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.
Apple cider vinegar usually includes acetic acid, which acts similarly to a probiotic by helping you grow more “good” bacteria in your gut.
Scientists have found that apple cider vinegar may help get rid of microorganisms known to cause digestive issues, such as Bacillus subtilis and Candida albicans.
Other researcher shows 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. 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, and throat or skin burns. Most apple cider vinegar products need to be diluted or mixed with water before you use it to help make them less acidic.
Read the label of your product or talk to a healthcare provider 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 by introducing more “good” organisms into your GI tract.
Improving your gut bacteria will prevent GI symptoms like diarrhea and constipation and improve how well your GI tract works overall.
Studies show probiotics can help manage gut conditions like inflammatory bowel disease (IBD), diarrhea, and irritable bowel syndrome (IBS).
Side effects are uncommon in healthy people, and include symptoms like gas and bloating.
Downsides
Overall, probiotics are safe. However, they 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 your healthcare provider 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.
- 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% to 8%. Read the label or talk with a healthcare provider 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 your healthcare provider to decide which is best for you.
