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Apple cider vinegar has probiotics. Image Credit: alexstockphoto21/iStock/GettyImages People do a lot of things in hopes of improving health — drinking vinegar is one. Claims abound on the benefits of downing vinegar, one of which is that apple cider vinegar is a probiotic. As a fermented food, it is a probiotic, but it is unknown if it is as effective as other probiotic foods. TipApple cider is fermented and is therefore considered a source of probiotics. Apple Cider Vinegar for ProbioticsA well-sanitized environment is prized in today's society in which bacteria-killing cleaning products, soaps and hand gels are ubiquitous. But bacteria isn't all bad. In fact, some bacteria is crucial for human health. Probiotics are microorganisms, often referred to as "good bacteria," that live in the gastrointestinal tract and have a variety of potential benefits for overall health as well as for specific health concerns. According to the National Institutes of Health, there is some evidence that probiotics may be helpful in the treatment of:
Fermented foods are one source of these helpful bacteria. During fermentation, bacteria feed on sugars and starches in foods — apples, in the case of apple cider vinegar. This causes the bacteria to grow and multiply. Not all apple cider vinegar is the same, however. Unpasteurized, unfiltered apple cider vinegar still contains the "mother." According to UChicago Medicine, this dark, cloudy substance you can sometimes see at the bottom of the bottle is the collection of bacteria and yeast created during fermentation. So far, there isn't solid evidence that products retaining the mother are better sources of probiotics, but you will see many manufacturers of raw, unpasteurized and unfiltered apple cider vinegars make this claim. Problems and SolutionsWith or without the mother, it's unclear just how many bacteria and what strains apple cider vinegar contains. According to a research review published in the journal Microorganisms in September 2017, Acetobacter sp., Komagataeibacter sp. and Gluconobacter sp. are the most abundant strains. Other strains, including Lactobacillus sp. and Oenococcus sp. are also commonly found but in lower amounts. The researchers note that there are myriad variations involved in the process of fermenting apples that can affect the types and amounts of bacteria in the finished product. According to NIH, fermented foods do contain live cultures, but usually do not include proven probiotic organisms. So what's a consumer to do? Apple cider vinegar may provide probiotics and potentially aid certain health conditions, but, according to UChicago Medicine, it's not "pixie dust." However, in moderate amounts, there's no danger in consuming the liquid, either. If you want to include it in your diet, either as a daily shot or in your meals, go right ahead; just don't expect miracles. Some individuals may find that drinking apple cider vinegar for probiotics doesn't agree with them. Acidic foods can exacerbate acid reflux and lead to indigestion and an upset stomach. UChicago Medicine also warns that the kidneys of people with chronic kidney disease may not be able to process the excessive acid in larger amounts of apple cider vinegar. Additionally, the acid in vinegar can erode tooth enamel, so always rinse your mouth out well after taking it. If you're not a fan of vinegar, there are other ways to reap the benefits of probiotics, and they may be a more reliable source of the healthy bacteria. The NIH says that yogurt is a particularly good source of legitimate probiotics. It's a lot more palatable, too. Apple cider vinegar (ACV) has become somewhat of a health phenomenon over the past few years. Many natural health gurus have lauded ACV for its alleged health benefits, although many of these claims remain unfounded. When it comes to gut health, how effective is ACV at making you healthier? Apple cider vinegar has several healthful properties that may have a mildly positive impact on your gut health. As a prebiotic food, ACV can help introduce new bacteria to your gut microbiome. ACV may also help with weight loss, lowering blood sugar, and consuming antioxidants. While this apple derivative certainly won’t be powerful enough to reverse dysbiosis, it may help improve overall gut health when combined with a healthy diet. Keep reading to learn more about how ACV can interact with your gut. Is Apple Cider Vinegar a Probiotic?Apple cider vinegar is a probiotic food in its raw form as it contains live bacteria that help keep your gut healthy. It is important to make sure that the ACV is raw as it will still include the live bacteria that your gut needs to stay balanced. Apple cider vinegar contains acetic acid, which results from ACV’s fermentation process. As you may know, fermented foods generally include probiotics, which are the live bacteria in your digestive tract. Consuming probiotic foods is a great way to improve gut health, so ACV can be a solid part of your gut health diet. Does Apple Cider Vinegar Help Reduce Inflammation?There is not enough evidence to support the claim that apple cider vinegar reduces inflammation. Although this is often touted as one of the biggest health benefits of consuming ACV, it is probably not true that ACV can reduce inflammation in the gut or elsewhere. Although not enough studies have been conducted to conclusively decide whether ACV can fight inflammation, one study done on arthritic rats found that ACV consumption is ineffective at reducing inflammation. Thus, until more research is done on ACV’s anti-inflammatory properties, the evidence suggests that this is not a real benefit of apple cider vinegar. Does Apple Cider Vinegar Help With Bloating?There is little evidence to support that apple cider vinegar helps with bloating. As bloating is often a result of digestive issues, there are not enough studies showing a positive association between ACV consumption and improved digestion. Thus, it is unlikely that ACV can help with bloating. Those who claim that ACV helps with bloating usually base their arguments around two alleged benefits of ACV: its acidity and its antimicrobial properties. While it’s true that acidic beverages could help those with low stomach acidity, this is not a common issue for digestion. The second argument about microbes may have some more validity. It is true that ACV is an antimicrobial substance, and it is also true that SIBO may cause bloating. Thus, it could be true that consuming ACV could help reduce bloating in those with SIBO. However, more scientific studies are needed to confirm this connection. Health Benefits of Apple Cider VinegarBesides the mild gut health benefits previously discussed, apple cider vinegar does offer other science-backed health benefits that could make it a worthwhile addition to your pantry. Let’s take a look at three ways ACV could help improve your overall health. AntioxidantsApple cider vinegar contains a significant amount of vitamin E, which is a powerful antioxidant. A study performed on diabetic rats found that ACV consumption had a significant positive impact on antioxidant levels, which can prevent diabetes and other related liver problems. Lowering Blood SugarApple cider vinegar won’t cure or even prevent diabetes, but it can have a moderate effect on reducing blood sugar levels. According to a 2004 study from the Journal of the American Association of Diabetes, diabetic patients were given ACV after a meal and had their glucose levels measured 30 and 60 minutes after. Those who consumed the ACV instead of the placebo recorded a significant drop in blood sugar levels after the meal. Weight LossThis is probably the most controversial health benefit of apple cider vinegar. However, several scientific studies show that ACV consumption does have a positive impact on weight and body fat mass. A double-blind trial in 2009 found that consumption of acetic acid—one of the main components of ACV—was effective at reducing body weight and body fat mass in obese Japanese subjects. Similarly, a meta-study reviewed 10 scientific studies and found a positive impact of ACV consumption on fasting plasma glucose and blood lipid levels, suggesting a positive effect on weight loss. As weight loss and gut health are intricately related, you may expect slight gut health benefits from weight loss due to ACV consumption. However, do not expect ACV to have a significant impact on eliminating weight. Instead, focus on an improved diet that includes ACV. Should You Take Apple Cider Vinegar for Gut Health?Taking apple cider vinegar may have a mildly positive impact on your gut health. However, ACV should not be considered a key player in a diet for a balanced microbiome. Instead, focus on eating a wide variety of fruits and vegetables, consuming fermented foods, and maintaining a healthy lifestyle. If you’re looking for a quick way to boost your gut health, you can order a custom gut health test kit from OSbiome. Our Gut Health Test Kits will analyze a stool sample and provide you with 15 detailed reports on your gut health and personalized recommendations for an improved gut microbiome. Are you ready to discover your formula for a healthier gut? Order your kit today! What probiotics are found in apple cider vinegar?One 2016 study did pinpoint lactic acid bacteria and acetic acid bacteria as the two main bacteria groups in commercial ACV samples. The lactic acid bacteria group, which includes the Lactobacillus species, is one of the most important groups of probiotics.
Is apple cider vinegar good for gut bacteria?It's a rich source of antioxidants called polyphenols, which help support your “good” gut bacteria. The acetic acid it contains is also antibacterial and antifungal, which explains why people have used vinegar to clean wounds as far back as the Ancient Greeks.
Is vinegar considered a probiotic?Even though vinegar is produced by fermentation, it is surprisingly not a probiotic food that contains beneficial bacteria. However, certain vinegars like apple cider vinegar which contains pectin may act as a prebiotic, or food for beneficial bacteria.
How much apple cider vinegar should you drink gut health?Those who take apple cider vinegar for digestion typically drink one to two tablespoons (15–30 ml) with a glass of water immediately before meals, but there is currently no evidence to support this dose. Some claim drinking one to two tablespoons (15–30 ml) of apple cider vinegar before meals can aid digestion.
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Are there probiotics in apple cider vinegar
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