5 Surprising Health Benefits Of Vinegar & How To Consume It For Maximum Benefits

Here, discover why vinegar may be one of your most versatile kitchen staples, and the various ways you can use it to boost your health.

The fermentation process and resulting probiotic bacteria in some varieties of vinegar such as raw, unfiltered apple cider vinegar has also been touted as a beneficial factor, says Cording. It's also been used medicinally and as an antibacterial agent, likely due to its acidity, and some studies have also explored the potential antioxidant benefits of vinegar.

While more research on vinegar is needed before the benefits below can be taken as true recommendations, here's what the current science says about the possible perks of adding vinegar to your daily diet:

In one study, vinegar was found to improve insulin sensitivity during a high-carb meal by anywhere from 19 to 34 percent, and in another2, it was shown to reduce blood sugar by as much as 34 percent after participants ate white bread. Other research has indicated that a dose of vinegar before bedtime helps to lower waking glucose levels. Vinegar does have the potential to interact with certain diabetes medications, though, so it's important to consult with your doctor before starting any new home remedy.

High triglycerides can increase risk of heart disease, heart attack, and stroke. Vinegar, however, has been shown to4 lower triglyceride levels. Beyond that, animal studies 5 indicate that vinegar may help prevent high blood pressure.

Anecdotally, apple cider vinegar is a go-to home remedy for a sore throat. While there's no clinical research to back this up, plenty of recipes exist that are said to soothe the pain. If you're looking for relief, there's no harm in trying one of these mixtures.

Combine 1 tablespoon of apple cider vinegar and 1 teaspoon of salt in a warm glass of water and gargle. Do this a couple times per day, or as needed.

If the acidic taste is too much for you, add a touch of honey. Combine 1 tablespoon of apple cider vinegar, 1 tablespoon of honey, and 1 teaspoon of salt in a warm glass of water and gargle.

Simply add 1 tablespoon of apple cider vinegar to your favorite herbal tea, like ginger.

While the clinical research is limited, vinegar may have a positive impact on cancer prevention and treatment. One study conducted in rats showed that the acetic acid in vinegar could actually kill cancer cells. Another study6 suggested that acetic acid has the power to stop cancer cells from growing in the lab. Because the study was on animals, it's difficult to say whether or not these same effects would be seen in humans, but they're promising nonetheless.

If you're prone to digestive woes, there's a chance that vinegar can help. While these specific claims may not be backed by clinical research, there is ample anecdotal evidence that consuming vinegar (especially apple cider vinegar) is a cure for constipation, speeding up otherwise sluggish transit time. Vinegar is a natural mild diuretic (along with other foods like citrus, celery, and beets), says Cording—and this may be why it has the ability to banish bloat and constipation for so many. There's also some data showing that apple cider vinegar was able to reduce symptoms of acid reflux in a small number of patients.

Aside from the sore throat remedies listed above, vinegar can be added to salad dressing, coleslaw, and really almost any recipe. As you start to experiment with vinegar, consider adding these variations to your favorite foods:

If you're consuming apple cider vinegar in a beverage form, always remember to dilute appropriately. Despite its many benefits, one of the possible side effects of vinegar is its potential harm to tooth enamel and the esophagus via the high acidity. Never drink it straight. Be sure to dilute 1 tablespoon of vinegar with at least 1 cup of water before consuming.