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Author: Updated on May 3, 2020 Functional Medicine Practitioner By William Cole, IFMCP, DNM, D.C. Functional Medicine Practitioner Will Cole, IFMCP, DNM, D.C., is a leading functional medicine practitioner with a certification in natural medicine and a doctor of chiropractic degree. Last updated on May 3, 2020 Which is better for gut health, lemon water or apple cider vinegar? They're both gut superstars, but they have very different drawbacks and benefits. Let's settle the debate, once and for all. AdvertisementThis ad is displayed using third party content and we do not control its accessibility features. Lemon WaterLemons contain ample amounts of vitamin C, phytonutrients, and fiber and that give them a number of different benefits for supporting gut health. Vitamin C is a potent antioxidant that can help lower gut inflammation and boost the immune system, as your gut is home to about 75 percent of your immune system! Vitamin C is also a natural antimicrobial, working as a natural balancer of the bacteria in the microbiome. How to get the most bang for your gut:Lemons are also high in pectin, a kind of fiber that acts as food for your gut bugs, promoting healthy gut bacteria balance and growth. Many studies have shown that certain fibers like those in lemons stimulate the growth of beneficial probiotics1 in the microbiome like bifidobacterium. This whole-food fusion of vitamin C, phytonutrients, and prebiotic fiber also lends itself to leave the drinker with a cleansing-like effect, especially when drank first thing in the morning on an empty stomach. To really get the full positive impact for your digestive system, I suggest not just using the lemon juice by itself. Mix as much of the pulp as you can with the lemon juice in your morning warm (not hot, as that denatures the vitamin C) or cold water. The pectin fiber and other phytonutrients are found in the lemon pulp. AdvertisementThis ad is displayed using third party content and we do not control its accessibility features. Apple Cider VinegarApple cider vinegar has been shown to mildly lower the growth of gram-negative2 bacteria like Staphylococcus aureus and Pseudomonas aeruginosa. Bacterial colonies like these are higher in bacterial endotoxins called lipopolysaccharide (LPS). Higher levels of LPS are implicated in a whole of inflammatory health problems and leaky gut syndrome. In addition to the antimicrobial effect, ACV has been shown to have antiviral and anti-yeast and -fungal3 benefits, all helpful in supporting microbiome and overall immune balance. Another aspect of its gut-immune benefits is its natural antihistamine effect4, lowering the symptoms of allergies and chronic immune problems like wheezing and sneezing. Apple cider vinegar can also be purchased with its "mother." The ACV's "mother" is a colony of beneficial bacteria, similar to a kombucha SCOBY. Another potential gut health benefit of apple cider vinegar is improving many cases of heartburn and indigestion. A common cause of heartburn I find in many people is low stomach acid or hypochlorhydria. Many of my patients find that taking some apple cider vinegar with their meals helps their heartburn or acid reflux and overall digestion. AdvertisementThis ad is displayed using third party content and we do not control its accessibility features. How to get the most bang for your gut:I see the best results using the raw, unfiltered ACV with the mother included. The label usually specifies this, but you can also see the ACV mother as a sediment in the glass bottle. Apple cider vinegar is very acidic, so I suggest diluting it with water or juice before swallowing. Straight apple cider vinegar can damage tooth enamel and the throat. I find most people do well with around 1 to 2 tablespoons in 1 ounce of water. ACV or Lemon Water? The Verdict:The citric acid of the lemons or the acetic acid of the apple cider vinegar provides a cleansing antimicrobial effect. The lemon pulp has fiber, which is prebiotic food for gut bacteria while the ACV mother is literally bacteria! If you are sensitive or starting off on this whole gut health thing, I suggest starting off with lemon pulp water as this, in general, is a gentler approach, and who could go wrong with the real-food freshness of lemon water? Apple cider vinegar obviously can and should be diluted, but its potency can be too much for some people with sensitive systems, so a little goes a long way. But because of its strength, I've heard more anecdotal gut success stories from my patients when they use ACV over lemon water. AdvertisementThis ad is displayed using third party content and we do not control its accessibility features. 4 SourcesWhat does drinking lemon juice and apple cider vinegar do?Start your day right with this Apple Cider Vinegar and Lemon Juice. This recipe can help boost your health, including lowering your blood sugar, aiding in weight loss, and improving your digestion.
How often should you drink apple cider vinegar and lemon juice?How Often Should You Drink It? You can drink apple cider vinegar and lemon juice daily. One 2016 study shows that daily consumption of 15ml vinegar was enough to positively affect hypertension, hyperlipidemia, and obesity.
What does apple cider vinegar and lemon juice do for weight loss?Both apple cider vinegar and lemon juice are low in calories and full of flavor, which may benefit your weight-loss efforts. Dieters typically mix one or two tablespoons of ACV with water and drink it before meals. This concoction is supposed to curb hunger and increase fullness.
What happens when you mix vinegar and lemon juice?It can neutralize the smell of vinegar.
Try mixing in lemon juice—it'll help tone down the smell a little bit and still give you all the cleaning power you need. Plus, that lemon-vinegar mixture can come in particularly handy for certain cleaning tasks, but we'll get to that in a sec.
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What are the benefits of apple cider vinegar and lemon water
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