Apple Cider Vinegar for Bloating
DISCLAIMER: This article has been written for informational and educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
Although, the evidence of effects of apple cider vinegar for bloating is mostly anecdotal, many natural medicine practitioners prescribe it in their treatment protocol to treat a wide variety of digestive issues including bloating and gas, and obviously for good reasons. Apple cider vinegar helps kick start the digestion process so that the stomach can better manage abdominal distresses including bloating, gas, and heartburn.
In this article, we’ll learn how apple cider vinegar can help with bloating and other digestive issues. But let’s start with the basics of bloating first.
Table of contents
- What is bloating?
- Symptoms of bloating
- Causes of bloating
- How apple cider vinegar can help with bloating
- How to take apple cider vinegar
- Precaution and side effects
- Final words
What is bloating?
Bloating, also known as abdominal bloating, is a condition in which a buildup of gas in the belly occurs. In a bloating condition, the stomach and intestines are filled with gas, or excess foods, or fluids, and cause an unpleasant feeling of tightness and fullness.
Symptoms of bloating
The most noticeable symptom of bloating is the swollen or distended abdomen, which is often associated with –
- Abdominal gurgles or rumbling
- Frequent belching or burping
- Flatulence (excess air or gas)
- Abdominal pain
- A feeling of fullness and tightness
Causes of bloating
Bloating has been described to be linked mostly with eating patterns, and certain foods and drinks, that can promote the buildup of excess wind or gas in the gastrointestinal system. Beverages that contain gases such as oxygen, carbon dioxide, hydrogen, nitrogen, and sometimes sulfur or methane contribute to developing a bloating condition.
Common causes of bloating include:
- Eating too fast
- Eating too much
- High fiber foods
- Small intestinal bacterial overgrowth or SIBO
- Drinking alcohol and bubbly beverages
- Gluten-containing foods
- Some diseases such as irritable bowel syndrome (IBS), lactose intolerance, or Crohn’s disease
- Hormonal imbalances during menstruation
- Emotional changes such as anxiety, phobia, depression, and anger
How apple cider vinegar can help with bloating
Apple cider vinegar, also known as ACV, has a long history of therapeutic use as a home remedy for a wide variety of digestive symptoms including bloating and gas. Although it may not be the panacea to combat all possible underlying roots, there’re some close links between gut health and apple cider vinegar. Let’s find out some of them.
There’re mainly two obvious links between gut health and apple cider vinegar. One is acetic acid found in all apple cider vinegar and helps in digestion and absorption. And the other is probiotic properties that can promote the growth of healthy microorganisms such as intestinal flora in the gut. Let's dive in a little bit deep.
The acetic acid in apple cider vinegar can help improve digestion
Stomach acid plays the most important role in the digestive process. Therefore, inadequate stomach acid production is one of the major causes of indigestion that leads to uncomfortable symptoms such as gas or bloating.
Low stomach acid condition is often associated with:
- Long term use of certain drugs such as painkillers
- Rheumatoid arthritis
- Crohn’s disease
- Type 1 diabetes
- Thyroid conditions such as Grave’s and Hashimoto’s
- Celiac disease
The acetic acid found in apple cider vinegar acts as a digestive acid supplement to people who have low stomach acid issues. Thus, apple cider vinegar helps in digesting food materials, absorbing nutrients, and controlling bacteria, fungi, and parasites that may cause bloating and other associated issues.
Probiotics in apple cider vinegar can help balance gut microbiomes
The naturally prepared apple cider vinegar, also called “the mother”, contains a cloudy layer of healthy bacteria. These good bacteria are essential for balancing gut microbiomes.
A large number of clinical studies have found that probiotic supplementations are effective in the treatment and prevention of intestinal issues including inflammatory bowel disease and small intestinal bacterial overgrowth (SIBO).
Excess harmful bacteria promote the production of gases and increase the risk of developing bloat. Hence, apple cider vinegar may help reduce bloating by balancing gut microbiomes.
How to take apple cider vinegar
Apple cider vinegar can be added to salad dressings, foods, and drinks. 3 ml to 6 ml apple cider vinegar can also be added to a cup of lukewarm water for taking before or after a meal or when required or felt bloated.
But it’s important to know that a little amount of apple cider vinegar always doesn’t meet a required therapeutic dosage to reduce bloating. Besides, some people do not want to bother with the taste of liquid apple cider vinegar. In this case, apple cider vinegar supplementary capsules are great. They can provide adequate therapeutic doses without any unpleasant taste. But a large glass of water is recommended to properly dilute the capsules.
Apple cider vinegar shows more beneficial actions when combined with vitamin C. 1000 mg to 2000 mg of apple cider vinegar supplement per day is a good option for combating bloating and other related conditions. Always check with your doctor to determine the exact dose for you.
Precautions and side effects
Apple cider vinegar is generally safe with correct doses. Since it’s acidic in nature, it should be taken in diluted and controlled doses.
Excess consumption of apple cider vinegar may cause erosion of tooth enamel, tissue damage in the tongue and digestive tract, and even low blood potassium levels and osteoporosis in prolonged overdoses.
Though these side effects aren’t common. It’s strongly recommended to consult with a natural medicine practitioner prior to using apple cider vinegar supplements especially if you’re pregnant or breastfeeding, or taking any medication. Also, stop taking the apple cider vinegar supplement if you see it’s not well-tolerable for you.
Apple cider vinegar has some obvious therapeutic benefits in the management and prevention of bloating, but its effects are modest. Do not assume apple cider vinegar or any supplement as a panacea of all issues.
To avoid the side effects of acidic properties of apple cider vinegar, it’s important to use it in moderation and controlled therapeutic dosages. Always ask your healthcare professional to confirm whether it is right for you.
Check out Vorst’s Apple Cider Vinegar with Vitamin C Capsules here.
Disclaimer: This article contains only general educational information, and cannot be used to substitute any prescribed medical advice.