Apple cider vinegar is often praised for benefits ranging from digestion to blood sugar control. Research suggests its main active compound, acetic acid, may slow how quickly food leaves the stomach and help reduce blood sugar spikes after meals. Some studies also point to mild digestive support, though the evidence is limited.
Raw, unfiltered apple cider vinegar can contain live bacteria. These may act as prebiotics, helping support existing gut microbes rather than adding new ones. Experts caution, however, that apple cider vinegar is not a cure-all and should be seen as a small addition to a healthy routine, not a main treatment.
How it’s used matters. Drinking apple cider vinegar straight can irritate the throat and stomach, especially over time. Mixing it into foods such as salad dressings is a safer way to include it in meals while reducing the risk of irritation.
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