If you are affected by Irritable Bowel Syndrome (IBS) you know how significantly it can disrupt day-to-day life. From unpredictable bloating to urgent bathroom trips and chronic discomfort, the symptoms can feel overwhelming and frustrating—especially when you’re not sure what helps and what doesn’t, including remedies like apple cider vinegar for IBS.
My name is Katrina and I am a registered dietitian specializing in IBS, SIBO, and the Low FODMAP diet. I believe in focusing on what foods you should ADD rather than remove. In this article I will provide the newest evidence on if you should be taking apple cider vinegar for IBS.
If you have been struggling for a while, I am sure you have done all the research on everything from medications to supplements to “cure” your symptoms.
More and more people are turning to more natural remedies to help with their IBS symptoms, and one that often pops up is apple cider vinegar (ACV). It’s been used for centuries as a “health tonic”, but can it really help with IBS? Let’s take a closer look.
Understanding IBS
IBS is a functional gastrointestinal disorder that affects how your gut moves and processes food. Common symptoms include:
- Abdominal pain and cramping
- Bloating and gas
- Diarrhea, constipation, or both
- Fatigue and disrupted quality of life
While no one-size-fits-all cure exists, current treatments often include:
- Low FODMAP diets
- Cognitive behavioral therapy (CBT) for gut-brain connection
- Stress management and lifestyle changes
- Supplements and targeted therapies
💡 Struggling to find the right combination of treatments? Our group coaching program helps you take the guesswork out of managing IBS with evidence-based strategies, professional support, and a supportive community. Book a free clarity call to learn how we can help.
What is Apple Cider Vinegar?
Apple cider vinegar is made from fermented apple juice. During fermentation, natural sugars are converted into alcohol and then into acetic acid—the main active compound that gives ACV its sour taste and potential health benefits. It also contains:
- Malic acid, which may aid digestion
- Trace enzymes and probiotics
- Antioxidants
Historically, ACV has been used for everything from supporting digestion to detoxification and improving skin health. But does it have a place in an IBS care plan?
How Apple Cider Vinegar May Help with IBS
While scientific research on ACV and IBS is still limited, several proposed benefits may be relevant for people managing digestive symptoms:
Gut Health and Microbial Balance
ACV may help inhibit the growth of harmful bacteria, specifically Escherichia coli, Staphylococcus aureus and Candida albicans (1) due to it’s high acetic acid content, while supporting beneficial strains, particularly in the case of raw, unfiltered ACV, which has fermented benefits. This microbial balance is critical for people with IBS or SIBO (Small Intestinal Bacterial Overgrowth).
Anti-inflammatory Effects
Chronic, low-grade gut inflammation is common in IBS and other gut conditions. According to the research, apple cider vinegar contains antioxidants and polyphenols, which can limit or reduce oxidative stress and therefore reduce inflammation. Although this is promising research, more studies are need to support this claim. (2)
Digestive Support
Apple cider vinegar (ACV) is often praised for its digestive benefits. It may help increase stomach acid levels and enzyme activity, potentially improving digestion and reducing symptoms like bloating and gas—common concerns in IBS. Some small studies and anecdotal reports suggest ACV may also support acid reflux by promoting more balanced stomach acidity. However, research in this area is limited, and responses can vary widely. For some individuals, its acidic nature may actually worsen reflux or upper GI symptoms. On the contrary, more recent evidence suggests that ACV could delay gastric emptying in certain cases, which may negatively impact digestion and contribute to symptoms like fullness or discomfort. (3) As with any supplement, it’s best to consult with your healthcare practitioner before incorporating ACV into your routine regularly.
Blood Sugar Regulation
Blood sugar control is directly related to gut motility and the migrating motor complex function. Some studies suggest ACV can help reduce blood sugar spikes after meals, improving gut function. Studies have shown consumption of ACV may have beneficial effects in controlling blood glucose and lipid profile in patients.
Gummy Apple Cider Vinegar for IBS
Do you want to try apple cider vinegar (ACV) for IBS but can’t stomach taking a shot of it everyday? If this is the case then you are not alone. Many people are turning to gummies as they are easier to consume and often have a more palatable flavor than drinking ACV. But do ACV gummies have the same benefits as the real thing?
While there is promising and emerging research on Apple Cider Vinegar in it’s raw form, there is very little research specifically in apple cider vinegar gummies. In general, they contain a lower concentration of acetic acid (the active ingredient in ACV) compared to liquid ACV. This means that the benefits that may come from consuming raw ACV may not translate in the form of gummies.
Potential Limitations and Risks
Despite the enthusiasm around ACV, there are important considerations:
- Limited clinical evidence specifically linking ACV to IBS symptom relief. There is promising findings on blood sugars and inflammation but not in the IBS population.
- Throat and tooth enamel irritation if taken undiluted. Case studies have unfortunately shown esophageal erosion related to overconsumption of ACV. (4)
- Stomach discomfort, especially for people with sensitive digestive systems.
- Individual variation: ACV may work well for some, and aggravate symptoms in others.
If you have conditions like gastroparesis, GERD, or diabetes, speak to a healthcare provider before adding ACV to your routine.
What the Experts and Research Say
So, what does the science say?
The evidence for ACV’s use in IBS is largely anecdotal, with many individuals reporting digestive improvements—but without large clinical trials, it’s hard to draw firm conclusions.
Still, experts acknowledge that ACV may provide digestive support, and further research is needed to confirm its role in IBS treatment.
This is why working with an experienced gut health dietitian is so valuable. Our group coaching program brings together expert knowledge and real-world experience to help you implement safe, science-backed strategies—including whether or not ACV is a good fit for your body.
Tips for Using Apple Cider Vinegar for IBS
If you’d like to experiment with ACV, here are some best practices:
- Always dilute: Mix 1–2 teaspoons in a glass of water. Drinking it with a straw can help to prevent tooth decay.
- Take before meals: To get the most out of ACV, take ~10 minutes before meals for the greatest impact on blood sugar and digestive secretions.
- Use in meals: Add to salad dressings, like my Low FODMAP Maple Dijon Vinaigrette, marinades, or use in cooking.
- Add it to teas: Mixing it with other digestive health teas can magnify the digestive mechanisms.
- Start slow: Introduce it gradually and observe your body’s response.
- Monitor symptoms: Track changes in bloating, discomfort, and bowel patterns.
Alternative Natural Remedies and Lifestyle Tips
Apple cider vinegar is just one tool in the IBS toolbox. Other natural strategies include:
- The low FODMAP diet, a three phase elimination diet proven to help you identify your unique food triggers and reduce IBS symptoms.
- Mindfulness, stress management, and nervous system support to improve the brain gut connection and vagus nerve.
- Targeted supplements such as fiber supplements, digestive bitters, and minerals.
- Individualized testing and assessment of food and symptom trends to understand your specific root cause
- Meal timing and circadian rhythm alignment to optimize your migrating motor complex and gut motility.
ACV may complement these approaches, but it’s not suitable as a stand-alone solution.
Main Takeaways
Apple cider vinegar has a long history as a wellness staple and may offer digestive and anti-inflammatory benefits that support gut health. While some people with IBS find it helpful, others may not tolerate it well—and scientific evidence is still in it’s infancy stage.
Feeling overwhelmed by all the options? Our IBS + SIBO group coaching program simplifies your plan and gives you direct access to dietitians who specialize in digestive disorders. Reserve your free clarity call now to find out if we’re a good fit.Ultimately, the best way to explore remedies like ACV is as part of a personalized, well-rounded plan.
