What Happened When I Drank Apple Cider Vinegar Daily for IBS
A journalist shares her 6-month journey drinking apple cider vinegar to manage IBS, exploring benefits, challenges, and scientific evidence.
Medically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C
As someone with irritable bowel syndrome (IBS), I’ve spent years searching for anything that might ease my digestive troubles. From activated charcoal and probiotics to hypnotherapy and unique massages, I’ve tried countless remedies. Yet, I was still looking for real relief. That’s when I came across reports suggesting that apple cider vinegar (ACV) might help digestive issues.
This article chronicles my six-month journey drinking apple cider vinegar daily, details how it affected my symptoms, and explains what science—if any—backs up the experience. If you’re curious about whether ACV could be worth a try for IBS or digestive discomfort, read on.
Why Try Apple Cider Vinegar for IBS?
People with IBS can feel desperate for relief. Symptoms like bloating, cramping, flatulence, and unpredictable bowel habits can disrupt daily life and emotional well-being. With so many medications, supplements, and diets yielding inconsistent results, it’s no wonder natural options such as apple cider vinegar have gained traction within gut health communities.
Apple cider vinegar is touted for:
- Balancing stomach acidity
- Improving digestion
- Relieving bloating and gas
However, much of this evidence is anecdotal, with scientific studies lagging behind popular claims. Still, with IBS symptoms weighing me down, I decided it was time to see if ACV could actually bring a difference.
How I Introduced Apple Cider Vinegar Into My Routine
The typical suggestion among enthusiasts is to drink a small amount of ACV diluted in water—usually about one to two tablespoons added to a glass of water, taken before meals. Unfiltered and unpasteurized ACV, containing visible “mother” strands, is especially popular for natural health uses.
To avoid stomach irritation, I started with:
- One teaspoon of ACV in a large glass of water before breakfast
- Gradually increased to one tablespoon in water before both breakfast and dinner
- Always used a straw and rinsed my mouth afterward to protect my tooth enamel
I chose to keep the experiment simple: I did not drastically change my diet or supplement routine during these six months in order to fairly evaluate any effects.
The First Week: What Changed?
After just one “dose,” I was surprised to notice a reduction in bloating after meals. My stomach felt much less tight and distended, and the sensation of heaviness that often lingered after eating seemed to subside more rapidly.
What others are reading
Other changes I experienced early on included:
- A subtle, almost immediate feeling of digestive ease
- Less frequent belching and stomach pressure
- No notable side effects other than a slightly sour taste
Each body is different, but the comfort was enough to keep me going with daily ACV.
Six Months Later: Were There Real Results?
Over a six-month span, small day-to-day improvements in digestion accumulated into meaningful changes. Here’s how things developed:
- Bloating episodes became shorter and less intense
- Cramping and unpredictable gut ‘gurgles’ decreased, especially in the evenings
- I felt consistently lighter after eating, with fewer sluggish afternoons
- No increase in diarrhea or urgent bowel movements
- Despite improved comfort, occasional IBS flares still appeared—just less disruptive than before
The results were not miraculous, but ACV seemed to help modulate the worst of my digestive symptoms. For me, it became an ongoing tool alongside mindful eating and stress management.
How Does Apple Cider Vinegar Theoretically Help Digestion?
The theory behind using apple cider vinegar for digestive health includes:
- Acidity support: The acetic acid in ACV may help increase or balance the acid in the stomach, potentially improving the breakdown and absorption of food.
- Microbial effects: Some proponents suggest that ACV can support a healthy gut bacterial balance, though scientific backing for this is limited.
- Delayed stomach emptying: Some small studies have shown that vinegar slows gastric emptying, which can be a benefit or a drawback depending on your symptoms.
It’s important to note that no clinical trials have definitively shown that ACV can cure or reliably treat IBS. Most evidence remains anecdotal.
What Does the Science Actually Say?
| Claim | Scientific Support | Known Risks |
|---|---|---|
| Reduces bloating & gas | Anecdotal only; not confirmed by studies | Possible digestive upset if overused |
| Treats IBS | No clinical trials; individual results vary | Potential to worsen reflux or irritation |
| Helps gut microbiome | No strong evidence in humans | May disrupt balance with excessive use |
| General digestive health | Limited studies suggest mild help with glycemic control, stomach emptying | May exacerbate gastroparesis |
Bottom line: While many people (myself included) notice positive changes, the medical community remains cautious because of a lack of controlled research.
Pros and Cons of Daily Apple Cider Vinegar Use for IBS
- Pros:
- May reduce feelings of bloating
- Easy and inexpensive to try
- Minimal preparation (just dilute in water)
- Simple addition to routine
- Low rate of adverse effects if diluted properly
- Cons:
- Lack of solid scientific proof
- Some may experience stomach irritation, heartburn, or dental erosion
- Risk of disturbing gut microbiome with excessive intake
- Can worsen symptoms for people with GERD or certain stomach sensitivities
Potential Risks and Side Effects
While most people tolerate small, diluted amounts of ACV well, the vinegar is highly acidic. Potential risks include:
- Dental erosion: Acid can wear down tooth enamel. Always dilute and rinse afterward.
- Stomach discomfort: May trigger nausea, burning, or worsen heartburn, especially when taken undiluted.
- Delayed stomach emptying: Not ideal for those with gastroparesis, as it can worsen bloating or fullness.
- Impact on digestive bacteria: In very high doses, ACV might disrupt the natural balance of gut microbes.
If you have a history of digestive ulcers, severe reflux, or gastroparesis, consult a healthcare provider before experimenting with vinegar.
Tips for Safely Trying Apple Cider Vinegar for IBS
- Always dilute: Mix 1–2 tablespoons in at least one large glass of water.
- Use a straw: Protects your teeth from the acidity.
- Start slow: Begin with a teaspoon and gradually work up as tolerated.
- Rinse your mouth after drinking to minimize any acid impact on tooth enamel.
- Do not exceed the standard recommended amount of 2 tablespoons daily unless advised by a professional.
If you notice any worsening of symptoms, stop use immediately and check with your doctor.
Other Remedies and Lifestyle Tips for IBS
No single remedy works for everyone with IBS. If you find apple cider vinegar isn’t for you, consider these proven approaches:
- Low FODMAP diet: Avoiding fermentable carbs that can contribute to bloating and gas.
- Mindful eating: Eating more slowly and in relaxed environments to support digestion.
- Regular exercise: Movement helps stimulate bowel function.
- Stress management: Techniques like meditation or gentle yoga can reduce gut-brain symptom amplification.
- Probiotic supplements: Some strains may help regulate bowel movements for certain individuals.
Always consider a personalized approach and seek guidance from a registered dietitian or gastroenterologist when adapting your treatment plan.
Frequently Asked Questions (FAQs)
Q: Does apple cider vinegar cure IBS?
No, apple cider vinegar does not cure IBS. Some people report symptom improvement, but there is no scientific proof that ACV can eliminate IBS or its underlying causes.
Q: How long does it take to notice effects?
Many people notice changes in bloating or digestion within the first week. For others, it may take a few weeks, or there may be no effect at all.
Q: Are there people who should not try apple cider vinegar?
People with ulcers, severe acid reflux (GERD), gastroparesis, or significant dental issues should avoid ACV or consult a healthcare provider before use.
Q: Can I take apple cider vinegar in capsule form?
Capsules exist, but there is little research on their safety and absorption. Most experts recommend using diluted liquid ACV for digestive support and caution against pills due to risks of esophageal irritation.
Q: Is it better to take ACV before or after meals?
Taking apple cider vinegar before meals may help stimulate digestion, but scientific evidence is lacking. Choose the timing that feels best for your body.
Key Takeaways
- Apple cider vinegar may offer mild relief of bloating and digestive discomfort for some people with IBS.
- Existing research does not conclusively support ACV as a validated treatment for IBS symptoms.
- Always dilute ACV, use in moderation, and be mindful of potential risks to teeth and the digestive system.
- Consult a healthcare provider, especially if you have other digestive conditions or are on medication.
Final Thoughts
While drinking diluted apple cider vinegar brought noticeable digestive comfort and a reduction in bloating for me, no remedy works for everyone. If you’re considering ACV for IBS, weigh both the anecdotal benefits and the potential risks carefully, and use it as one part of a broader, balanced approach to managing gut health.
References
- https://ibsguthealthclinic.co.uk/apple-cider-vinegar-for-ibs/
- https://www.healthline.com/health/irritable-bowel-syndrome/apple-cider-vinegar-daily-what-happened
- https://www.healthline.com/health/apple-cider-vinegar-bloating
- https://www.medicalnewstoday.com/articles/321579
- https://www.medicalnewstoday.com/articles/326866
- https://my.clevelandclinic.org/health/diseases/4342-irritable-bowel-syndrome-ibs
- https://www.gastrolondon.co.uk/irritable-bowel-syndrome/natural-remedies-for-ibs/
- https://www.gaucherdisease.org/blog/4-ways-to-improve-gut-health-naturally/
- https://www.ebsco.com/research-starters/complementary-and-alternative-medicine/natural-treatments-irritable-bowel
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