How to Make an Apple Cider Vinegar Drink to Boost Gut Bacteria
Dr. Abby Campbell
What is Apple Cider Vinegar?
As the most popular type of vinegar in wellness communities, apple cider vinegar is regarded sacred as it provides a variety of important health benefits. This trendy vinegar is also supported by science and regarded as a superfood. It has been shown to lower blood sugar, reduce cholesterol, and drop body fat in people with diabetes, cardiovascular disease, and obesity. Best of all, this beneficial liquid is known for its healing properties to boost gut health. To keep health in check, fitness enthusiasts around the world consume an apple cider vinegar drink daily.
What are the Health Benefits of Apple Cider Vinegar?
Apple cider vinegar is made by fermenting the sugars in apples. An organic liquid compound called acetic acid is created by this fermentation process which is what makes the vinegar acidic. Though colorless, acetic acid has a pungent smell and sour taste giving vinegar its tangy characteristic. Apple cider vinegar contains about four to seven percent acetic acid.
Research shows that acetic acid provides health benefits, yet scientists do not know exactly how. From studies, the following are some of the health benefits obtained from apple cider vinegar containing acetic acid.
- Kills antibiotic-resistant bacteria
- Assists in detoxifying the lymphatic system
- Regulates homeostatic function
- Stimulates immunity
- Reduces blood glucose and insulin levels
- Controls blood pressure
- [Lowers cholesterol levels](https://linkinghub.elsevier.com/retrieve/pii/S1556-3707(13%2900004-7)
- Trims body weight & body fat
- Curtails carbohydrate consumption
- Curbs cravings
- Lessens appetite
- Supports gut health
- Improves digestion
How Does Apple Cider Vinegar Boost Gut Health?
Your gut health is extremely important for overall health. After all, the majority of your immune system resides in your gut microbiome, and apple cider vinegar is an excellent food source for boosting gut health.
*** NOTE: You may want to read Protecting Your Gut Microbiome for Better Gut Health.
Because apple cider vinegar is derived from fermented apple juice, it has the potential to boost your gut microbiome from the probiotics it creates. However, this is only true with raw, organic, and unpasteurized apple cider vinegar as pasteurization removes any potential probiotic benefit. Apple cider vinegar is also known to neutralize hormones in the stomach and intestines, as well as improve digestive issues in many people.
How do I Make an Apple Cider Vinegar Drink?
Though apple cider vinegar is very acidic, it can be taken in a diluted drink on a daily basis for its health benefits. Following are four recipes for apple cider vinegar.
Morning Kick Starter ACV Drink
This apple cider vinegar drink in a great morning kick starter. Have it before breakfast to set your body up to metabolize carbohydrates throughout the day.
- 12 oz. pure water
- 2 Tbs. apple cider vinegar
- ½ lime, juiced
- ⅛ to ¼ tsp. of cayenne pepper
- ¼ to ½ tsp. ground ginger
- ¼ tsp. cinnamon
After Dinner Detox ACV Drink
An after-dinner detox drink with apple cider vinegar will improve your digestion and also give you a pseudo-sweet dessert.
- 10 oz. pure water
- 2 TBS. apple cider vinegar
- ¼ cup raspberries, mashed
- 1 lime, juiced
- Stevia or monk fruit to sweeten
What is the Best Apple Cider Vinegar?
As mentioned earlier, you must choose a raw, organic, unpasteurized form of apple cider vinegar to receive the probiotic benefits. Following is the one I recommend.
Though research is limited on apple cider vinegar, we do know that it is beneficial to health just from the studies we do have access to. Drinking it daily can boost your gut microbiota and overall health. A daily apple cider vinegar drink can be an added bonus with a healthy low-carb/sugar diet, exercise, restorative sleep, and stress management. However, consult your health practitioner if you’re taking prescription medications as the vinegar may have a negative impact when taken together.