“Most of the research on apple cider vinegar is about blood sugar and weight. For digestive symptoms, I am not aware of a single well-designed human trial showing it helps reflux, bloating, gas, or the gut microbiome,” says gastroenterologist Sameer Berry, MD, a clinical assistant professor of medicine at the NYU Grossman School of Medicine in New York City and the chief medical officer of Oshi Health, which provides multidisciplinary gastrointestinal (GI) healthcare.
Apple Cider Vinegar for Acid Reflux
The online claims aren’t backed by research though, says Dr. Berry. “There is absolutely no evidence in human trials that ACV does anything for acid reflux,” he says, adding that for reflux, “I don’t recommend it.”
ACV may also make chronic reflux, known as gastroesophageal reflux disease, symptoms worse because it is acidic, says Simon Mathews, MD, a Baltimore-based gastroenterologist and spokesperson for the American Gastroenterological Association, where he chairs the Committee for GI Innovation and Technology. “An inflamed esophagus doesn’t benefit from an increased acid load,” Dr. Mathews says.
“If you enjoy the taste and if you feel better on it, it’s totally safe to use. If your reflux gets worse with it, then I would absolutely stop,” he says.
Apple Cider Vinegar for Gas or Bloating
There’s no strong evidence that ACV relieves gas or bloating, and it may have the opposite effect for some people, Mathews says.
“The acid can aggravate symptoms in people already refluxing or already sensitive. And most people aren’t taking plain vinegar; they’re taking gummies or a bottled drink with added sugars or sugar alcohols, and sugar alcohols reliably produce gas and bloating,” he says.
One small study suggests that ACV delays gastric emptying, increasing satiety and reducing food intake. But this isn’t helpful for people with digestive issues, Mathews says. “Slowing gastric emptying is the wrong direction for someone whose complaint is fullness, early satiety, bloating, or nausea,” Mathews says.
If you’re already prone to these symptoms, you may feel worse after consuming ACV as digestion slows, Berry says.
Apple Cider Vinegar for Gut Health
“The bacteria that are in ACV are not the type of bacteria that we need in our gut,” Berry says. “Fermented foods in general can feed gut bacteria, but you want things like yogurt, kefir, sauerkraut — not ACV.”
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