The Benefits of Consuming Apple Cider Vinegar

Apple cider vinegar has been a popular kitchen staple for centuries, praised for its tangy flavour and potential health benefits. 

From ancient folk remedies to modern wellness routines, it's has earned a loyal following. But is it just another health fad, or does it truly deserve a place in your diet? Let’s take a closer look at the benefits, and how to use it safely.

1. Supports Healthy Digestion

Apple cider vinegar contains acetic acid, which may help increase stomach acidity. This can aid in breaking down food more efficiently, particularly protein, and may help reduce bloating after meals. 

Some people find that a diluted apple cider vinegar drink before a meal supports a smoother digestive process.

2. May Help Manage Blood Sugar Levels

Several studies suggest that it can improve insulin sensitivity and help moderate blood sugar spikes after eating. For people managing type 2 diabetes or insulin resistance, incorporating it into meals, such as in salad dressings, might offer some benefits. However, it’s important to discuss this with a GP before making changes to your diet.

3. Could Support Weight Management

It may help promote a feeling of fullness, which could lead to reduced calorie intake. The acetic acid in it  is thought to influence metabolism and fat storage, though results vary from person to person. It’s not a magic solution for weight loss, but it can complement healthy eating and exercise.

4. Rich in Antimicrobial Properties

Traditionally, it's been used for its antibacterial qualities. While it’s no substitute for medical treatment, its antimicrobial effects can be useful in food preparation, for instance, as a natural preservative or in marinades to help reduce harmful bacteria on fresh produce.

5. Adds Flavour Without Added Calories

One of the simplest benefits of  it is culinary: it’s a low-calorie way to add zest and brightness to your dishes. Whether you’re making vinaigrettes, chutneys, or tangy sauces, ACV enhances flavour without relying on added sugar or excessive salt.

How to Use Apple Cider Vinegar Safely

While it has potential health benefits, it’s important to consume it correctly:

Always dilute it, usually 1–2 teaspoons in a large glass of water, to prevent tooth enamel erosion and throat irritation.

Avoid excessive consumption, more is not necessarily better; too much can cause digestive upset or low potassium levels.

Choose raw, unfiltered varieties for maximum nutritional value, often labelled as containing “the mother” (a cloudy mix of proteins, enzymes, and beneficial bacteria).

The Bottom Line

Apple cider vinegar isn’t a cure-all, but it can be a useful addition to a balanced diet and a healthy lifestyle. Whether you enjoy it in a salad dressing, a homemade tonic, or as part of your cooking, it offers a mix of flavour and potential wellbeing benefits. Just remember, moderation and proper dilution are key.

A useful book is Folk Medicine by D.C. Jarvis MD, a Vermont General Practitioner who wrote extensively on using apple cider vinegar. It's out of print at the moment but used copies are available.