Apple cider vinegar (ACV) and lemon water are frequently touted as drinks that can benefit your gut health through reducing bloating, aiding digestion, and even providing some probiotics. However, registered dietitians warn that neither drink is a gut health solution on its own.
Apple cider vinegar is a type of vinegar made from fermented apple cider, which is either left raw or pasteurized to kill any bacteria. “If [ACV] is raw, it can contain probiotics,” clinical dietitian Lindsay Malone, MS, RDN, LD, an instructor of nutrition at Case Western Reserve University School of Medicine, told Health.
However, though ACV can contain the beneficial bacteria, it’s not considered a true probiotic—that’s because the number of live microorganisms in ACV can vary greatly and isn’t clearly defined, and its true effects on human health are still unknown.
Outside of its probiotic content, ACV may increase acidity in the stomach and support good digestion. “Most research in this area is anecdotal, though,” said Malone. “But it is a low cost, simple intervention that can’t hurt and may help.”
Lemon water, because it’s also acidic, may work similarly, and provide additional digestive benefits indirectly. “Having lemon water may help promote adequate hydration, which can reduce bloating and support bowel regularity,” Michelle Routhenstein, MS, RDN, CDCES, CDN, a cardiology dietitian at Entirely Nourished, told Health.
Some research has shown ACV can benefit blood sugar and cholesterol. “A meta-analysis showed ACV can lower post-meal blood sugar, especially when taken before carbohydrate-rich meals,” said Malone. “It also showed that [ACV] can lower total cholesterol.”
Additionally, there’s some evidence that ACV can also help treat insulin resistance, osteoporosis, and certain neurological diseases such as Alzheimer’s disease.
Apple cider vinegar can suppress your appetite, too, which may contribute to small reductions in body weight, said Morgan Walker, MS, RD, LDN, an adjunct instructor at Lebanon Valley College and the Nutrition and Wellness Manager for the college’s dining services. “However, these effects are modest and should not be viewed as a primary weight loss strategy,” she added.
Lemon water’s main benefit is its ability to keep you hydrated—you may simply drink more water when it tastes good. This could help with weight loss and management, though research is limited.
The drink also provides some vitamin C, which is good for immunity and, in modest doses, can help reduce the risk of some types of kidney stones, and contains bioactive compounds like hesperidin, which may have mild anti-inflammatory effects, said Routhenstein.
Both drinks are acidic, which can pose certain risks. Excessive or undiluted consumption of ACV, for example, can irritate your gastrointestinal tract, erode tooth enamel, and potentially interact with certain medications, said Walker. It may also cause throat or esophageal irritation (i.e., heartburn) in some.
Lemon water is generally lower risk than apple cider vinegar, but “frequent consumption can erode enamel or exacerbate reflux in sensitive individuals,” said Routhenstein. “Some people may also experience oral irritation from citrus or worsening of gastritis or ulcers.”
Drinking these beverages shouldn’t be your only strategy for gut health, said Malone. But if you still want to give them a try, follow these steps:
Apple Cider Vinegar:
- Dilute 1 teaspoon to 1 tablespoon in a full glass of water.
- Drink with meals, not on an empty stomach.
- Use a straw and rinse your mouth with plain water afterward.
Lemon Water:
- Use juice from half a lemon in warm or cold water.
- Drink with or between meals.
- Protect tooth enamel by rinsing your mouth afterward and not brushing immediately.
Apple cider vinegar and lemon water can be enjoyed with modest, mostly indirect gut health and digestive benefits, said Routhenstein, but it’s not a replacement for other healthy habits.
“The bottom line is that gut health depends far more on fiber intake, plant diversity, fermented foods, sleep, and stress management than on either drink,” said Malone.
To best support your gut health, experts suggest the following:
- Eat whole plant foods daily. Leafy greens, berries, fresh herbs, beans, whole grains, nuts, and seeds provide fiber and phytonutrients that feed beneficial gut bacteria.
- Incorporate phytonutrient-rich foods. Green tea, berries, herbs, and dark leafy greens support gut and metabolic health.
- Add fermented foods to your diet. Rotate three types of fermented foods like yogurt or kefir, fermented sauerkraut or pickles, and kombucha, and treat them like garnishes, not the main event.
- Limit ultra-processed foods. These are often low in fiber and high in additives that may disrupt gut balance.
- Prioritize sleep and stress management. Chronic stress and poor sleep directly alter the gut microbiome.
- Move your body regularly. Walking, running, and strength training all support gut motility and microbial diversity.
