cider Vinegar in Solid:
Use the best apple cider vinegar gummies or ACV pills for easy use and more health effects.
You can pickle onions, carrots, and cucumber slices into apple cider vinegar to eat with any dish. It brings flavor and nutrition to the food.
There is not enough extensive research about the effects of ACV on digestion. However, the remedy has been in use for centuries and counting. Moreover, it has no harmful effects. So it can be used as a natural remedy.
Do not use apple cider vinegar as a first-line remedy. Consult your doctor first before using ACV as a remedy.