Which One Helps Your Gut More?

Apple cider vinegar (ACV) is fermented juice from apples. It is used to help with health conditions like diabetes, high cholesterol, acne, and weight loss. Probiotics are live microorganisms (bacteria and yeast) that can improve the type of bacteria and organisms in your body.

Both ACV and probiotics contain the “good bacteria” that may help with gut health. However, there are key differences in what they can each offer.

Your gut and gastrointestinal (GI) tract have bacteria and organisms that help you digest food and keep your entire body healthy.

ACV may be good for improving gut health and does not have many side effects if taken at a normal dose. However, more studies are needed to understand how useful the product is for your gut.

Much more data is currently available on the safety and usefulness of probiotics in gut health, making them a better option for gut health.

Some researchers believe that taking ACV may help improve your GI and gut health. ACV usually includes acetic acid, which acts similarly to a probiotic by helping you grow more “good” bacteria in your gut.

Scientists have found that ACV may help get rid of microorganisms known to cause digestive issues, such as Bacillus subtilis and Candida albicans.

Other researchers have found that the acid in ACV helps make the GI tract more acidic, which may improve your digestion. This is useful if your GI tract is not as acidic as it should be, but it may be problematic if you do not have this issue. Too much acidity can cause side effects.

More research is needed to understand the gut benefits of ACV.

Downsides

The acidity of ACV can lead to side effects like stomach irritation, tooth sensitivity, enamel damage, and throat or skin burns. Most ACV products need to be diluted or mixed with water before you use it to help make them less acidic.

Read the label of your product or talk to a healthcare provider to learn how to dilute ACV.

Your GI tract is full of microorganisms, some good and some bad. The activity and amount of these organisms can affect your overall health and certain diseases. Probiotics help by introducing more “good” organisms into your GI tract. Improving your gut bacteria will prevent GI symptoms like diarrhea and constipation and improve how well your GI tract works overall.

Studies have found that probiotics can help manage gut conditions like inflammatory bowel disease (IBD), diarrhea, and irritable bowel syndrome (IBS).

IBD is a group of diseases that affect the intestines, specifically ulcerative colitis and Crohn’s disease. Changes in gut bacteria may play a role in IBD. IBS is a GI disorder that causes abdominal pain, bloating, diarrhea, and constipation. There is evidence that Lactobacillus and Bifidobacterium bacteria levels are low in people with IBS.

For this reason, experts believe that probiotics that include these organisms may help manage IBS and IBD symptoms.

Side effects from probiotics are low in healthy people. Possible side effects include gas and bloating.

Downsides

Overall, probiotics are safe. However, they can be harmful if you are severely sick or immunocompromised (having a weakened immune system, which can make it hard to fight off infections).

If you are sick or immunocompromised, taking a probiotic can increase your risk of serious blood infections caused by bacteria or fungi.

Talk with your healthcare provider if you are interested in taking a probiotic. They can help you decide if it would be useful with your conditions and medical history.

You can add ACV and probiotics to your daily diet easily by eating certain foods or taking them as supplements.

• Add ACV to salads and dressings: You can whip up a delicious salad dressing by mixing ACV, maple syrup, garlic, mustard, salt, and pepper.
• Take ACV as a supplement: It is available as a liquid, gummy, or tablet supplement. Dosing depends on the product and its acidity concentration, which usually ranges from 4% to 8%. Read the label or talk with a healthcare provider to decide on the best dose.
• Eat fermented foods: Fermented foods like yogurt, kimchi, and sauerkraut are high in probiotics.
• Take probiotic supplements: They are available in capsule, powder, or liquid form. These supplements can contain different organism strains, like Streptococcus, Enterococcus, Bacillus, and Bifidobacterium. Each strain can help in different ways, so talk with your healthcare provider to decide which is best for you. The best probiotic dose depends on the product used, the strains included, and your reason for taking the probiotic. Talk with a healthcare provider to decide which product and dose is best for you.

When To Take Them

The best time to take ACV or a probiotic is not well understood and depends on the product. Some products recommend taking them on an empty stomach, while others recommend taking with food.

Read the label of your product or talk with your healthcare provider to decide when you should take ACV or a probiotic.

Your gut and GI tract have bacteria and organisms that help you digest food and keep your entire body healthy. Both ACV and probiotics contain the “good bacteria” that may help with gut health. ACV may be useful in improving gut health and does not have many side effects if taken at a normal dose.

More data is currently available on the safety and usefulness of probiotics in gut health. For this reason, probiotics are a better option for gut health.

Talk with a healthcare provider if you are interested in taking ACV or a probiotic for gut health. They can help you decide which would be best for you and your health goals.