When it comes to gut-friendly options, both apple cider vinegar (ACV) and probiotics contain the “good bacteria” your digestive system loves.
Apple cider vinegar may offer some gut health benefits with minimal side effects when taken in moderation. However, probiotics have more scientific support for their safety and effectiveness, making them the more reliable choice for most people.
Gut Health Benefits of Apple Cider Vinegar
Apple cider vinegar typically contains acetic acid, which acts similarly to probiotics by encouraging the growth of beneficial bacteria in your gut.
Some studies suggest that ACV may help eliminate microbes that are known to cause digestive issues, such as Bacillus subtilis and Candida albicans.
Its acidity may help boost the acidity of your gastrointestinal (GI) tract, which can enhance digestion—especially if your stomach lacks sufficient acid. However, if your stomach acid levels are already normal, ACV might actually cause unwanted side effects by increasing acidity too much.
Downsides of Apple Cider Vinegar
Due to its high acidity, ACV can cause side effects such as stomach irritation, tooth sensitivity, enamel erosion, and throat or skin burns. Most ACV products need to be diluted or mixed with water before consumption to reduce their acidity.
Gut Health Benefits of Probiotics
Your GI tract is home to a wide range of microorganisms—both helpful and harmful. The balance of these microbes plays a major role in your overall health and risk for certain diseases. Probiotics help introduce more beneficial bacteria into your gut, supporting a healthier microbiome.
Improving your gut flora can help prevent symptoms like diarrhea and constipation, while also supporting better overall digestive function.
Side effects are rare in healthy individuals, but may include mild gas or bloating.
Downsides of Probiotics
For most people, probiotics are considered safe. However, if you’re severely ill or immunocompromised, they may pose a risk. In rare cases, probiotics could increase the chance of serious bacterial or fungal infections in the bloodstream.
Tips for Taking Both
It’s easy to incorporate both apple cider vinegar and probiotics into your daily routine through food or supplements.
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Add ACV to dressings and condiments: Try mixing apple cider vinegar with maple syrup, garlic, mustard, salt, and pepper for a flavorful salad dressing.
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Take ACV as a supplement: Available in liquid, gummy, or tablet form. The dosage depends on the product and acidity level—usually between 4% and 8%. Read the label or talk to your healthcare provider to find the right dose.
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Eat fermented foods: Foods like yogurt, pickles, and sauerkraut are rich in natural probiotics.
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Try probiotic supplements: These come in capsule, powder, or liquid forms and may contain various strains like Streptococcus, Enterococcus, Bacillus, and Bifidobacterium. Since different strains offer different benefits, consult your healthcare provider to determine the best fit for your needs.