Apple cider vinegar has been studied for its beneficial properties for gut health and many people are using it as a weight loss food. So is apple cider vinegar really good for digestion and weight loss?

1. Nutritional value of apple cider vinegar

Apple cider vinegar is a fermented food that is commonly used in some culinary cultures and is used by many people who are trying to lose weight. It is made from a mixture of water and fermented apples. In the initial stage, the sugar in the apples will be fermented into alcohol, and as it continues to soak, the alcohol will combine with the apples to become vinegar.

Although apple cider vinegar is not a rich source of nutrients, it is a good source of acetic acid. Some studies support the role of this acid in reducing blood sugar levels in people with diabetes and cholesterol levels in obese people.

Apple cider vinegar also provides antioxidants that help fight disease and reduce harmful reactions in the body, providing natural probiotics, helping to increase the number of beneficial bacteria in the intestines.

Acetic acid is the main active compound of vinegar, including lactic acid and bacteria, in addition, malic and citric are the components that give apple cider vinegar its sour taste. Unfiltered organic apple cider vinegar also contains a substance that includes protein fibers, enzymes, and beneficial bacteria.

Vinegar is also a food preservative. Research shows that it inhibits bacteria like E. coli from growing and spoiling food. So you can use apple cider vinegar as a natural food preservative.

Apple cider vinegar contains many beneficial bacteria for the intestines and aids in weight loss.

2. Benefits of apple cider vinegar for intestinal health

Apple cider vinegar is a fermented food that contains many beneficial organisms created through the fermentation process. They act as a probiotic supplement, providing the intestines with beneficial bacteria that help strengthen the intestinal barrier and fight against pathogenic bacteria.

Fermented foods contain many lactic acid bacteria and probiotics that help destroy harmful bacteria in the digestive system and balance the intestinal microflora. They also contain many enzymes that help promote the breakdown of carbohydrates ,  proteins , etc. in food, helping to consume food better and stimulate vitamin production.

Studies show that apple cider vinegar can be effective against harmful bacteria in the intestines, such as E.coli. If left unchecked, these bacteria can easily cause food poisoning or other infections. It may also help fight Candida, a fungus that causes yeast infections in the gut.

The acetic acid in apple cider vinegar has a positive effect on digestive enzymes in the gut, increasing the body’s ability to absorb essential nutrients. For some people, consuming apple cider vinegar reduces symptoms of bloating and indigestion. This is due to its antibacterial properties that help control gut bacteria.

3. Does apple cider vinegar help you lose weight?

Apple cider vinegar has been linked to weight loss thanks to the presence of certain probiotics that help support gut function, improve metabolism, and reduce fat accumulation in the body.

Apple cider vinegar can enhance the effectiveness of an enzyme responsible for reducing fat and sugar synthesis in the liver. So if you want to lose weight, supplementing with apple cider vinegar in the right way (without overdoing it) is also helpful because it can encourage your body to use stored fat for energy.

When it comes to weight management, stable blood sugar is key. Apple cider vinegar can help manage blood sugar by inhibiting amylase. Amylase is an enzyme that digests carbohydrates. Amylase can even help reduce cravings and overeating.

In fact, a study published in the European Journal of Clinical Nutrition found that consuming apple cider vinegar with white bread not only reduced blood sugar levels but also increased feelings of fullness. Another study conducted by Arizona State University found that consuming apple cider vinegar with meals reduced daily calorie intake, which may be beneficial for weight loss.

Animal models have also shown that acetic acid, one of the main compounds in apple cider vinegar, helps prevent fat accumulation in the body by altering specific genes and proteins involved in fat storage.

Apple cider vinegar should be used as a spice in daily food preparation.

4. How to use apple cider vinegar safely for health

Although apple cider vinegar has been proven to be beneficial for intestinal health, metabolism, improve blood sugar regulation and reduce body fat mass, most experts advise people not to abuse it, only consume about 1-2 teaspoons per day and start slowly to be safe. It is best to only use apple cider vinegar as a spice for daily food processing. Do not abuse apple cider vinegar to lose weight.

Long-term use of apple cider vinegar can harm the esophagus, tooth enamel and skin, and can even reduce potassium levels, causing symptoms such as irregular heartbeat, fatigue, muscle damage, weakness, numbness, itching,  constipation , etc.

Do not use apple cider vinegar as a treatment for chronic diseases because it has many potential risks. Because apple cider vinegar is acidic, some people such as people with stomach ulcers, ulcerative colitis or digestive problems, are prone to abdominal pain and diarrhea should not use it. People with acid reflux or sensitive stomachs may experience more severe acid reflux, especially if they drink apple cider vinegar on an empty stomach.