Vinegar for breakfast anyone?
“Have you tried Apple cider Vinegar?” “No!” was the reply. I’d heard of it as part of Victoria Beckham’s routine, but I hadn’t given it another thought. My husband’s friend had been looking into wellbeing and was now a convert thanks to its potentially beneficial effects on the gut biome. As the morning progressed, thoughts of apple cider vinegar swirled around my subconscious. Was I missing out on something good? I mean, VB swears by it and she looks AAAmazing! By sheer coincidence, later that same day, an article in the Times jumped out at me. The rise of the Big C in the under 50s and the link to our gut biome. What even is our gut biome? A little Googling and my apple cider vinegar journey began.
The Gut Biome
I have to be honest, even the word gut sounds a bit yuck and not something I really want to think too much about. But the gut biome is a big deal. It’s essentially a community of trillions of bacteria, archaea, fungi and viruses and has significance for our short and long-term health, both physical and mental. [1] It’s hugely complex and no two people have the same inhabitants in theirs. It really isn’t to be underestimated! It’s incredible to think that depression and anxiety are affected by your gut microbiome and most of your immune system is located there too, helping us to fight off infections. [2] The gut microbes do things the gut alone can’t, such as releasing nutrients from food, making vitamins and producing thousands of chemicals involved with immunity and inflammatory responses. [3] Some of these bacteria even produce serotonin and dopamine, the happy hormones. The gut-brain axis describes the close connection between the brain and gut and the interactions between them. The gut microbiome can therefore influence our brain health and activity. [4] But, how does apple cider vinegar (ACV) have anything to do with this? Well, it has long been thought of as a natural remedy with many health benefits, including containing probiotic bacteria which are great for your gut biome.
What is ACV and how does it promote good health?
ACV is made by crushing apples and allowing them to ferment into alcohol at which point a bacteria called acetobacter is added. This second stage of fermentation turns the alcohol into acetic acid, which produces the familiar vinegar taste. [1] The clever people at ZOE, which runs the World’s largest on-going scientific study of nutrition, are very interested in the gut biome and have taken a closer look at ACV and its potential health benefits.
ACV is a great source of antioxidants called polyphenols, which have a role to play in supporting good gut bacteria. [2] But to get these benefits, it has to be the right type of ACV; raw and organic. The ACV of choice is Bragg’s Organic and Unfiltered Apple Cider Vinegar with The Mother. The Mother is the probiotic blend of yeasts and bacteria which create the vinegar during the second stage of fermentation. These are visible as fine strands floating in the vinegar and are all important when it comes to getting the beneficial effects for your gut biome.
But gut health isn’t the only potential upside to incorporating ACV into your diet. It has antimicrobial properties, and early lab studies suggest that it can restrict the growth of unwelcome microbes, such as those linked to gastroenteritis, skin infections and urinary infections. [3] There is also a range of other beneficial health effects linked to ACV, although there is no hard evidence to support these given a lack of research into it. However, these possible benefits include weight loss, blood sugar control and reduced acid reflux.
How to take ACV – if you dare!
ZOE and other dieticians generally recommend consuming 2 tablespoons, 30ml, daily diluted in some water. There is also the option of taking it as a shot on an empty stomach, à la VB, who posted a video earlier this year, explaining that first thing she takes a couple of tablespoons on an empty tummy. [1] This however comes with a warning that it could cause damage to your tooth enamel and your esophagus.
Despite the health benefits, I was taken aback the first time ACV crossed my lips. Although I was aware I was about to drink vinegar, it was an acidic sucker punch and a half. Quite disgusting. It’s how I imagine it would taste if you were to drink the remnants from a jar of pickles. If it didn’t present the potential health benefits that it does, there is no way you’d entertain making this part of your daily routine. However, after the initial shock, you do get used to its vinegary embrace. To be honest, now, months in, I certainly don’t love it but I don’t greatly mind it either.
The Results
I first took ACV in early June. As well as its unfortunate taste, the very first time I took it I felt like I was on the brink of heartburn for several hours afterwards. It did make me think twice about persisting, however, I have and this hasn’t happened again. On the upside, I’ve noticed that my appetite is slightly reduced when I take this first thing, as directed by its highest profile endorser VB, and sugar crashes are less frequent. I am also less bloated after eating. There is however no hard science to back up the health benefits of ACV. I can only pass on my personal experience, and I certainly feel better with it as part of my daily routine. Maybe you should give it a go too. It’s not a significant financial or time commitment and your gut biome may well thank you for showing it some vinegary love!
