Vinegar May Offer Relief for Mild Constipation, New Study Suggests
A study found that daily consumption of a vinegar-based beverage was associated with increased bowel movement frequency in adults with mild constipation.
A daily drink incorporating vinegar may help alleviate mild constipation, according to new research published in the journal Scientific Reports. The study, conducted by Japanese researchers, suggests that consuming vinegar-based beverages could increase bowel movement frequency.
Constipation, defined by the National Institutes of Health (NIH) as fewer than three bowel movements per week, can result in stools that are hard, dry, or difficult to pass. Left untreated, chronic constipation can lead to complications such as hemorrhoids, anal fissures, and in severe instances, fecal impaction.
The NIH recommends dietary and lifestyle changes as a primary treatment for constipation, including increasing fiber intake through foods like legumes, whole grains, fruits, and vegetables. However, many adults do not meet the recommended daily fiber intake.
In this study, researchers investigated the effects of vinegar consumption on defecation. A randomized controlled trial involved 44 healthy adults experiencing mild constipation, defined as three to five bowel movements per week. Participants were assigned to consume either a beverage containing 750 milligrams of acetic acid (the likely active component in vinegar) per 200-milliliter serving or a placebo drink daily for four weeks.
During the first week, participants who consumed the vinegar beverage showed trends toward improvement in bowel movement frequency, number of defecation days, and stool volume compared to the placebo group. By the end of the four-week study, the vinegar group experienced a statistically significant increase in defecation frequency, averaging approximately 1.2 more bowel movements per week than the placebo group.
The researchers concluded that daily consumption of vinegar beverages might improve defecation status in adults with mild constipation, suggesting it could be a potential dietary approach for maintaining bowel health. They also noted that both groups showed gradual improvement, and the added fluid from the daily drink might have contributed to relief for some participants.
Experts, however, caution against viewing the findings as definitive proof. Registered dietitian Jamie Lee McIntyre described the study as a "promising clue rather than proof," emphasizing that the researchers used a standardized vinegar beverage and did not test typical apple cider vinegar supplements or concentrated shots. She recommended sticking to established constipation strategies, such as adequate fiber and fluid intake, regular physical activity, and a consistent bathroom routine.
Three of the study's researchers were employed by Mizkan Holdings Co. Ltd., a Japanese food company that manufactures vinegar and funded the research. The study authors themselves acknowledged that their findings are preliminary and require further confirmation.
Gastroenterologist Dr. Eric Shah highlighted that while water intake is often recommended, mineral-rich water, particularly magnesium-rich water, has shown more consistent benefits in clinical trials for constipation. He suggested that mineral content might be more important than the volume of fluid consumed for many individuals.
McIntyre also warned about the potential downsides of excessive vinegar consumption, noting that its acidity can irritate the esophagus and erode dental enamel, especially when consumed undiluted or regularly.