The Independent's journalism is supported by our readers. When you purchase through links on our site, we may earn commission.
Why Apple Cider Vinegar Surpasses Lemon Water for Optimal Gut Health
Consuming just a tablespoon a day can significantly benefit the trillions of bacteria residing in your intestines, according to recent insights.
Julia Musto in New York Tuesday 27 January 2026 17:31 GMT
New Study Reveals Surprising Weight Loss Benefits of Apple Cider Vinegar
Maintaining a healthy gut is crucial for all aspects of overall health. Experts emphasise that ensuring the trillions of bacteria in your intestines are balanced and thriving can help reduce the risk of life-threatening conditions such as heart disease, stroke, cancer, and even Alzheimer's disease.
Both apple cider vinegar and lemon water have long been promoted as solutions for improved digestion, but emerging evidence suggests one holds a distinct advantage.
"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 apple cider vinegar over lemon water," noted functional medicine practitioner William Cole.
The key to apple cider vinegar's effectiveness lies in its probiotics. Products containing probiotics can help maintain a healthy ratio of good to bad bacteria in the intestines, fostering a more robust gut environment.
The Science Behind Apple Cider Vinegar's Gut Health Benefits
"Because of its antibacterial properties and improvement of gut microbiota, this ultimately will improve gut health, which indirectly improves cellular health," explained registered dietitian Beth Czerwony to the Cleveland Clinic. Due to its high acidity, it is recommended to dilute apple cider vinegar in water or another liquid.
Wellness dietitian Lindsey Wohlford advises taking no more than one tablespoon mixed into an eight-ounce serving of water each day. People can consume this at any time, but evidence from the University of Miami Health System indicates that taking it right before meals may help reduce blood sugar levels.
"Drinking it in addition to a meal helps," said Houston Methodist's Dr. Neeharika Kalakota. "That way your stomach lining is a bit more shielded from the acid since there's other food there, too."
Lemon Water's Role in Digestion and Immune Support
While lemon water does not contain probiotics, drinking a glass has been shown to aid digestion at any time of day, according to clinical insights. The acid in lemons helps break down food, acting as a digestive aid, which is particularly useful as stomach acid levels tend to decline with age.
Registered dietitian Julia Zumpano highlighted that just half a lemon in an eight-ounce glass is sufficient for these benefits. Additionally, lemon water is a valuable source of vitamin C, an antioxidant that supports immune function, providing 21 percent of the daily recommended value in a glass containing 48 grams of juice.
In summary, while both beverages offer digestive advantages, apple cider vinegar's probiotic content gives it an edge for enhancing gut microbiota and overall health, making it a superior choice for those seeking to optimise their digestive wellness.
