When it comes to consumables to help improve gut health, both apple cider vinegar and probiotics contain the “good bacteria” you’re looking for.
Apple cider vinegar may be good for your gut and does not have many side effects if taken at a normal dose. However, there’s much more data to support the safety and usefulness of probiotics for gut health, making them a better option.
Here are three ways apple cider vinegar may help your gut health:
- Increases your good bacteria: Apple cider vinegar usually includes acetic acid, which acts similarly to a probiotic by helping you grow more “good” bacteria in your gut.
- Decreases your bad bacteria and fungi: Apple cider vinegar may help get rid of microorganisms known to cause digestive issues. These include Bacillus subtilis and Candida albicans.
- Increases acid levels: The acid in apple cider vinegar helps make the gastrointestinal (GI) tract more acidic, which may improve your digestion. This is useful if your GI tract is not as acidic as it should be, but it may be problematic if you do not have this issue since too much acidity can cause side effects.
Downsides
The acidity of apple cider vinegar can lead to side effects like:
- Stomach irritation
- Tooth sensitivity
- Enamel damage
- Throat or skin burns
Most apple cider vinegar products need to be diluted or mixed with water before consumption to help make them less acidic.
Read the label of your product or talk to a doctor to learn how to dilute apple cider vinegar.
Your GI tract is full of microorganisms, some good and some bad. The activity and amount of these organisms can affect your overall health and certain diseases. Probiotics help introduce more “good” organisms into your GI tract.
In doing this, probiotics can:
Downsides
Overall, probiotics are safe. Side effects are uncommon in healthy people and may include symptoms like gas and bloating. However, probiotics can be harmful if you are severely sick or immunocompromised, potentially increasing your risk of serious blood infections caused by bacteria or fungi.
Talk with a doctor if you are interested in taking a probiotic. They can help you decide if it would be useful with your conditions and medical history.
You can add apple cider vinegar and probiotics to your daily diet easily by eating certain foods or taking supplements. You can:
- Add apple cider vinegar to salads and dressings: You can whip up a delicious salad dressing by mixing apple cider vinegar, maple syrup, garlic, mustard, salt, and pepper.
- Take apple cider vinegar as a supplement: It is available as a liquid, gummy, or tablet supplement. Dosing depends on the product and its acidity concentration, which usually ranges from 4-8%. Read the label or talk with a doctor to decide on the best dose.
- Eat fermented foods: Fermented foods like yogurt, kimchi, and sauerkraut are high in probiotics.
- Take probiotic supplements: They are available in capsule, powder, or liquid form. These supplements can contain different organism strains, like Streptococcus, Enterococcus, Bacillus, and Bifidobacterium. Each strain can help in different ways, so talk with a doctor to decide which is best for you.
