Is Apple Cider Vinegar Indeed Packing Probiotics?
Let's Get Real About Apple Cider Vinegar
Wondering if apple cider vinegar (ACV) is a probiotic wonder? While it's got some gut-friendly organisms, it's not exactly the superhero you might think. Dig in to uncover the truth and explore other possible health perks this tangy vinegar might offer.
ACV is that versatile kitchen staple known for its potential hair brightening and weight loss benefits. Plus, it's often hyped up as a digestive helper due to its probiotic-like content. But, is it really a probiotic?
Probiotic Party or Not?
Let's clear the fog first: ACV is an apple product made by a two-step fermentation process that results in acetic acid and a whole host of beneficial organisms, like lactic acid bacteria and acetic acid bacteria. Sure, some of these critters might be labelled as probiotics. However, ACV, on its own, ain't classified as a true probiotic.
You see, according to the International Scientific Association for Probiotics and Prebiotics (ISAPP), a probiotic needs to be a live microorganism that confers health benefits when consumed in certain amounts. ACV doesn't fit the bill. Why not? One reason is the inconsistency in live organisms in ACV. It all depends on how the ACV is produced, with some batches possibly lacking any live organisms at all. Another reason is the still-unsure impact on health from the probiotic bacteria in ACV when it's consumed in regular doses (looking at you, mixed-up mommy-of-vinegar).
A 2016 study zeroed in on lactic acid bacteria and acetic acid bacteria as the predominant bacteria species in commercial ACV samples. The lactic acid bacteria group, including the lactic acid-loving Lactobacillus species, is a crucial player in the probiotic world. It's famously present in fermented foods like kimchi, kefir, and yes, you guessed it—ACV. But remember, just because a food product is fermented doesn't automatically make it a probiotic powerhouse. We need a clear and consistent population of live microorganisms and a well-established health benefit for that badge.
Benefits Beyond the Label
Though ACV doesn't belong in the same league as probiotic supplements or yogurt (known for their active probiotic power), there might be other health benefits to tap into.
But first, let's pour some skepticism over these claims: ACV isn't a cure-all, and most health prosclamations surrounding it are often exaggerated. Keep a sharp eye on ACV products that claim to treat, prevent, or cure diseases.
Healthy Metabolic Magic
One area where ACV might make a difference is in metabolic health (looking at you, blood sugar and blood lipid levels).
A 2021 research review of 9 studies found that consuming ACV in a modest but substantial amount (at least 1 tablespoon daily) for more than 8 weeks significantly lowered these factors:
- total cholesterol
- fasting blood sugar levels
- HbA1C (a long-term marker for blood sugar management)
These possible metabolic advantages could be thanks to the vinegar's flavonoids—their potent antioxidant powers might be playing a part here.
More Possible Perks
Though studies are scant, supplementing with ACV may:
- make you feel full faster. Some research indicates that vinegar's acetic acid could help with feelings of fullness.
- lessen oxidative stress. A small 2019 study discovered that taking 20 milliliters of ACV daily for 8 weeks dropped markers of oxidative stress in people with type 2 diabetes or high cholesterol or triglyceride levels.
- boost your mood. A small 2021 study found that taking ACV daily for 4 weeks improved the spirits of healthy college students. However, further research is needed to confirm this hypothesis.
These findings are promising, but remember: many potential benefits are tied to weeks, even months, of high daily ACV doses. You're unlikely to notice health benefits from splashing ACV in your salad dressing or marinade. Plus, the jury's still out on how massive doses might affect overall health.
Probiotic Powerhouses
Since ACV might not be the probiotic rock star you hoped for, no worries—there's plenty of other food and drink options that deliver the probiotic punch.
Just remember: Many fermented foods contain probiotic strains without proven health benefits, while others that do provide benefits might not offer enough to make a significant impact on health. To get the most benefits, mix up your fermented food intake.
Here are some probiotic-packed options:
- Kimchi. This traditional Korean dish is made by fermenting veggies such as cabbage and radish.
- Sauerkraut. The Roman Empire's favorite fermented cabbage dish is teeming with lactic acid bacteria. Make sure to buy unpasteurized sauerkraut brands like Cleveland Kraut.
- Natto, miso, and tempeh. These fermented soy products are excellent providers of probiotics.
- Kefir and yogurt. These fermented dairy products can be good sources of probiotics, protein, calcium, and B vitamins. You can even make your own probiotic-rich yogurt using probiotic capsules or starter cultures from companies like Cultures for Health.
- Kombuchas.Some kombuchas can be decent sources of probiotics. Be cautious, though, as many contain heaps of added sugar, so be sure to check labels before purchasing.
- Probiotic supplements. These supplements come with specific amounts of one or more probiotic strains that have been proven to benefit human health in some way.
Some cheeses, fermented grain drinks (like boza and bushera), and non-heat-fermented vegetables also contain probiotics.
DIY Fermentation Fun
If you're a kitchen craftswoman or man, try making your own fermented foods and beverages like yogurt, kombucha, and kimchi.
For a wealth of beginner-friendly recipes, check out Sandor Katz's book, Wild Fermentation.
- While ACV contains some gut-friendly organisms like lactic acid bacteria and acetic acid bacteria, it's not classified as a true probiotic according to the International Scientific Association for Probiotics and Prebiotics (ISAPP).
- In a 2016 study, lactic acid bacteria and acetic acid bacteria were found to be the predominant bacteria species in commercial ACV samples, with lactic acid-loving Lactobacillus species being a crucial player in the probiotic world.
- Despite not being a probiotic, ACV may offer health benefits such as lowering total cholesterol, fasting blood sugar levels, and HbA1C levels according to a 2021 research review, but these benefits are more likely to be observed with a substantial and sustained daily intake of ACV.
