Apple Cider Vinegar or Lemon Water: Which Is Better?

Apple cider vinegar (ACV) and lemon water are often touted as drinks that can benefit gut health by reducing bloating, aiding digestion, and even providing probiotics. However, dietitians warn that none of these drinks are a solution for gut health on their own.

Apple cider vinegar is a type of vinegar made from fermented apple cider, which is left raw or pasteurized to kill bacteria. “If [ACV] is raw, it may contain probiotics,” said clinical dietitian Lindsay Malone, MS, RDN, LD, professor of nutrition at Case Western Reserve University School of Medicine. Health.

However, although apple cider vinegar may contain beneficial bacteria, it is not considered a true probiotic because the number of live microorganisms in apple cider vinegar can vary widely and is not clearly defined, and its true effects on human health are still unknown.

Aside from its probiotic content, apple cider vinegar can increase stomach acidity and promote healthy digestion. “Most of the research in this area, however, is anecdotal,” Malone said. “But it’s a simple, inexpensive intervention that can’t hurt and can help.”

Lemon water, because it is also acidic, may work in the same way and indirectly provide additional digestive benefits. “Drinking lemon water can help promote adequate hydration, which can reduce bloating and promote bowel regularity,” says Michelle Routhenstein, MS, RDN, CDCES, CDN, cardiology dietitian at Fully Nourished. Health.

Some research has shown that apple cider vinegar may have beneficial effects on blood sugar and cholesterol. “A meta-analysis showed that apple cider vinegar can reduce blood sugar after meals, especially when taken before high-carb meals,” Malone said. “It also showed that [ACV] can reduce total cholesterol.

Additionally, there is evidence that apple cider vinegar may also help treat insulin resistance, osteoporosis, and certain neurological diseases such as Alzheimer’s disease.

Apple cider vinegar may also suppress your appetite, which may contribute to slight reductions in body weight, said Morgan Walker, MS, RD, LDN, an adjunct instructor at Lebanon Valley College and manager of nutrition and wellness for the college’s dining services. “However, these effects are modest and should not be considered a primary weight loss strategy,” she added.

The main benefit of lemon water is its ability to keep you hydrated: you can simply drink more water when it tastes good. It may help with weight loss and management, although research is limited.

The drink also provides vitamin C, which is good for immunity and, in modest doses, may help reduce the risk of certain types of kidney stones, and contains bioactive compounds like hesperidin, which may have mild anti-inflammatory effects, Routhenstein said.

Both drinks are acidic, which can pose some risks. Excessive or undiluted consumption of apple cider vinegar, for example, can irritate your gastrointestinal tract, erode tooth enamel and potentially interact with certain medications, Walker said. In some, it may also cause irritation of the throat or esophagus (heartburn).

Lemon water is generally less risky than apple cider vinegar, but “frequent consumption may erode enamel or exacerbate reflux in sensitive people,” Routhenstein said. “Some people may also experience oral irritation from citrus fruits or worsening of gastritis or ulcers.”

Drinking these beverages shouldn’t be your only strategy for gut health, Malone said. But if you still want to try them, follow these steps:

Apple cider vinegar:

• Dilute 1 teaspoon to 1 tablespoon in a large glass of water.
• Drink with meals, not on an empty stomach.
• Use a straw and then rinse your mouth with clean water.

Lemon water:

• Use the juice of 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 consumed with modest, mostly indirect, benefits for gut health and digestion, Routhenstein said, but they don’t replace other healthy habits.

“Ultimately, gut health depends much more on fiber intake, plant diversity, fermented foods, sleep and stress management than it does on either beverage,” Malone said.

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 foods rich in phytonutrients. Green tea, berries, herbs, and dark leafy greens support gut and metabolic health.
• Add fermented foods to your diet. Alternate between three types of fermented foods like yogurt or kefir, fermented sauerkraut or pickles, and kombucha, and treat them as garnishes, not the main event.
• Limit ultra-processed foods. These are often low in fiber and rich in additives that can disrupt intestinal 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.