Apple cider vinegar, made from fermented apple juice, remains a polarising ingredient in the wellness world, with search interest steadily climbing. Its purported benefits have even inspired a Netflix series based on influencer Belle Gibson, who falsely claimed to have cured cancer through diet. But do the health claims hold up?
Registered nutritional therapist Amie Leckie says ACV can be part of a healthy diet, especially when unfiltered and unpasteurised, as it contains 'the mother'—a cloudy substance of beneficial microbes that support gut microbiome diversity. Nutritionist Jo Travers adds that its acid slows stomach emptying, which may reduce blood sugar after meals, and it has been linked to lower cholesterol and appetite reduction.
However, registered dietitian Nichola Ludlam-Raine cautions that 'while there are some small, interesting metabolic effects in research, it’s not a miracle food.' She notes benefits are modest compared to overall diet quality, fibre intake, physical activity, and sleep.
Experts advise using ACV as a food ingredient rather than a supplement. Leckie incorporates it into dressings, homemade chips, or a lighter tuna mayonnaise. For drinking, dilution is essential to avoid irritation to teeth or throat.
A tester sampled two products. Bragg Organic Raw Apple Cider Vinegar with 'the mother' was praised by Ludlam-Raine as a good basic vinegar for diluting or salads. The tester found it crisp and bright when diluted with tonic water. Mother Root's Ginger & Apple Cider Vinegar Switchel, blending ginger, honey, and chilli, was described as a refreshing non-alcoholic aperitif, though at £30, it is best saved for special occasions.
