Long before the era of pharmaceutical drugs, there were several natural remedies for human health. These drugs have proven their worth and are still used today. One of them is the magical potion, apple cider vinegar.
Not only is it a staple food, but it also provides numerous health benefits. From body detoxification to weight loss to improved blood pressure, you can count on the health benefits of apple cider vinegar. It also cleans the skin, strengthens hair, kills bacteria and lowers blood pressure.
The antibacterial nature of vinegar helps it remove toxins and infections from our body. Therefore, it is an excellent remedy for improving gut health.
What is apple cider vinegar?
Apple cider vinegar is vinegar obtained from apple juice. The crushed apples are fermented with yeast to convert the sugar into acetic acid. Acetic acid is the main ingredient of apple cider vinegar, which provides incredible health effects. In addition, ACV also contains antioxidants, polyphenols, vitamins and more.
You can get apple cider vinegar in two forms:
- Filtered/Diluted – This is a clear, filtered liquid that you can usually find in grocery stores
- Unfiltered/mother vinegar – is unfiltered vinegar with a cloudy appearance. It is considered 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:
flatulence:
Flatulence is the accumulation of gas or air in the stomach and intestines, causing pain and bloating.
There are many reasons for bloating, such as constipation, bacterial build-up or low stomach acid. People who suffer from stress, anxiety or irritable bowel syndrome (IBS) are also prone to bloating.
The acetic acid in ACV reduces bacterial growth and increases stomach acid production. Thus, it relieves flatulence in the stomach and intestines. ACV also reduces postprandial weight gain associated with a high-protein diet.
Antibacterial:
Apple cider vinegar has excellent antimicrobial properties that support your gut health. The acetic acid present in ACV helps fight bacteria and infections.
Since ACV is a fermented product, it also serves as a probiotic food. Vinegar gives you gut-friendly bacteria.
Acid Reflux:
Acid reflux occurs when acid from the stomach backs up into the esophagus. Frequent reflux can develop into gastroesophageal reflux disease (GERD), which leads to esophageal cancer.
Acid reflux is often the result of low stomach acid (rather than the popular belief of higher amounts). This reduced stomach acid also causes difficulty in digestion, food fermentation and gas build-up.
Acetic acid from apple cider vinegar helps balance stomach acid. So it helps with improved digestion, gas and acid reflux. However, most of these claims are anecdotal and require further research.
Digestive disorders:
Indigestion or upset stomach refers to burning or pain in the upper abdomen. This can be due to various reasons, such as poor diet, smoking, alcohol or less physical activity.
According to a 2019 study, a diet containing apple cider vinegar helps to overcome stomach problems.
Jail:
Constipation is a condition in which bowel movements become difficult and painful. It makes digestion difficult and often leads to abdominal pain, bloating and gas.
Apple cider vinegar is considered an excellent anecdotal remedy for constipation. It contains several components that stimulate 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 spoonful of ACV in a cup of water in the morning or before meals works wonders. For added benefits, use the native version of vinegar that contains probiotics.
Here are some 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 flavor and additional benefits. Drink warm.
Apple cider vinegar smoothie:
Place ½ cup apple chunks, one banana, and a few strawberries/raspberries in a blender. Add ice and a spoonful of vinegar, and blend into a fine smoothie.
ACV vinaigrette:
Apple cider vinegar makes an excellent salad vinaigrette. Mix a tablespoon of ACV with one tablespoon of olive oil and add some black pepper. Season your favorite vegetable salad with this healthy dressing and enjoy.
Apple cider vinegar in solid state:
Use the best apple cider vinegar gummies or ACV tablets for ease of use and more health effects.
ACV pickles:
You can pickle onions, carrots and cucumber slices in apple cider vinegar to eat with every meal. It gives food flavor and nutrition.
Final thoughts!
There is not enough extensive research on the effects of ACV on digestion. However, the drug has been used for centuries. Moreover, there are no adverse effects. Therefore, it can be used as a natural remedy.
Do not use apple cider vinegar as a first-line remedy. Consult your doctor before using ACV as a medicine.
Read more Author: Miles Evans Fitness Expert & Nutrition Coach
Categories: How to
Source: HIS Education