Could adding vinegar to your drink help with constipation? A new randomized trial suggests it might. Adults with mild constipation who drank a vinegar beverage every day had more bowel movements each week.
The study appeared in Scientific Reports. Researchers enrolled 44 healthy Japanese adults, ages 20 to 69, who had mild constipation (3 to 5 bowel movements per week). For four weeks, one group drank a vinegar beverage with 750 mg of acetic acid in each 200 ml serving. The other group got a placebo drink flavored with citric acid. By the end, the vinegar group had 1.2 more bowel movements per week on average. Some saw changes as soon as the first week.PubMed clinical trial database
The vinegar beverage tested was not plain vinegar, but a controlled formulation: 750 mg acetic acid per 200 ml, with added apple flavor and sweetener. The placebo used citric acid to mimic sourness and maintain blinding.
This trial only looked at mild constipation in healthy adults. Before the study, people who often ate vinegar-based foods already reported better bowel regularity. That led researchers to test vinegar drinks in a controlled way, using set doses and a taste-matched placebo.
The results are early and come with limits. The study was small, lasted just four weeks, and only included healthy Japanese adults with mild symptoms. There is no proof yet that vinegar drinks help people with chronic or severe constipation, or that the same results would show up in other groups.FDA dietary supplement regulations
For now, vinegar drinks are not a cure-all. The basics for regular digestion-more fiber, enough water, and staying active-still matter most. If constipation keeps up even after these steps, it is best to see a doctor.
Claims Check: While some brands market vinegar drinks as 'gut health' or 'detox' solutions, current clinical evidence supports only modest effects for mild constipation in healthy adults. Regulatory authorities require that any digestive health claims be substantiated by robust human trials, and products must not imply treatment or cure of medical conditions without FDA approval.
The drink used in the study was made just for research. Store-bought vinegar drinks can be very different. They may have more or less acetic acid, extra sugar, or added flavors. Shoppers should check Supplement Facts labels for details on how much acetic acid, what sweeteners are used, and the serving size. Some brands use blends that hide the real amounts.
As with other functional drinks, moderation and personal tolerance matter. Vinegar is acidic and can wear down tooth enamel or bother sensitive stomachs. If you want to try it, start with small, diluted servings and watch for side effects. Vinegar drinks might help some people go more regularly, but they work best as one part of a bigger, evidence-based approach to digestive health.
