3 Reasons To Love Apple Cider Vinegar
At Sora Sol, we're big believers in simple habits that make good health feel achievable. You don't always need expensive supplements or complicated protocols. Sometimes the most effective tools are already sitting in your pantry.
Apple cider vinegar is one of our favourites. This humble kitchen staple has been used traditionally for centuries, and modern research is beginning to explore some of its potential health benefits too.
Having 1-2 teaspoons of apple cider vinegar (diluted in a glass of water) around 5–10 minutes before breakfast or other main meals is a simple habit that may support digestion and metabolic health. If it agrees with you, you can gradually increase it to 1 tablespoon.
Here's why we love it.
1. It May Support Healthy Digestion
Apple cider vinegar is a bitter food, and bitter flavours help stimulate receptors in the mouth and digestive tract that prepare the body for eating.
This may help:
Increase saliva production, which contains digestive enzymes that begin breaking down carbohydrates
Support normal digestive processes, including stomach acid production, which plays an important role in protein digestion
Stimulate the release of bile, helping the body digest dietary fats
Many people also report feeling less bloated or heavy after meals when they consistently include apple cider vinegar as part of their routine, although individual experiences vary.
2. It May Help Support a Healthy Gut
Apple cider vinegar is made from fermented apples and contains naturally occurring organic acids and plant compounds that may help support a healthy gut environment.
While it's not considered one of the richest sources of prebiotics, it can be part of a gut-friendly diet alongside plenty of fibre-rich foods such as onions, garlic, legumes, oats and green bananas, all of which help nourish the beneficial bacteria living in your gut.
A healthy gut microbiome plays an important role in digestion, immune function and overall wellbeing.
3. It May Support Blood Sugar and Metabolic Health
Researchers have also explored whether apple cider vinegar may support healthy blood sugar regulation and metabolic health.
One of the best-known studies, published in 2009, followed obese Japanese adults over 12 weeks. Participants who consumed either 1 or 2 tablespoons of vinegar each day experienced modest reductions in body weight, waist circumference and triglyceride levels compared with those who consumed no vinegar. While encouraging, this was a single study in a specific population, so the findings shouldn't be assumed to apply to everyone.
Another frequently cited study found that consuming around one tablespoon of vinegar before a carbohydrate-rich meal was associated with approximately a 20% lower rise in post-meal blood glucose and insulin compared with the control group. Researchers believe vinegar may help slow gastric emptying and improve insulin sensitivity, although the exact mechanism is still being investigated.
While the research is promising, it's important to remember that apple cider vinegar isn't a magic solution. Like most things in nutrition, it's the small, consistent habits that tend to make the biggest difference over time.
Further reading and references:
Kondo, Y. et al. (2009). Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Bioscience, Biotechnology, and Biochemistry. Read the study → (the weight-loss study)
Johnston, C.S., Kim, C.M., Buller, A.J. (2004). Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes. Diabetes Care, 27(1), 281–282. Read the study → (the study most people cite for the ~20% reduction in post-meal glucose/insulin response)
How to Use It
If you'd like to give it a try:
Start with 1–2 teaspoons diluted in a large glass of water before breakfast
If it agrees with you, gradually increase to 1 tablespoon before your main meals
Any natural vinegar may offer similar benefits, although organic, unfiltered apple cider vinegar is our preference
A Few Words of Caution
Apple cider vinegar isn't suitable for everyone.
It may not be appropriate if you have reflux or oesophagitis, stomach ulcers, difficulty swallowing, or if you're taking certain medications, particularly medicines that lower blood sugar. If you're unsure, check with your healthcare practitioner before adding it to your routine.
Because vinegar is acidic, always dilute it with water and consider drinking it through a straw to help protect your tooth enamel.
Is It Worth Trying?
We think so.
A bottle of organic, unfiltered apple cider vinegar costs only a few dollars and is one of the simplest, most affordable habits you can add to your daily routine.
At Sora Sol, we believe lasting health is rarely about doing one big thing. It's built through small, sustainable habits, repeated consistently over time.
Apple cider vinegar might just be one of them.
General information only. This article is not intended to diagnose, treat or cure any disease and should not be considered a substitute for personalised medical or nutritional advice. If you have a medical condition, are pregnant or breastfeeding, or are taking medication, please consult your GP or qualified healthcare practitioner before making significant dietary changes.