Apple Cider Vinegar For Heartburn: Does It Work Or Make It Worse?

Apple cider vinegar (ACV) plays a versatile role in many people's wellness routines. It's a popular tool for relieving foot odor, easing dandruff, and balancing the skin's pH, just to name a few uses.

And while it may seem counterintuitive, some suggest apple cider vinegar may also help soothe heartburn symptoms. If so, that's great news to the 60 million Americans who experience the gastrointestinal issue (GI) at least once a month.

For a little refresher, heartburn occurs when acid from the stomach makes its way back into the esophagus. "Normally when you swallow, a band of muscle around the bottom of your esophagus called your sphincter temporarily opens to allow flow into your stomach," naturopathic doctor Jaime Schehr, N.D., R.D., says. "If the sphincter loosens or weakens, the stomach acid can flow back up into your esophagus causing a burning feeling." In some cases, it can occur when people don't have enough acid in the stomach. 

As for apple cider vinegar as a remedy, "The use of ACV to prevent heartburn depends on what the source of the heartburn is," functional medicine doctor Elroy Vojdani, M.D., IFMCP, says.

For example, if someone is overproducing gastric acid and has a weak esophageal sphincter, it's likely that the acid will make its way into the throat. "So, if you introduce more acid into that environment, as comes from ACV, the heartburn is going to get worse," Vojdani says. 

However, for the people who don't produce enough stomach acid, "Food will get into the stomach but won't be fully broken down," doctor of clinical nutrition Brooke Scheller, DCN, M.S., CNS, writes for mbg. "This causes fermentation and gas production that feels like too much acid but is actually due to not having enough."

Apple cider vinegar with the "mother" (aka the buildup of yeast and sugars) contains acetic acid, malic acid, pectin, and enzymes. Because of the acid, Vojdani says it can help break up and digest food in the stomach, helping it empty into the small intestine, preventing backup, and, therefore, preventing heartburn. Just be sure to dilute with water, as ACV is too acidic to drink on its own. 

Plus, the probiotic benefits of ACV may help balance bacteria in the gut microbiome, improving digestion and indirectly reducing heartburn, Vojdani explains. 

Ever noticed how after you eat a carb- or sugar-heavy meal, you have a midday energy crash? That may be caused by a spike in blood sugar while eating, and a subsequent crash later on. Well, ACV may be able to help stabilize those levels.

There's a chance ACV could help decrease your heartburn, depending on the cause. As long as you're not overproducing stomach acid, there's no real risk to trying out the potential benefits of the vinegar. If you have too much acid in the stomach, it's best to avoid ACV. Instead, Vojdani recommends other natural remedies, like marshmallow root extract, mastic gum, and probiotics. You may also want to avoid or moderate intake of acidic, spicy, or sugary foods, as well as alcohol and coffee.