Apple Cider Vinegar Helps Imporve Digestion
As ACV delays the passage of food from the stomach to the small intestine, the food is broken down better. This also keeps the blood glucose levels from rising abruptly in diabetic patients. Being antibacterial, ACV can prevent all infection-related digestive disorders, like diarrhea and inflammation of the large intestine lining. Drink 2 tsps of ACV mixed in a glass of water during each meal to improve digestion.
Well-known philosopher Jean-Jacques Rousseau once said that happiness is nothing but a good bank account, a good cook, and a good digestion. We can’t really help you with the first two, but we have apple cider vinegar (ACV) to recommend for good digestion.
What Causes Digestive Disorders?
The food you eat has to travel through your gastrointestinal (GI) tract, breaking down into nutrients along the way, aided by the various nutrient-specific enzymes contained in the digestive juices secreted by the stomach, pancreas, and liver. Your body absorbs all the nutrients, turns the rest of the food into waste matter in the large intestine, and eventually ejects it.1
A problem at any of these stages would cause a digestive disorder. There can be mechanical problems with swallowing effectively or with the opening of the sphincters in the GI tract that help the food pass easily through the tract. Your digestive disorders may also be caused by your intolerance of certain proteins or sugars in foods. Or they might be caused because your food doesn’t stay long enough in the stomach or an imbalance in the gut bacteria that acts on your food. Here’s how ACV can help you.
ACV Helps Improve Digestion
It Delays The Emptying Of The Stomach
Ideally, food should stay in your stomach long enough for it to be broken down properly by the stomach enzymes before it is passed into the small intestine in a process known as gastric emptying. While proteins are emptied out the fastest, followed by carbs, fats take more time. Intake of dietary fibers helps delay this gastric emptying significantly. Because the modern diet is too focused on proteins and carbs and not enough fiber, indigestion is a common problem.
ACV has been proven to play a role in assisting the digestive process by delaying gastric emptying or inhibiting amylases, which are enzymes that break down carbs. The rate of gastric emptying also depends on receptors in the duodenum in the small intestine, which respond to the physical aspects, like osmotic pressure, and the chemical composition, such as acidity, of the food passed from the stomach.2 If the food is acidic, the receptors send signals to the stomach to slow down gastric emptying. So the stronger the acid content of the meal, the more the delay in emptying.
Acetic acid, being a mild acid, keeps this delay optimum. Too much delay would cause other symptoms like acid reflux, belching, and bloating.
And Reduces Post-Meal Blood Glucose Build-Up
A study found that a couple of teaspoons of vinegar (10 g) during meals can reduce the glucose build-up in your body by 20 percent after a meal of complex carbs3 by delaying gastric emptying.
This is good news for diabetic patients as it will help their body release sugar slowly into the bloodstream. But with diabetic patients who have gastroparesis, a condition where the process of gastric emptying is anyway delayed, it might not be helpful.4
It Could Prevent Intestinal Inflammation
Sometimes, the microbes in the gut can lead to repeated inflammation of the large intestine lining, a condition known as ulcerative colitis. An animal study on mice with ulcerative colitis has found that diluted vinegar suppressed the inflammation-inducing proteins and also improved the gut’s bacterial makeup5 by eliminating the bad bacteria with its antibacterial property.
It Prevents Diarrhea
In a recent study, the bacteria-inhibiting and bacteria-killing actions of acetic acid on food-borne pathogenic bacteria, including the diarrhea-causing enteropathogenic E. coli, were examined. The researchers found that acetic acid could both make the bacteria inactive and kill them and suggested that it is effective for the prevention of bacterial food poisoning. So go ahead and drink a mixture of apple cider vinegar and water during a meal, especially at restaurants or picnics where the preparation or the storage of the food might not be entirely hygienic.
To get the maximum benefit of ACV to boost your digestion, it must be consumed in proper quantity. Remember not to overdose on it because it may have several side effects.
• Indigestion and heartburn: Drink 2 tsps of ACV mixed in a glass of water with each meal.
• Constipation: Drink 2 tsps of ACV mixed in a glass of water after waking up in the morning, during the main meal of the day, and just before bedtime.
• Diarrhea: Drink 1 tsp of ACV mixed in 275ml of water 5–6 times a day.
References [ + ]
|1.||↑||Your Digestive System and How It Works. National Institute of Diabetes and Digestive and Kidney Diseases|
|2.||↑||Hunt, J. N., and M. T. Knox. “The slowing of gastric emptying by four strong acids and three weak acids.” The Journal of physiology 222, no. 1 (1972): 187.|
|3.||↑||Johnston, Carol S., Iwona Steplewska, Cindy A. Long, Lafe N. Harris, and Romina H. Ryals. “Examination of the antiglycemic properties of vinegar in healthy adults.” Annals of Nutrition and Metabolism 56, no. 1 (2010): 74-79.|
|4.||↑||Hlebowicz, Joanna, Gassan Darwiche, Ola Björgell, and Lars-Olof Almér. “Effect of apple cider vinegar on delayed gastric emptying in patients with type 1 diabetes mellitus: a pilot study.” BMC gastroenterology 7, no. 1 (2007): 1.|
|5.||↑||Shen, Fengge, Jiaxuan Feng, Xinhui Wang, Zhimin Qi, Xiaochen Shi, Yanan An, Qiaoli Zhang et al. “Vinegar treatment prevents the development of murine experimental colitis via inhibition of inflammation and apoptosis.” Journal of agricultural and food chemistry 64, no. 5 (2016): 1111-1121.|