Is cider vinegar really beneficial for slimming and digestion?

To lose weight or combat digestive disorders, some people try all possible so-called “miracle remedies.” One of the most common: cider vinegar. This drink, obtained from the fermentation of apple juice and rich in acetic acid, is known for its particularly interesting properties for the body, especially in terms of nutrition. What is it really? We take stock.

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Better digestion

One of the many virtues attributed to cider vinegar is its action on digestion. An asset confirmed by Julien Scanzi, gastroenterologist and co-author of the book Incredible microbiota! Journey to the heart of the amazing powers of the gut (1). “The acetic acid contained in cider vinegar indeed promotes the secretion of digestive enzymes, in particular gastric juice (acidic liquid that promotes the assimilation of food, Editor’s Note), which prepare the stomach for digestion. Apple cider vinegar is also valuable for intestinal health. “Acetic acid contains probiotics, these good bacteria support the microbiota,” which reduces digestive disorders, adds Violette Pétroj, dietitian nutritionist.

A slimming ally?

Apple cider vinegar is also known to promote weight loss. Although there is no “magic diet” for slimming, recalls gastroenterologist Julien Scanzi, the fermented liquid does make it possible to “regulate blood sugar levels”, that is, the level of sugar in the blood. It is clear that the drink helps limit the effects of blood sugar spikes caused by the consumption of a sugary product (starchy food, cookies, bread, etc.) during a meal. This reduces cravings for sweets during the day. “Apple cider vinegar also provides a feeling of satiety, which allows you to reduce the number of calories you consume during a meal,” adds the dietitian nutritionist.

A study published in March 2024 in the journal BMJ Nutrition, Prevention & Health observed the effects of daily consumption of cider vinegar, first thing in the morning on an empty stomach and diluted in water, on 120 overweight or underweight people. Result? Taking it daily for 4 to 12 weeks “is associated with significant reductions in weight, body mass index, waist and hip circumference, and body fat ratio.” Other older research already showed that the fermented liquid promoted the release of fat and reduced the formation of fat cells. However, this research (few in number, and mainly conducted on mice and rats) should still be taken with a grain of salt, the two specialists warn.

If cider vinegar is likely to “stimulate” a slimming process, its consumption in itself will not be sufficient. Losing weight means practicing a sporting activity and adopting healthy and balanced eating habits, recalls Julien Scanzi.

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How to consume it

Apple cider vinegar can be drunk with any meal of the day, just before eating, indicates Violette Pétroj. To consume it, “dilute a teaspoon in a little lukewarm water” and drink it before swallowing the rest of your meal. “You can also sprinkle a salad of raw vegetables with a teaspoon of vinegar and eat it as a starter,” informs the dietician. The most important thing is not to exceed the recommended dose (one teaspoon per meal), the gastroenterologist finally warns. Otherwise, there is a risk of “erosion of tooth enamel or irritation of the digestive system,” he concludes.

(1) Incredible microbiota! Journey to the heart of the amazing powers of the gutby Julien Scanzi, published by Leduc, 208 pages, € 22.00.