Curious if apple cider vinegar is a probiotic? While ACV might contain some probiotic organisms, it doesn’t qualify as a true probiotic. Discover why and explore other health benefits ACV may offer in this detailed guide.
Apple cider vinegar (ACV)is a type ofvinegarthat’s often used for its potentialhairandweight lossbenefits. It’s also touted as a digestive aid due to its purportedprobioticcontent.
So, here’s the big question: Is apple cider vinegar a probiotic?
Short answer: Not really. Keep reading for the full scoop.
So, is ACV considered a probiotic?
First, a quick review: ACV is anappleproduct produced by atwo-part fermentationprocess: alcoholic fermentation + aceticacidfermentation.
The result is a tangyvinegarswimming withbeneficial organisms, including:
You might have caught that “beneficial organisms” could be code for“probiotic.” But just because ACV contains some probiotic organisms doesn’t make it aprobiotic.
According to theInternational Scientific Association for Probiotics and Prebiotics (ISAPP), probiotics are live microorganisms that benefit health when taken in certain amounts. ACV doesn’t fit the definition.
One2016 studydid pinpointlactic acid bacteriaand acetic acid bacteria as the two main bacteria groups in commercial ACV samples. The lactic acid bacteria group, which includes theLactobacillusspecies, is one of the most important groups ofprobiotics. You’ll find it in fermented foods likekimchi,kefir, and, yes, ACV.
But again, just becausevinegaris afermented fooddoesn’t mean it should be labeled as a “probiotic fermented food.” The population of live microorganisms in ACV isn’t defined clearly enough, and there’s no crystal-clear health benefit linked to theprobioticsit may contain.
Though your bottle of ACV might containprobiotics, it doesn’t belong in the same category as probiotic supplements (which have a known quantity of probiotics) oryogurt(which containsactive probioticsknown to benefit health).
Does ACV offer any health benefits at all?
Though you shouldn’t depend on ACV for yourprobioticintake, itmightoffer other health perks.
But we before we dive in, we should mention that ACV isn’t a cure-all. Most health claims surrounding ACV are pretty exaggerated, and you should be wary of ACV products claiming to treat, prevent, or cure disease.
ACV may benefit metabolic health when consumed in higher doses
Supplementing with ACV could be good for your metabolic health (e.g.blood sugarand blood lipid levels).
Asmall 2021 research reviewof 9 studies found that ACV consumption significantly decreased these:
BUT, these benefits were linked to ingestingat least15 milliliters (about 1 tablespoon) of ACV per day — and usually for more than 8 weeks. That adds up to be a lot of vinegar.
These potential metabolic perks might be due to ACV’sflavonoids, which have powerful antioxidant properties.
Other potential benefits related to ACV consumption
Although studies are limited, supplementing with ACV may:
These findings are promising, but more research is needed. Most potential benefits are linked to weeks or months of large daily doses of ACV. You’re unlikely to notice health benefits from the ACV drizzle insalad dressingormarinade. Plus, the jury’s still out on how mega-doses could really affect overall health.
Other foods and beverages that contain probiotics
ACV might not be theprobioticsuperstar you’d hoped it would be, but don’t fret. There are plenty of other foods and bevvies brimming with probiotics.
Just remember: Manyfermented foodshave probiotic strains without proven health benefits. Others thatdocontain perk-proven probiotics don’t offerenoughto impact health. Your best bet is to nosh on a variety of fermented foods to boost your probiotic intake.
Here are some foods and drinks with probiotics:
Somecheeses, fermented grain drinks (like boza and bushera), and non-heat-fermentedvegetablesalso contain probiotics.
What about DIY fermentation?
If you’re crafty in the kitchen, try making your own fermented foods and bevvies likeyogurt,kombucha, andkimchi.
Wild Fermentationby Sandor Katz contains a ton of beginner-friendly fermented food and beverage recipes and can help you become a fermentation pro.
Though some types of ACVcontainprobiotic microorganisms, the vinegar cannot be classified as a probiotic. That’s because the type and volume of microorganisms varies too much. Plus, there’s no clear health benefit related to the probiotic organisms ACV may contain.
To fill up on probiotics, eat a variety of fermented foods like kefir, kimchi, and sauerkraut.
Probiotic supplements might be helpful for some people, but it’s always best to check with your doctor or dietitian first. They can help you pinpoint the right probiotic for your health needs.
