Apple Cider Vinegar vs. Lemon Water: What Is Better For Health?

Which is better for gut health, lemon water or apple cider vinegar? They're both gut superstars, but they have very different drawbacks and benefits. Let's settle the debate, once and for all.

Lemons contain ample amounts of vitamin C, phytonutrients, and fiber and that give them a number of different benefits for supporting gut health. Vitamin C is a potent antioxidant that can help lower gut inflammation and boost the immune system, as your gut is home to about 75 percent of your immune system! Vitamin C is also a natural antimicrobial, working as a natural balancer of the bacteria in the microbiome.

To really get the full positive impact for your digestive system, I suggest not just using the lemon juice by itself. Mix as much of the pulp as you can with the lemon juice in your morning warm (not hot, as that denatures the vitamin C) or cold water. The pectin fiber and other phytonutrients are found in the lemon pulp.

Apple cider vinegar has been shown to mildly lower the growth of gram-negative2 bacteria like Staphylococcus aureus and Pseudomonas aeruginosa. Bacterial colonies like these are higher in bacterial endotoxins called lipopolysaccharide (LPS). Higher levels of LPS are implicated in a whole of inflammatory health problems and leaky gut syndrome.

Another potential gut health benefit of apple cider vinegar is improving many cases of heartburn and indigestion. A common cause of heartburn I find in many people is low stomach acid or hypochlorhydria. Many of my patients find that taking some apple cider vinegar with their meals helps their heartburn or acid reflux and overall digestion.

I see the best results using the raw, unfiltered ACV with the mother included. The label usually specifies this, but you can also see the ACV mother as a sediment in the glass bottle. Apple cider vinegar is very acidic, so I suggest diluting it with water or juice before swallowing. Straight apple cider vinegar can damage tooth enamel and the throat. I find most people do well with around 1 to 2 tablespoons in 1 ounce of water.

Apple cider vinegar obviously can and should be diluted, but its potency can be too much for some people with sensitive systems, so a little goes a long way. But because of its strength, I've heard more anecdotal gut success stories from my patients when they use ACV over lemon water.