Apple Cider Vinegar for Heartburn: Myth or Miracle?
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Time to read 5 min
Introduction:
Apple cider vinegar is one of the most talked-about home remedies for heartburn.
Some take a daily dose before meals, claiming it helps digestion and keeps acid reflux in check.
While the others warn that it can make symptoms worse.
In this blog, we break down how apple cider vinegar helps with heartburn, "safe" way to drink it, what studies show, risks, and side effects to help you decide: Is Apple Cider Vinegar right for you?
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Apple Cider Vinegar
For centuries, apple cider vinegar has been used as a natural health tonic, preservative, and culinary staple.
It is produced by a two-step fermentation process:
#1 Apples are crushed and their sugars are fermented into alcohol by yeast.
#2 After that, acetic acid bacteria convert alcohol into acetic acid.
Key Components in Apple Cider Vinegar:
#1 Acetic Acid (4 to 8%)
- It gives a sour taste.
- It is the main active component and is antimicrobial.
#2 Malic, citric, lactic, succinic acid
- It adds to the tart flavor.
- Plays an important digestive role
#3 Polyphenols, flavonoids, carotenoids
- It gives antioxidant effects
#4 Vitamins and Minerals
- Present in trace amounts (Potassium, magnesium, Vitamin C, Vitamin B)
Having heartburn too often? Read our other blogs on Heartburn too!
How Apple Cider Vinegar Helps with Heartburn?
#1 Fixes Hypochlorhydria
- Some people with reflux symptoms may have low stomach acid (hypochlorhydria) rather than excessive acid production.
- Insufficient acid causes the valve that prevents the acid from reaching the esophagus to relax more frequently, allowing reflux.
- Drinking a small amount of diluted apple cider vinegar may increase gastric acidity, which keeps the valve closed, hence reducing reflux.
#2 Digestion Stimulation
- Apple Cider Vinegar can also help stimulate digestive enzyme secretion, making the breakdown and transit of food easier.
- This effect could shorten the time food spends in the stomach, and hence the window for acid reflux.
#3 Probiotic and Prebiotic Potential
- Raw Apple Cider Vinegar includes small amounts of natural bacteria and yeasts
- These microbes can support digestion and improve gut health.
#4 Increases Saliva Production
- The sharp, acidic flavor of apple cider vinegar can stimulate your taste receptors. This may lead to increased saliva production.
- More saliva can help neutralize stomach acid and help reduce the reflux in the esophagus.
"There is no published research examining the efficacy or safety of raw Apple cider vinegar. Probably best to use Apple Cider Vinegar is in salads, not for symptom control."
What Studies show: A Myth or A Miracle?
A 2015 graduate thesis from Arizona State University tested the effect of apple cider vinegar on heartburn in 15 people.
Participants consumed chili with one of the following:
- Chili alone
- Antacid after chili
- Apple cider vinegar added to chili
- Diluted Apple cider vinegar after chili
Key Findings:
No significant difference in heartburn scores between Apple Cider Vinegar and antacid.
Some people felt temporary relief (60 to 75 minutes) after Apple Cider Vinegar, but the effects were mild and short-lived.
Source: 2015 graduate thesis at Arizona State University on Apple Cider Vinegar's impact on heartburn by Zoe Yeh
Conclusion:
Later clinical researches also conclude Apple Cider Vinegar as a mild, short-lived not fully effective remedy for heartburn or GERD.
The "Safe" Way to Try Apple Cider Vinegar
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#1 Start small:
- 1 teaspoon in a full glass of water (250 mL), once daily before a meal.
- Gradually increase to, at most, 1–2 tablespoons if tolerated.
#2 Dilution is key:
- Never consume Apple Cider Vinegar straight or undiluted.
- The concentrated acidity can cause burns, irritation, and erosion of dental enamel.
#3 Timing:
- Some people take apple cider vinegar before eating, as it helps their stomach break down food
#4 Mix-ins:
- For flavor and further dilution, consider adding Apple Cider Vinegar to herbal teas, or salad dressings.
#5 Straws and rinsing:
- Use a straw to further limit dental exposure, and rinse your mouth having it.
Risks and Side Effects of Apple Cider Vinegar
While small, occasional, diluted doses of apple cider vinegar are considered safe for most people, overuse or misuse can be harmful.
#1 Tooth Enamel Erosion
- Apple cider vinegar is super acidic and can damage your teeth.
- Prevention: Always dilute it, sip with a straw, and rinse your mouth after.
#2 Throat burn
- Drinking it straight can sting your throat or food pipe.
- Prevention: Always take the diluted form
#3 Low potassium risk
Taking too much Apple cider vinegar for a long time can drop your potassium levels.
Prevention: Avoid taking it if you are on insulin or water pills.
#4 Rare long-term damage
- Huge amounts over years (especially undiluted) can cause bone loss and kidney strain.
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Key takeaways:
Apple Cider Vinegar is a popular home remedy for heartburn, but its effectiveness is not backed by strong scientific evidence.
Always dilute Apple Cider Vinegar before consuming, since it is highly acidic.
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Frequently Asked Questions (FAQs)
Can Apple Cider Vinegar really help with heartburn?
Maybe, for some people with low stomach acid. But there is no strong proof it works, and it can make symptoms worse for others.
How should I take Apple Cider Vinegar for heartburn?
Always dilute it. Try 1 teaspoon in a glass of water before meals. Never drink it straight.
Is Apple Cider Vinegar safe during pregnancy?
It is best to check with your healthcare provider.
Can Apple Cider Vinegar damage my teeth or throat?
Yes. It is very acidic and can erode enamel or irritate your throat. Use a straw and rinse your mouth after.
