How to Incorporate More ACV into Your Diet

How to Incorporate More ACV into Your Diet

Adding apple cider vinegar to your diet has become increasingly popular over the last few years. Whether it’s adding it to your smoothie or incorporating it in your sauce, this ingredient has been all the rage. What you may not know is that it’s actually been widely used for not only hundreds, but thousands, of years. That’s right, Hippocrates, the father of medicine himself, even used this as a remedy for his patients.

But what exactly is it? And what are all of these supposed “health benefits” everyone is talking about?

Apple cider vinegar is made by fermenting the juice of apples. This fermentation process turns the substance into acetic acid, the main ingredient that gives ACV its health benefits. While Hippocrates used this to treat sores, modern society often uses it to help with a larger variety of ailments. From lowering potassium to supporting gut health, it’s seen as a healthy supplement. Now let’s dive into a few more advantages:

Why to Incorporate ACV:

Due to its antifungal and antibacterial properties, some people claim ACV can help alleviate symptoms associated with  allergies, sinus infections, and rashes. It’s also often used for its anti-inflammatory effects, meaning it can help with aches, such as joint pain. 

Another ACV benefit to help your well-being is that it is believed to help lower blood pressure and cholesterol. This means it has the ability to improve heart health in general. It also contains antioxidants called polyphenols, which helps support good gut health.  

To benefit from this vinegar, it’s recommended users take two tablespoons a day. However, two tablespoons of straight vinegar can be hard to swallow. Many people dislike the taste, and strong acidic foods can harm your teeth and esophagus.

How to Incorporate ACV:


One of the easiest ways to incorporate more of this ingredient into your diet is by taking ACV gummies. While the taste of ACV itself is not pleasant, taking it in gummy form can camouflage its sourness. Many brands even have great flavors, turning it into a small, chewy, health-infused treat. It can simply be included with your daily vitamin or alongside your breakfast in the morning.

To get a majority of the benefits that come with consuming ACV, you’ll want to find a gummy that still contains “the mother.” This refers to the culture of good bacteria that comes from the fermentation process. Not all ACV gummies retain these benefits through their process, but a few do. Make sure to double check that before you incorporate them into your daily routine.

Salad Dressing

You can also incorporate the vinegar into your meals by adding it to your salad as a dressing. This not only adds a little zing, but also adds the health benefits of ACV to your meal. Many recipes include apple cider vinegar as the base of the dressing, and others include it as a compliment ingredient. A few great options for dressing with ACV are tahini, asian miso, and honey vinaigrette. 

If you want to make your own at home, you can simply choose an olive oil to go with the vinegar to make a simple vinaigrette. You could also add a variety of seasonings, but salt and pepper are common go-tos. Many people also add honey or maple syrup to cut the acidity of the vinegar. Dijon mustard and garlic or shallot are also common add-ins to give the dressing more flavor and a thicker consistency. 

Sauces and Dips

Homemade sauces and dips are another great way to incorporate apple cider vinegar into your diet. This can be an easy way to get the health benefits during a mid-day munch, or from side dishes. When it comes to dips, this can include the classics such as tzatziki or caramelized onion dip. Scoop it up with your favorite tortilla chips and you have yourself a healthy, ACV-boosted snack!


If you’re less of a cook and want some quicker options, adding ACV to your yogurt might be for you. Many yogurt options already have their own probiotics, so combining ACV vinegar creates a great gut-health booster. Including your favorite toppings like granola, berries, and honey can even level it up another notch, and improve the taste. Remember, all it takes is a tbsp or two, anything more creates a sour taste and doesn’t add any additional health benefits. 


Another quick option to incorporate this vinegar to your diet is by pouring a little in a smoothie. Like yogurt, this is a great option if you’re in a rush or on the go. From apples to oranges, cucumbers to kale, you can blend the ACV with just about any fruit or vegetable. There are many ACV smoothie recipes that can help you figure out what to add to your next grocery list.


An additional, popular way to get some ACV is by adding it to hot water or tea. This option is great for kicking off your morning routine or helping you wind down at night. All it takes is about 12 fl oz of hot water and two tablespoons of apple cider vinegar. You can add some flavor by including lemon, honey, or cinnamon — or all of the above.

Time to Enjoy Consuming ACV

Now you know just a few of the amazing reasons to incorporate more ACV into your diet, and you should have an idea of how to do it. You don’t have to be Gordon Ramsey or Rachel Ray to add this to your diet. With gummies, tea, or smoothies, there are numerous ways to get your daily dose of ACV. 

While many food fads come and go — paleo, keto, or the Atkins diet to name a few — some stick around. Considering apple cider vinegar has been used for health purposes since 400 B.C., it might be here for good. From improving gut health to decreasing allergy symptoms, there are many benefits to adding this ingredient to your diet.


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