Can You Use Apple Cider Vinegar for Acid Reflux?

Many people reach for acid blockers to alleviate heartburn symptoms. However, this approach may not target the root cause and could worsen the issue.

Contrary to popular belief, acid reflux is often linked to low stomach acid rather than too much. Insufficient stomach acid slows digestion and can cause digestive fluids to back up into the esophagus, causing an uncomfortable burning sensation.

Explore the potential benefits of apple cider vinegar for acid reflux and explore natural ways to relieve heartburn and support better digestion.

What is apple cider vinegar? 

Raw apple cider vinegar is an unfiltered vinegar made from fermented apples, where natural yeasts and bacteria transform the apples’ sugars into acetic acid. 

This process results in a living vinegar that contains enzymes and beneficial bacteria, often referred to as the mother. These components may help support digestion and contribute to a healthy stomach environment.

Watch the video below to discover the causes of gastroesophageal reflux disease (GERD).

Should you try apple cider vinegar?

Vinegar has been used for centuries, with records dating back to ancient Greece. Hippocrates, known as the father of modern medicine, reportedly used vinegar to support general wellness and digestive comfort.

Today, research continues to investigate the potential of apple cider vinegar to support healthy digestion, nutrient absorption, metabolic balance, and gut health. 

Here are five potential health benefits of taking raw apple cider vinegar.

1. Supports stomach acidity

A low stomach pH is crucial for effective digestion and digestive comfort. 

When stomach acid becomes weak or too alkaline, it may not signal the lower esophageal sphincter, a valve separating the esophagus from the stomach, to stay closed. This can allow digestive fluids to move upward into the esophagus, causing tissue irritation.

With a naturally low pH of between 2 and 3, apple cider vinegar can help maintain a more optimal stomach acidity when taken before meals, supporting digestive efficiency and comfort.

2. Promotes digestive functions

When the stomach becomes too alkaline, it can hinder the breakdown of food and reduce the absorption of essential nutrients.

Apple cider vinegar may aid digestion by promoting healthy hydrochloric acid levels and supporting the stomach’s ideal pH range of 1 to 3.

Stomach acid is essential for activating pepsin, a key digestive enzyme that breaks down protein. Pepsin is also needed to trigger the release of bile and pancreatic enzymes needed to digest fats and carbohydrates and absorb vitamins and minerals.

3. Supports fat burning

Apple cider vinegar may support weight loss and overall metabolic health by helping balance blood sugar levels and stimulating fat oxidation.

Research suggests that consuming apple cider vinegar before meals may support gradual weight loss and promote effective post-meal glucose regulation.

A study published in the Pakistan Journal of Medical & Health Sciences reported that participants who took apple cider vinegar before meals experienced consistent reductions in body weight, body mass index (BMI), and improvements in metabolic markers over 60 days.¹

4. Helps strengthen immune defenses

Apple cider vinegar can help bolster the body’s immune defenses by promoting proper stomach acidity. 

An acidic stomach environment is crucial for limiting the growth of harmful microbes, such as Helicobacter pylori (H. pylori), while allowing beneficial bacteria to thrive in the digestive tract, thereby supporting overall immune health.

“Hydrochloric acid is one of your immune system’s first lines of defense, helping eliminate pathogens and microbes before they can reach the rest of the digestive tract,” explains Dr. Berg.

A study published in Scientific Reports highlights the antimicrobial properties of apple cider vinegar against microbes such as Escherichia coli, Staphylococcus aureus, and Candida albicans, all of which are commonly associated with infections and digestive imbalances.²

5. May enhance gallbladder health

Apple cider vinegar has been shown to help stimulate bile flow, a digestive fluid essential for breaking down dietary fats, absorbing fat-soluble vitamins, and maintaining gallbladder function.

A study published in QJM: An International Journal of Medicine studied participants who followed a dietary plan that included apple cider vinegar and functional fats.³

After just one week, researchers observed significant improvements in gallbladder function, suggesting a potential role for apple cider vinegar in supporting digestive processes and gallbladder health.

How to use apple cider vinegar for acid reflux

To support healthy digestion and stomach acidity, apple cider vinegar is typically taken before meals. 

If you’re new to apple cider vinegar, begin slowly and observe how your body responds. 

It’s generally recommended to mix 1 to 2 teaspoons of raw, unfiltered apple cider vinegar in a glass of water and drink 10 to 15 minutes before meals. Starting with smaller amounts allows you to assess your tolerance and minimize the risk of discomfort.

Once you’ve built a tolerance to apple cider vinegar, you can gradually increase the amount to 1 to 2 tablespoons. Be sure to dilute it with water before drinking, and consider using a straw to help protect your teeth from the acidity.

To maximize benefits, choose raw, unfiltered, and undiluted apple cider vinegar with at least 6.3 percent acetic acid. This ensures a more potent solution than many commercial products that are diluted.

While many people notice improvements within 1 to 2 weeks, it may take 1 to 3 months to experience more noticeable changes, depending on individual digestive health and overall wellness.

Risks and warnings

While apple cider vinegar can offer benefits for many people, it isn’t suitable for everyone.

Some sensitive individuals may experience temporary digestive discomfort or nausea when first using apple cider vinegar, highlighting the importance of starting with small, diluted amounts.

Those with stomach ulcers or severe esophageal irritation should avoid consuming apple cider vinegar until they have fully healed, as its acidity may worsen symptoms.

To support the healing process, it may also be helpful to avoid spicy foods, limit carbonated beverages and alcohol, manage stress, and reduce meal frequency, as these factors may contribute to gut irritation.

In addition, apple cider vinegar can interact with certain medications, including diuretics, proton pump inhibitors, and medications used to manage blood sugar balance and heart health.

If you have severe acid reflux, digestive issues, or are taking medications, it’s essential to consult your healthcare provider to determine whether apple cider vinegar is suitable for your specific health needs.

Key takeaways

Low stomach acidity is a common but overlooked cause of acid reflux, and taking apple cider vinegar for acid reflux may help by supporting a healthy stomach pH when taken before meals.

In addition to reflux relief, raw apple cider vinegar may promote healthy digestion, help balance blood sugar, enhance fat metabolism, and support optimal gallbladder function when used regularly.

FAQ

Sources

1. https://pjmhsonline.com/index.php/pjmhs/article/view/1980 ?
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC5788933/ ?
3. https://academic.oup.com/qjmed/advance-article/doi/10.1093/qjmed/hcaf038/8010472 ?