Is Apple Cider Vinegar Good for Digestion?

But are these digestive health claims backed by research? Here’s what the science shows.

"Most of the research on apple cider vinegar is about blood sugar and weight. For digestive symptoms, I am not aware of a single well-designed human trial showing it helps reflux, bloating, gas, or the gut microbiome," says gastroenterologist Sameer Berry, MD, a clinical assistant professor of medicine at the NYU Grossman School of Medicine in New York City and the chief medical officer of Oshi Health, which provides multidisciplinary gastrointestinal (GI) healthcare.

Apple Cider Vinegar for Acid Reflux

ACV may also make chronic reflux, known as gastroesophageal reflux disease, symptoms worse because it is acidic, says Simon Mathews, MD, a Baltimore-based gastroenterologist and spokesperson for the American Gastroenterological Association, where he chairs the Committee for GI Innovation and Technology. “An inflamed esophagus doesn’t benefit from an increased acid load,” Dr. Mathews says.

“If you enjoy the taste and if you feel better on it, it’s totally safe to use. If your reflux gets worse with it, then I would absolutely stop,” he says.

Apple Cider Vinegar for Gas or Bloating

There’s no strong evidence that ACV relieves gas or bloating, and it may have the opposite effect for some people, Mathews says.

“The acid can aggravate symptoms in people already refluxing or already sensitive. And most people aren't taking plain vinegar; they're taking gummies or a bottled drink with added sugars or sugar alcohols, and sugar alcohols reliably produce gas and bloating,” he says.

If you’re already prone to these symptoms, you may feel worse after consuming ACV as digestion slows, Berry says.

Apple Cider Vinegar for Gut Health

• Damage tooth enamel
• Decrease potassium levels
• Interact with medications, such as insulin and diuretics
• Trigger nausea and vomiting
• Irritate your throat or esophagus lining

Anyone with delayed gastric emptying (gastroparesis), significant reflux, a known esophageal injury (esophagitis), or an active ulcer, or anyone whose dentist has flagged enamel erosion is more likely to experience potential harm, Mathews says.

If you try it, Berry recommends diluting ACV in water, as mentioned, and stopping if it makes you feel worse.

Instead of consuming ACV, basic dietary and lifestyle habits can better support normal GI function, Berry says. They include:

• Increase fiber gradually. Eating enough fiber each day is important for digestive health. Aim for roughly 30 grams of fiber every day, Berry says.

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  You should increase your fiber intake slowly over time because eating too much too quickly can lead to gas and bloating. Also, try to get it from whole foods rather than supplements.
• Stay hydrated. Fluids help fiber work properly and can help prevent constipation.

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• Slow down at meals. Eating quickly can increase swallowed air, contributing to belching, gas, and bloating, Mathews says. Put down your utensil between bites and try eating your meals without distractions, such as your phone or TV, to control your pacing, Berry says.

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• Stop eating three hours before bedtime. If you have reflux, Mathews suggests not eating for several hours before lying down, raising the head of the bed rather than stacking pillows, and reducing your alcohol intake.

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If there’s a specific digestive symptom that’s bothering you, talk to your doctor; they can recommend the right treatment for you. Mathews asks what his patients are hoping ACV will fix. “Bloating after meals, heartburn a few nights a week, and unpredictable bowels each have a different approach,” he says.