The Gut-Boosting Power of Apple Cider Vinegar: Prebiotics Over Probiotics

Apple cider vinegar (ACV) is alkalizing to the body—but guess what? It does more than just help balance pH. The mother of vinegar, as it’s called, is naturally formed during the fermentation process. It appears as cobweb-like strands of enzymes and beneficial bacteria. Instead of removing the mother, organic, raw, and unfiltered brands—like the popular Bragg’s—leave it in the bottle, preserving all its natural goodness.

The mother of vinegar doesn’t exactly look appetizing. In a bottle of unfiltered ACV, it’s often broken apart and mixed into the liquid, settling at the very bottom—usually making up the last 2% of the bottle.

Is the Mother of Vinegar a form of probiotics? Are they alive?

What probiotics look like on the wall of the intestine

Many brands claim that the mother in apple cider vinegar (ACV) is alive—and research supports that. A 2016 study confirmed that the probiotics found in the mother are, in fact, living organisms.

The following five types of beneficial bacteria (probiotics) were identified:

• Acetobacter

• Lactobacillus

• Oenococcus

• Komagataeibacter

• Gluconobacter

Because organic ACV is unpasteurized, it may offer digestive health benefits through these probiotics. However, unless you're buying refrigerated probiotics, it's important to note that the spores in shelf-stable ACV sit at room temperature—sometimes for an unknown length of time—and may or may not still be alive. Without specific lab testing, there’s no way to know how many probiotics survive by the time you open the bottle. It could be a significant amount, or very little.

Probiotics vs. Prebiotics: What Matters More?

Here’s something important to consider: Prebiotics may be more beneficial than taking probiotic supplements.

Why? Because probiotics are meant to colonize the gut after passing through the stomach’s highly acidic environment. When taken in capsule form, they dissolve in the stomach—where the hydrochloric acid (with a pH as low as 1.5) can destroy many of the living organisms before they ever reach the intestines.

Digestive Benefits of Apple Cider Vinegar (ACV)

This is where ACV’s prebiotic properties become especially exciting.

ACV acts like a fertilizer for the beneficial bacteria already residing in your gut. These probiotics feed on pectin, a natural prebiotic found in ACV—particularly in varieties made from whole apples. This pectin content helps support digestive health and overall gut function.

Additional digestive benefits of ACV include:

• Production of Short-Chain Fatty Acids (SCFAs):

During fermentation, ACV produces SCFAs such as acetate, propionate, and butyrate. Research suggests these compounds “exert multiple beneficial effects on our energy metabolism.”

• Slower Digestion of Carbohydrates:

SCFAs help trap carbohydrates, slowing their absorption. This prolongs gastric emptying, which may help reduce appetite and improve blood sugar control.

• Cholesterol Binding:

Pectin has been shown to bind to cholesterol, reducing its absorption from dietary sources.

Other valuable resources on ACV:

USDA FoodData Central. Apple Cider Vinegar.

Read more here about the "Apple Cider Vinegar Nutrition Facts and Health Benefits":

1. Ulbricht CE, Natural Standard (Firm), eds. Natural Standard Herb & Supplement Guide: An Evidence-Based Reference. 1st ed. Elsevier/Mosby; 2010.

2. Cleveland Clinic. Exploring the Health Benefits of Apple Cider Vinegar.

3. White AM, Johnston CS. Vinegar ingestion at bedtime for well-controlled type 2 diabetes. Diabetes Care. 2007;30(11):2814-2815. doi:10.2337/dc07-1062

4. Beheshti Z, Chan YH, Nia HS, et al. Influence of apple cider vinegar on blood lipids. Life Science Journal. 2012;9(4):2431-2440.

5. Khezri SS, Saidpour A, Hosseinzadeh N, Amiri Z. Beneficial effects of Apple Cider Vinegar on weight management. Journal of Functional Foods. 2018;43:95-102. doi:10.1016/j.jff.2018.02.003

6. Harvard Heath Publishing. Apple cider vinegar diet: Does it really work?