Skip apple cider vinegar — no clinical evidence for gut health

What to Do

Don't rely on apple cider vinegar (ACV) for gut health claims. Despite widespread popularity, there are no clinical trials supporting ACV for gut barrier integrity, microbiome improvement, or digestive function.

Why It Works

ACV contains trace amounts of acetic acid and negligible bacteria after commercial processing. Claims about "the mother" (bacterial culture) improving gut health have no controlled studies behind them. The stomach's acid is far stronger than ACV, so it has minimal impact on gut pH or bacterial populations.

Tips

• ACV can damage tooth enamel and irritate the esophagus if taken undiluted
• Small amounts in salad dressings are fine but don't expect therapeutic benefits
• Money is better spent on actual fermented foods with proven probiotic content
• If you enjoy the taste, use it — just don't count on it for gut health