Interested in a health trend that’s being called a gut game-changer? Apple cider vinegar (ACV)… you’ve likely seen it being used online by Insta-fluencers like The Glucose Goddess, or even tried a shot of it yourself. But why is ACV creating such a splash, and should you be incorporating it into your daily routine? Leilani Finau, Nutritionist and Health Coach, breaks down why apple cider vinegar is worth a look.
The lowdown on digestive health
Before we get into the nitty-gritty of the benefits of apple cider vinegar, let’s set the stage with what constitutes a healthy digestive system.
According to Leilani, optimal digestion is all about comfort and regularity. “You shouldn’t experience pain or discomfort,” she explains. “Ideally, your bowel movements should be regular – once a day or at least every second day – without strain or pain or being too loose.” If your digestive system is functioning well, she says, you won’t experience bloating, cramping or discomfort during or after meals.
Should we all be drinking apple cider vinegar?
So, what’s all the buzz about apple cider vinegar? As a health professional, Leilani is a fan – here’s why:
- It helps you digest food: “ACV helps stimulate the production of hydrochloric acid (HCL) in your stomach, which is crucial for breaking down food,” Leilani says. “Many people have digestive issues caused by not producing enough of their own hydrochloric acid – so they can benefit from this kind of kickstarter and support.” It can be especially useful if you struggle to digest denser/heavier foods like meat or carbs well, she adds.
- It keeps things moving: ACV also stimulates peristalsis, the movement of the digestive tract that helps push food through your system. “This can be especially helpful if you’re dealing with constipation or sluggish digestion,” Leilani notes. “By stimulating the stomach muscles, ACV can get things going through the body at a healthier pace.”
- It promotes ‘gastric emptying’: ACV supports the stomach’s ability to empty its contents into the small intestine as part of the digestive process. “It works with peristalsis (the muscle contractions) to keep things moving efficiently through the digestive system,” Leilani explains.
The link with blood sugar and glucose levels
An added perk of drinking apple cider vinegar is its potential to help regulate blood sugar levels. “Studies suggest that consuming ACV before a meal can reduce glucose spikes by up to 30%,” says Leilani. “This can be incredibly beneficial for maintaining steady energy levels and preventing those energy crashes throughout the day.”
Why it’s especially good for women
Leilani, who specialises in teen and female health concerns, says, women can use ACV therapeutically in areas such as PMS symptoms, or PCOS (Polycystic Ovary Syndrome).
“There’s a lot of mounting evidence and research to show the effects and benefits. For example, women with insulin-resistant PCOS suffer a multitude of symptoms from painful periods to losing their period to trouble with fertility,” she says. “Research shows the benefits that ACV specifically has on their blood sugar levels, how that impacts insulin resistance and thus influences the frequency and severity of their symptoms.”
So, will any kind of vinegar work??
While ordinary vinegar can provide similar digestive benefits, apple cider vinegar has an edge thanks to the presence of “the mother” – a collection of live cultures resulting from fermentation. “These beneficial bacteria not only aid digestion but also support overall gut health. So, apple cider vinegar is superior in that sense,” Leilani explains.
How to use apple cider vinegar:
Sold on the benefits of ACV? Here’s how to make it work for you:
- Dosage: Leilani recommends 1–1½ tablespoons of apple cider vinegar diluted in a cup of water. “This amount is both effective and well-researched,” she says. “Avoid taking it straight, as the strong acidity can be harsh on your stomach and teeth enamel. Ideally, use a straw to bypass it touching your teeth. You can also try adding it to a salad in a vinaigrette dressing.”
- Timing: For best results, consume it about 20 minutes before meals. “You can take it up to three times a day, but if you’re not a fan of the taste, focus on your most carbohydrate/starchy meal of the day,” Leilani suggests. “Some people prefer to kickstart their mornings [and digestion for the day] with ACV in water.”
- Taste: There’s no getting around it, apple cider vinegar is an acquired taste for most. As well as diluting it in water, you can also try a tasty blend like Sisuu’s Fire & Spice Tonic, a fiery invigorating mix of gut-healing and immunity-boosting herbs, spices, citrus, ginger, turmeric, and chili. Be warned: it’s spicy, but also addictive!
A few things to keep in mind…
- Protect your tooth enamel: The acidity of apple cider vinegar can erode tooth enamel over time. “To protect your teeth, use a straw when drinking diluted ACV, and rinse out your mouth with water afterward,” Leilani recommends.
- More is not more: Excessive consumption of ACV can lead to digestive issues such as cramping or diarrhoea. “Stick to the recommended amount and pay attention to your body’s signals,” Leilani advises. “If you experience any discomfort, reduce your intake. Too much would be in excess of 3-4 tablespoons in a [serve] and not diluting it into water.”
- Check before trying: Young children and those with certain health conditions should consult their healthcare provider before adding ACV into their routine. “There’s nothing wrong with daily ACV use for those over the age of 12-14, but always start with a modest amount,” Leilani suggests.
The verdict:
Adding a little ACV into your daily routine just might be a game-changer for your digestive health, blood sugar control, and overall wellbeing. “With its ability to enhance and optimise digestion, it’s a simple yet powerful tool for supporting your overall health,” says Leilani. “Along with having prebiotics/fibre-rich foods and probiotics, apple cider vinegar is one of the top three things I think everyone should be doing to help their digestion.”
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