A daily drink containing vinegar may help alleviate mild constipation by increasing the frequency of bowel movements, according to a new study published in the journal Scientific Reports. The research, conducted by Japanese scientists, found that participants who consumed a daily vinegar beverage showed a significant increase in defecation frequency compared to a placebo group.
Constipation is generally defined as having fewer than three bowel movements per week, with stools that are hard, dry, or difficult to pass. The National Institutes of Health (NIH) recommends increasing fiber intake through foods like legumes, whole grains, fruits, and vegetables as a primary approach to managing constipation. For adults, daily fiber recommendations range from 22 to 34 grams, yet a significant portion of the population falls short of these targets.
In the study, 44 healthy adults between the ages of 20 and 69 who experienced mild constipation (defined as three to five bowel movements per week) were randomly assigned to consume either a vinegar beverage or a placebo drink for four weeks. The vinegar beverage contained 750 milligrams of acetic acid, the key component in vinegar, per 200-milliliter serving. A placebo drink was formulated with citric acid to mimic the tartness of vinegar, along with sweeteners and flavoring, to ensure participants could not distinguish between the two.
By the end of the four-week period, the group consuming the vinegar beverage reported approximately 1.2 more bowel movements per week than the placebo group. The researchers concluded that these findings suggest a potential dietary strategy for maintaining bowel health through the daily consumption of vinegar beverages.
However, experts not involved in the study emphasize that these results are preliminary. Jamie Lee McIntyre, a registered dietitian, noted that the study used a standardized vinegar beverage and did not investigate the effects of typical apple cider vinegar supplements or concentrated shots. She advises sticking to well-established methods for constipation relief, such as adequate fiber and fluid intake, regular physical activity, and consistent bathroom routines.
McIntyre also cautioned against excessive vinegar consumption, warning that its acidity can irritate the esophagus and erode dental enamel, particularly if consumed undiluted. Dr. Eric Shah, a gastroenterologist, echoed that adequate hydration is crucial, and that mineral-rich water, particularly magnesium-rich varieties, may be more beneficial than simply increasing water volume for many individuals.
The study was funded by Mizkan Holdings Co., Ltd., a Japanese vinegar manufacturer, and three of the researchers are employed by the company. The scientists themselves acknowledge that their findings are preliminary and require further confirmation through additional research.