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Is apple cider vinegar an all-around cleaning agent in your home? No wonder your kitchen counters and bathroom floors are sparkling clean! But did you know this fermented drink does more than just make your homes fresh and clean?
Most of you have a large bottle of apple cider vinegar in your kitchen cupboards. Though we do not drink it as it is, it’s known for its culinary properties, making it a valuable and tasty addition to salad dressings and sauces. Moreover, it’s touted as a wellness pill, relieving many digestive issues.
So, is apple cider vinegar good for gut health? Let’s crush those apples and extract their gut-health benefits!
What is apple cider vinegar?
Even if we use apple cider vinegar for various purposes, many people may not know how it’s made or what it contains. To determine whether apple cider vinegar is good for gut health, you must first understand its nutritional composition.
Apple cider vinegar (ACV) is a fermented beverage made by crushing apples and extracting their juice. This extracted apple juice is then fermented using yeast, which converts the natural sugars in apples into acetic acid, giving it a distinct tangy taste. Though acetic acid content in ACV translates to potential health benefits, apple cider vinegar also contains vitamin C, potassium, and antioxidants.
Now, you might wonder if apple cider vinegar from stores and supermarkets boasts the same benefits. Well, that depends on whether your ACV comes with the mother or without the mother:
- With the mother: This type of ACV contains a cloudy substance called the mother. The mother is a collection of beneficial bacteria and yeast contributing to the vinegar's probiotic properties.
- Without the mother: Most store-bought ACV is pasteurised and filtered without the mother. The pasteurisation process kills the beneficial bacteria and yeast.
So, the next time you buy apple cider vinegar, you know which one to choose for your gut health! Watch the video below to understand more about your gut health. An expert gastroenterologist walks you through the importance of gut microbiome and how to nurture it with prebiotics and probiotics.
Health benefits of apple cider vinegar
Though filtered, apple cider vinegar (ACV) without the mother still retains a few properties that benefit your health. However, choosing ACV with the mother is like accessing the express lane. ACV with the mother is a go-to natural remedy for gut issues because it's packed with probiotics as well as essential vitamins and minerals. And when your gut is happy, you experience a healthier life. So, let's explore the specific benefits of apple cider vinegar for gut health:
- Supports gut microbiome and digestion: ACV, especially the unpasteurised type with the mother, contains beneficial bacteria and yeast that can help support a healthy gut microbiome. ACV contains substances that may support the growth of beneficial bacteria in your gut. By nurturing a healthy gut microbiome, ACV can help improve digestion and alleviate symptoms of irritable bowel syndrome (IBS).
- Bloating relief: Gas buildup in the stomach is normal but can be highly uncomfortable for some. If you feel unusual tightness or fullness around your belly, drinking ACV with warm water offers relief. Apple cider vinegar helps reduce gas production in the gut, leading to less bloating and discomfort. It also supports digestion, thus preventing bloating caused by undigested food.
- Ease acid reflux: GERD or acid reflux can dampen your everyday life. However, due to its probiotic content, apple cider vinegar is believed to ease the symptoms of heartburn and indigestion. Though research is limited in this area, ACV may indirectly help neutralise stomach acid, lessening the severity of the condition.
- Aids weight loss: ACV has long been considered an effective solution for managing weight. However, the truth is consuming apple cider vinegar does not magically reduce your weight. Instead, it’s found that having ACV keeps you feeling fuller for longer, curbing your desire to eat and decreasing your appetite, which may support your weight-loss goals. Remember that this study is in a trial phase, and you might need to look for other holistic ways to lose weight.
- Lower blood sugar levels: ACV has been shown to improve insulin sensitivity, which means your body can use insulin more effectively to regulate blood sugar levels, benefiting individuals with diabetes or prediabetes. However, do not solely depend on apple cider vinegar; follow a balanced diet, exercise regularly, and consult your doctor before incorporating ACV into your diet.
Though looking at the bright side of apple cider vinegar is great, you shouldn’t expect immediate or lasting results. As the research is still ongoing, a lot must come to light.
Possible side effects of apple cider vinegar
We tend to have something in excess when we know it’s good for our health. Maybe it’s to find faster relief or prevent the condition from ever catching us again. If you consume apple cider vinegar with this mentality, you’ll be in for a shocking truth. While apple cider vinegar offers numerous benefits, you must have it in moderation. Do not exceed the daily limit of 1-2 tablespoons, or you might end up battling unwanted side effects. Here are the potential risks associated with this popular fermented drink:
- Tooth enamel damage: ACV is acidic, and excessive consumption can erode your tooth enamel and cause tooth sensitivity or decay.
- Esophageal burns: Drinking undiluted ACV can harm your throat and oesophagus. It can damage the lining of the oesophagus, leading to pain, bleeding, and even infections.
- Lower potassium levels: Consuming ACV beyond the recommended dosage can lead to lower potassium levels, a condition known as hypokalemia. It can cause symptoms like muscle weakness, fatigue, and irregular heartbeat.
- Digestive issues: Some individuals may experience nausea, vomiting, or diarrhoea after consuming ACV. If you're sensitive to acids, it's best to start with a small amount and gradually increase your intake.
- Drug interactions: ACV can interact with certain medications, such as blood thinners and diuretics. If you're taking any medications, it's important to consult with your doctor before consuming ACV.
So, enjoy the benefits of ACV while being mindful of its potential side effects. You can also consider using The Good Bug’s Bye Bye Bloat probiotics to ease digestive troubles and embrace a diverse gut microbiome. Listen to real-life success stories of using this product and begin your journey with us!
How to consume apple cider vinegar?
Are you tired of the same old way of consuming ACV by diluting it in water? Get ready to dust the apple cider vinegar bottle and put it to good use. Let's explore some creative ways to incorporate this versatile ingredient into your daily routine:
Drinking apple cider vinegar straight from the bottle can cause unwanted health risks. So, is there no other way to gulp in the benefits of this fermented drink? The idea is to dilute it, but no worries; we’ve come up with some exciting ways to mix ACV with another liquid other than water:
- ACV spritzer: For a refreshing summer drink, mix a splash of ACV with sparkling water, a squeeze of lemon, and a sprig of mint. It's a healthier alternative to sugary sodas.
- ACV honey drink: Mix a tablespoon of ACV with a teaspoon of honey and a glass of water. This sweet and tangy drink is a great way to start your day.
- ACV smoothie: Add a tablespoon of ACV to your favourite smoothie to boost flavour and enjoy potential health benefits.
However, remember not to drink more than a glass a day!
All drinks and no side dishes can make your meals look incomplete. So, here are a few ways to combine apple cider vinegar into your dishes:
- Salad dressings: Elevate your salads with a tangy ACV dressing. Combine it with olive oil, mustard, and your favourite herbs and spices.
- Marinades: Use ACV to marinate meats and vegetables for a flavourful and tender result.
- Pickles: Make your own homemade pickles using ACV for a tangy and crunchy treat.
Get creative with the ingredients and enjoy the benefits of ACV without compromising taste!
If you prefer a more convenient way to consume ACV, you can find it in supplement form, such as pills or gummies. However, it's generally recommended to opt for the raw, unfiltered version for maximum benefits.
There’s no limit when it comes to experimental cooking. Find a method you feel most comfortable with, grab the ingredients, and simply blend the ACV. However, do not get lost in the fascinating world of ACV recipes. Though it can be a valuable addition to your daily regime, be mindful of its side effects.
Understand what works best for you and make informed choices. The Good Bug can assist you in restoring your gut health with our range of clinically proven, high-quality probiotics. Join the thousands of people who have already discovered the benefits of our products. Visit our website today to kickstart your journey!
References
https://www.goodrx.com/well-being/gut-health/apple-cider-vinegar-gut-health
https://health.clevelandclinic.org/exploring-the-health-benefits-of-apple-cider-vinegar
https://www.webmd.com/diet/apple-cider-vinegar-and-your-health
https://www.eatingwell.com/apple-cider-vinegar-benefits-8412270
https://www.medicalnewstoday.com/articles/326866
https://www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar
