Expert's opinion
Apple cider vinegar (ACV) is fermented apple juice. During the fermentation process, the apple juice turns to vinegar and becomes very acidic. ACV is often used in cooking to flavor foods or as an ingredient in salad dressing and marinades. Some people drink small amounts of ACV diluted in water for blood sugar control and heartburn relief. How does AVC affect intermittent fasting (IF)? And when to drink apple cider vinegar while intermittent fasting?
The short answer is, that it enhances it. It is okay to have small amounts of apple cider while fasting (the minimal carbs in ACV will not throw the body out of ketosis). Additionally, ACV may help you sustain your satiety during fasting periods. Apple cider vinegar dosage does matter, though, so avoid consuming too much in one sitting.
When To Drink Apple Cider Vinegar While Intermittent Fasting?
There are a few drinks you can have while intermittent fasting. Can you take the diluted apple cider vinegar during a fast? Yes, you can. Taking apple cider vinegar can be done whenever is most convenient for you, but a great time is about 30 minutes before you plan to break your fast. Doing so will help stabilize blood sugar,[1] especially if you break your fast with a carb-heavy meal.
How Much Can You Have While Fasting?
While it is safe to have ACV during fasting periods, the amount consumed matters significantly. Do not attempt to drink whole glasses of ACV, especially undiluted. Having too much could potentially interfere with the fasting process, but it can also cause other unwanted side effects, such as tooth damage,[2] throat irritation, and upset stomach. To play it safe, stick to one or two tablespoons of ACV a day, and always dilute it in water to reduce the acidity.
Other ways to avoid the potentially harmful effects of ACV are to take it in supplement form (such as gummies or capsules) or to use a straw to drink ACV. Using a straw helps the acidic liquid bypass teeth, which can prevent tooth erosion. If you experience any unpleasant symptoms from ACV, despite taking these precautions, it may be time for an apple cider vinegar break.
Does Apple Cider Vinegar Break A Fast?
The short answer is no, not when we are specifically talking about intermittent fasting. Many low-calorie foods and liquids, such as ACV, do not have enough carbs to kick the body out of ketosis.
Apple cider vinegar has a minuscule amount of carbs, so it will not interfere with fasting. Additionally, it may help you feel less hungry while you fast due to its blood sugar-stabilizing effects.
Please note that if you are fasting for other purposes, such as for spiritual or religious practices, or to give your digestive system a reset, apple cider vinegar fasting will break it.
Can You Drink Apple Cider Vinegar On An Empty Stomach?
Absolutely. Many people prefer having it on an empty stomach. To reap the benefits of apple cider vinegar on blood sugar control, it is best to have apple cider vinegar on an empty stomach, about 15-30 minutes before a meal.
For best results, make it a routine to consume a little apple cider vinegar before each meal, not just when you break a fast, but throughout your feeding windows, as well. However, diluting apple cider vinegar is also important, so mix a tablespoon or two in a full glass of water when you consume it or you can try a new apple cider vinegar recipe online.
Apple Cider Vinegar & Intermittent Fasting
Fights Cravings
Apple cider vinegar intermittent fasting is that it can help fight cravings.[3] ACV is often used as part of a weight loss diet. Craving food is a natural and expected consequence of fasting.
However, to give intermittent fasting a chance, the fasting process should not be interrupted with solid foods. Consuming small amounts of ACV during fasting periods can help prevent food cravings.
Increases Fullness
Similarly to curbing cravings, ACV can help us feel fuller for longer. The steadying effects ACV has on glucose levels are responsible for both curbing cravings and feeling full for extended periods.
In addition to ACV, consider MCT oil as another great option for hunger management. Importantly, consuming small amounts of MCT oil during fasting periods does not interfere with either ketosis or fasting.
Improves Blood Sugar
Apple cider vinegar has positive effects on blood glucose levels.[4] More specifically, the acetic acid in ACV can curb or blunt a glucose spike triggered by a meal. Many foods raise blood sugar, particularly carbohydrates such as starches, grains, fruit, and sugar.
Optimal health depends on our blood sugar being steady throughout the day, rather than continually spiking and dropping. When we ingest ACV before a meal, it helps slow down the body’s absorption of glucose, which stabilizes blood sugar, reduces inflammation, and reduces hunger.
May Support Weight Loss
Some studies suggest that apple cider vinegar can aid in weight loss or help reduce stored body fat via the same mechanisms already discussed: supporting steady glucose levels, limiting cravings, and increasing satiety. Apple cider vinegar is available in various supplement forms, such as apple cider vinegar capsules and apple cider vinegar gummies for weight loss. You may wish to check out the Goli Gummies review, specifically, for ACV-based gummies.
Easy To Include In Meals
Remember that intermittent fasting is just that: intermittent. There are just as many periods of eating as there are fasting. One way to maximize apple cider vinegar is to include it in your meals during your feeding windows.
Add apple cider vinegar to salad or meat for a tangy flavor. Or mix it with other ingredients (such as mustard, olive oil, and spices) to make salad dressings and marinades. A delicious tonic can be made with ACV, water, lemon juice, ginger, and cinnamon.
Supports Digestion
The acetic acid in apple cider vinegar may have soothing effects on digestion, including decreased bloating. The acidity in ACV can also help cleanse the digestive system while it is resting during fasting periods. Some people also use ACV as a home remedy for acid reflux[5] and indigestion.
You can also add a little honey to ACV, for a boost of gut and immune support. However, to not break the fast, it must be a very small amount (keep it under half a teaspoon to be safe).
Other Health Benefits
Another reason to choose ACV for intermittent fasting is because, unlike water or even white vinegar, it provides health benefits beyond fasting support. Apple cider vinegar has small amounts of probiotics, as well as antimicrobial properties. In addition, studies indicate that ACV can have positive effects on cholesterol and triglycerides[6] levels in the blood.
Conclusion
Finding drinks to have while intermittent fasting can be challenging. A true fast generally requires nothing but water during fasting periods. However, if the goal of fasting is to achieve ketosis, low-calorie drinks like apple cider vinegar will not interfere with the process.
Apple cider vinegar is a fermented drink made from apple juice. Its acidic, low-carb content makes it ideal to include daily while intermittent fasting. The low carb count ensures that it will not disrupt the fast (your body will stay in ketosis).
Additionally, apple cider vinegar has positive impacts on blood sugar, weight loss, and satiety. While consuming apple cider vinegar is considered relatively safe, it is important to limit intake to one or two tablespoons a day, always diluted in a full glass of water.
Frequently Asked Questions
It shouldn’t! Because there are nominal calories in ACV, it should not break a fast of any length. So whether you are doing a 16:8 fast, a 5:2 fast, alternate day fasting, or some other variation, it is fine to consume ACV during fasting periods.
Yes, ACV can assist in the weight loss process, however, it will need to be combined with exercise and a healthy diet. ACV can help curb cravings, stabilize blood sugar, and ward off hunger.
Yes, drinking apple cider vinegar alone is fine. You do not need to drink ACV with food. You can drink it on an empty stomach, however, undiluted apple cider vinegar is not advised. It should always be diluted in water.
You can drink one or two tablespoons of ACV (diluted in water) 15-30 minutes before meals. This will not interfere with fasting. You can also consume ACV as a supplement (such as gummies). ACV is often used in salad dressings and marinades for cooking, so it can be enjoyed as part of meals, as well.
You can, but it is not ideal. It is not advisable to drink white vinegar instead of apple cider vinegar because it is simply not as healthy. Similar to apple cider vinegar, white vinegar does not have many calories and should not interfere with fasting, and it has similar blood sugar stabilizing effects. However white vinegar is distilled, or processed, and, therefore, contains fewer nutrients than apple cider vinegar.
