Can Apple Cider Vinegar Relieve Constipation?

Should You Use Apple Cider Vinegar to Treat Constipation?

People often turn to natural remedies for constipation when treating gastrointestinal issues, which is why you may have heard that apple cider vinegar is good for constipation. But does apple cider vinegar make you poop, really? In this particular case, it's best to skip the ACV.

The takeaway: While some people claim that apple cider vinegar does help with constipation, there's little scientific evidence to back it up, so you're better off trying other, safer remedies (more on that soon).

Does Apple Cider Vinegar Cause Constipation?

Just as there's no evidence to support the use of apple cider vinegar for constipation and bloating, there's also no science to suggest that ACV commonly leads to constipation.

Side Effects of Apple Cider Vinegar

Apple cider vinegar has its benefits, and eating small amounts of it in recipes like salad dressings or marinades is typically safe.

But if you guzzle larger doses of acidic ACV (along with similar substances, like white vinegar) for constipation, it can lead to the following side effects, Dr. Naymagon says:

  • Injury to the esophagus
  • Tooth decay
  • Electrolyte imbalances
  • Bone loss
  • Nausea
  • Vomiting

Apple cider vinegar can also interact with certain medications like insulin and diuretics, according to the Cleveland Clinic. If you're taking either of these medicines, talk to your doctor about whether any amount of ACV is safe for you.

Common Causes of Constipation

Constipation occurs when bowel movements become less frequent or more difficult to pass, and can lead to symptoms like nausea, stomach pain and bloating, according to the Cleveland Clinic. Temporary constipation can be the result of:

  • A change in your diet
  • A change in your routine, such as travel
  • Not eating enough fiber, which helps support regular bowel movements

Chronic constipation, however, can be the result of blockages or tears in the color or rectum, according to the Mayo Clinic.

Certain types of cancer — like colon, rectal or abdominal cancer — can lead to this problem. Nerve or muscle damage from other conditions like multiple sclerosis, Parkinson's disease or a spinal cord injury can also make passing stool more difficult, per the Mayo Clinic.

How Much Fiber Should You Eat?

Fiber promotes good digestion and regular trips to the bathroom. Per the 2020-2025 Dietary Guidelines for Americans, adults should aim to eat the following amount of fiber every day:

Expert-Backed Remedies for Constipation

Even though using apple cider vinegar as a laxative isn't the solution for your blocked-up bowels, there are other natural remedies to try.

Instead of drinking ACV for constipation, here are some of Dr. Naymagon's recommendations for safe and effective fixes:

  • Eat a high-fiber diet rich in foods like fruits, veggies, whole grains and seeds
  • Drink plenty of water
  • Exercise regularly
  • Go to the bathroom when you feel the urge — don't "hold it in"

For an occasional mild case of constipation, look to good ol' prunes, oats or flaxseed for quick relief. And if these interventions don't do the trick, "supplementing the diet with over-the-counter fiber supplements is a reasonable next step," Dr. Naymagon says.

Tip

Talk to your doctor before trying any supplement, as the FDA doesn't require these products to be proven safe or effective before they're sold, so there’s no guarantee that what you take is safe, contains the ingredients it says it does or produces the effects it claims.