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Does Apple Cider Vinegar Help With Bloating


Do you experience heartburn, bloating, or burping soon after eating? If yes, it’s very likely that you’re not digesting your food properly. Let go of pain and discomfort post-meals and simply enjoy your fiesta. How, you might ask? Well...

You may wonder if apple cider vinegar is good for your digestive system. The answer is a resounding yes

Irritating symptoms like heartburn and indigestion can be harmful to your stomach. Read on to find out why apple cider vinegar may help bloating and digestive issues like constipation, heartburn, bloating and gas.

Table of contents:

  • Why is it possible to improve digestion by drinking apple cider vinegar?
  • Can Apple cider vinegar reduce Gas and Bloating?
  • Benefits of apple cider vinegar for the digestive system
  • Extras: Recipes with apple cider vinegar that will boost digestion

There’s no doubt about it: a healthy diet and proper digestion are keys to a healthy body. The digestive tract plays a vital role in all aspects of our health. After all, this is how we receive the nutrients necessary to sustain life, not to mention that the digestive system is a key component of the immune system. But if you eat nutrient-dense foods and your digestive system can’t break them down adequately you may not get the fuel you need.

Proper stomach acid levels are necessary for proper digestion and nutrient absorption.

As soon as we see, smell, or think about food, our stomach cells begin secreting hydrochloric acid (HCl). The saliva is secreted as well. The body prepares for digestion. HCl, secreted by the stomach, plays a vital role in protein digestion, breaking proteins down into amino acids. It also promotes the digestion and absorption of carbohydrates, fats, and vitamins A and E by stimulating the release of pancreatic enzymes and bile into the small intestine. 

Without adequate stomach acid, food isn’t properly broken down and digested. So, when you have low stomach acid, the nutrients are not properly assimilated.

Why is it possible to improve digestion by drinking apple cider vinegar?

The acetic acid in vinegar counteracts the low stomach acid. Acetic acid makes up 5–6% of apple cider vinegar. So, apple cider vinegar, rich in acetic acid, stimulates production of hydrochloric acid, which helps the digestive process.

It can also help balance pH levels, reducing the occasional burn triggered by the backflow from the stomach into the esophagus. Acid reflux occurs when acid from the stomach flows upward. This causes a sour taste in the mouth and a burning sensation in the chest. And apple cider vinegar is a great way to maintain a proper digestive system.

Also, let’s not forget that raw apple cider vinegar is rich in vitamins B and C, which are among the 6 most important vitamins for proper digestion and gut health.

Can Apple cider vinegar reduce Gas and Bloating?

Another great thing about apple cider vinegar is that it contains enzymes which will help break down food and therefore prevent gas from even being produced. 

While your body naturally produces enzymes, mostly in the small bowel, to help break down your food, sometimes enzyme deficiencies can occur. Especially in western diets, where most of our foods are processed and the enzymes tend to get destroyed during digestion. 

Benefits of apple cider vinegar for the digestive system

Benefits of apple cider vinegar for the digestive system

Apple cider vinegar helps with constipation

Apple cider vinegar, especially one containing bacteria, acids and enzymes culture, is good for constipation. It is so because it stimulates gastric juices and because it populates the intestines with good bacteria, since a poor microbiome is, in fact, a trigger for constipation.

Apple cider vinegar is a prebiotic

Prebiotics are essentially ‘gut bacteria food’. Having them in your diet will help improve levels of good gut bacteria. Prebiotics are a form of fiber found in some foods, which have the ability to help your good gut bacteria to thrive. Prebiotics are a food source for your gut bacteria, which then multiply in numbers. A change in normal gut bacteria is often seen in digestive health problems such as irritable bowel syndrome and Chron’s disease. So, the use of prebiotics is a good way to improve the levels of good gut bacteria.

And apple cider vinegar is an amazing, potent prebiotic, as it contains pectin from apples. Not to be confused with probiotics, such as yogurt, which are sources of those friendly bacteria! The thing you need to know about prebiotics is that they are a source of food for beneficial bacteria, helping maintain the population of these bacteria in your gut and keeping your digestive system healthy. Prebiotics such as apple cider vinegar may also help improve calcium absorption.

Apple cider vinegar is NOT a probiotic

Although apple cider vinegar may contain beneficial gut bacteria, it is not a probiotic. Unfortunately, to be classed as a probiotic, the good bacteria need to survive the digestive system to get to the end where the large bowel is. In the case of apple cider vinegar and many fermented foods, it is likely that most of the good and bad bacteria is killed off because the stomach produces acid that is strong enough to tackle them down, plus, we add citric acid.

Apple cider vinegar is a potent antifungal, antiviral, antibacterial remedy

Vinegar has been shown to mildly lower the growth of gram-negative bacteria like Staphylococcus aureus and Pseudomonas aeruginosa. These bacterial strains are implicated in many inflammatory health problems and leaky gut syndrome. In addition to the antimicrobial effect, apple cider vinegar has also been shown to have antiviral and anti-yeast and antifungal benefits, all helpful in supporting microbiome and overall immune balance.

Apple cider vinegar in digestion of carbohydrates

There are certain types of carbohydrates called fermentable oligo-di-monosaccharides and polyols, which are considered hard to digest and, when consumed in large amounts, they cause bloating, gas and abdominal pain. 

Apple cider vinegar works great for boosting the digestion of high-carb foods and roughage diminishing the bloating and gas. 

This is how: Dissolve some vinegar in warm water or tea and drink it before a meal. The same remedy can combat constipation, due to the vinegar’s capacity to stimulate digestive juices and break down food. Even in cases of heartburn, vinegar can aid. And this is why we prepared a couple of apple cider vinegar recipes, to tackle each issue.

Extras: Recipes with apple cider vinegar that will boost digestion

Apple cider vinegar salad dressing

Thanks to apple cider vinegar’s antibacterial properties, it can heal gut issues that can be caused by bacteria, such as diarrhea. As a fermented food, apple cider vinegar also contains prebiotics that help regulate overall healthy digestion. 

This apple cider vinegar salad dressing will boost fiber digestion, harnesses apple cider vinegar’s capacities and, well, let’s face it, make your meals an absolute delish! 

You’ll need:

  • 2 tablespoons raw, unfiltered, organic apple cider vinegar
  • 2 tablespoons Dijon mustard
  • 1 tablespoon Greek yogurt

Mix everything together and let it simmer. Add olive oil to the mixture (about 1 tablespoon) and aromatic herbs and toss it together with some veggies and green leaves.

Apple cider vinegar tonic

If you’re experiencing slow digestion and yet you somehow feel hungry, you can drink apple cider vinegar tonic, that will suppress your appetite by helping you feel fuller and satiated for longer. The most important thing is - it will also help boost digestion, letting foods pass better and faster. 

You’ll need:

  • 2 tablespoons apple cider vinegar
  • 1 teaspoon raw honey
  • 1 glass of water

Mix honey with water and then add apple cider vinegar. The temperature of water can also impact your digestion, so make sure to use room temperature water.

Apple cider vinegar detox drink

If you’re waking up all bloated, gassy and with abdominal pains and nausea, you can amp your apple cider vinegar morning detox drink! Instead of coffee, use apple cider vinegar to wake up your digestion. This drink burns fat, boosts muscles’ energy resources and it soothes a troubled digestion.

You'll need:

  • 1 cup of warm green tea
  • 1 teaspoon raw honey
  • a pinch of Ginger
  • 2 tablespoons raw, unfiltered, organic apple cider vinegar


  • 2 tablespoons apple cider vinegar
  • 2 tablespoons lemon juice
  • 1 tablespoon of cinnamon
  • a dash of cayenne pepper
  • 1 glass of warm water

This detox drink can be sipped warm during the day as well. It will prevent you from eating unhealthy snacks and drinking too much of creamy, heavy drinks.

Apple cider vinegar drink for carb digestion

Have you ever wondered why are carbs so hard to digest? Complex Carbohydrates or polysaccharides contain longer chains of sugar (starches) and a non-digestible fiber. But a simple apple cider vinegar and water dilution should help with faster carb digestion.

You’ll need:

  • 2 tablespoons apple cider vinegar
  • 1 glass of water

Apple cider vinegar digestive smoothie

This recipe contains calcium, iron, zinc, vitamins and minerals, both found in vinegar and in the other ingredients. This smoothie boosts the metabolism and replenishes the digestive tract with great bacteria.

You’ll need:

  • 1 tablespoon raw, unfiltered, organic apple cider vinegar
  • 2 cups spinach leaves
  • 1 medium banana, peeled
  • 2 cups organic apple juice
  • 1 cup ice

Combine everything in the blender. Blend them together until you obtain a frothy, creamy drink. Consume immediately!

Iulia Claudia Dumitru

I feel happy when I get to tell meaningful stories. About people. About the world. About life. About what people need to feel good. Healthy food, a balanced lifestyle, a grateful approach to relationships with others and ourselves. That is how I keep myself grounded and purposeful. That is how I aim to contribute: striving to make ourselves the best we can. Creating life in the little things. Living every day with the joy, wonder, and curiosity of a child. Trying to #seeKbeauty. Inside and out.

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