They both promise to promote good digestion, support immunity and act on the gut. But apple cider vinegar and probiotics don’t work in the same way at all. “Probiotics and apple cider vinegar are two natural approaches, but they do not have the same mode of operation or the same effects.” specifies Alexandra Murcier. To fully understand their respective roles, we need to know their action on our digestive tract.
The microbiota, an essential player in our health
Our digestive system is populated by billions of microorganisms – some good, others less so – which influence digestion, immunity, and even our mood. This is what we call the intestinal microbiota.
Stimulating these good bacteria, maintaining them or strengthening them can significantly improve our overall well-being. And for this, you have the choice between taking cider vinegar or probiotics.
Apple cider vinegar, digestive support with an indirect effect
Apple cider vinegar is a fermented liquid from apples, rich in acetic acid. It is renowned for its digestive properties and its antimicrobial potential.
“Apple cider vinegar has a moderate prebiotic effect – it can feed the good bacteria in our gut – but it does not have a probiotic effect because it does not contain live bacteria” explains Alexandra Murcier.
That doesn’t mean it’s useless. “It has an effect on the microbiota because it can help balance pH and inhibit the action of certain bacteria. It stimulates gastric acidity and the functioning of certain enzymes” she adds.
In practice, this means that cider vinegar is particularly useful in people who lack gastric acidity, which is common with age or certain digestive pathologies. It can also help reduce certain pathogenic bacteria such as Candida albicanscausing intestinal disorders.
Easy to integrate into the diet via salad dressings or drinks, it however has limitations and precautions to be aware of such as a risk of stomach irritation. It is also contraindicated in cases of ulcer or tooth sensitivity.
Probiotics, a targeted approach to nourishing your microbiota
In contrast, probiotics are live microorganisms (bacteria or yeast) that we consume in the form of supplements or via fermented foods, such as yogurt, kefir or sauerkraut, for example.
“Probiotics do not have a prebiotic effect but have a very interesting effect on the microbiota since their intake allows them to colonize the intestine with good bacteria and therefore positively influence the microbiota.” explains Alexandra Murcier.
Their effects are now well documented, they act on:
- Prevention of diarrhea, whether it is infectious or linked to antibiotics;
- Irritable bowel syndrome (IBS) : pain, bloating, alternating constipation/diarrhea;
- Inflammatory bowel disease (IBD) such as ulcerative colitis or Crohn’s disease.
“Probiotics also improve digestion, especially in cases of intestinal imbalance. They strengthen intestinal health, improve immunity and are essential in case of antibiotic therapy” our expert further specifies.
On the other hand, they may pose a risk in cases of immunodeficiency, as certain strains could cause opportunistic infection in very rare cases.
Can we take both together?
Good news: these two approaches can be combined, provided you respect a few rules.
Apple cider vinegar is best taken before meals, in a diluted version (never pure), to stimulate digestion.
Probiotics are consumed according to the product recommendations (on an empty stomach or during a meal) and ideally continuously over several weeks.
“For my part, I rather recommend probiotics, which benefit from many studies on large cohorts which demonstrate their effects. Apple cider vinegar can be a good supplement, for light prevention, and you can combine the two” concludes Alexandra Murcier.