5 Apple Cider Vinegar Side Effects + 5 Fermented Foods Better Than ACV (Fermented Foods Benefits)

Apple cider vinegar is a natural health tonic. It has several health benefits supported by scientific studies. Unfortunately, there have been some reports of apple cider vinegar side effects. This is particularly true when consumed in large doses. Here are the apple cider vinegar side effects you need to be aware of, plus five fermented foods better than apple cider vinegar.

Here’s what we’ll cover in this article.

5 Apple Cider Vinegar Side Effects
Recommended Fermented Foods
Fermented Foods In Excess May Cause Inflammation
5 Fermented Foods Better Than Apple Cider Vinegar (Healthy Fermented Foods List)
Why Fermented Foods Are So Powerful
Fermentation Benefits
Fermented Foods Benefits, According To Science²

READ MORE: 3 Apple Cider Vinegar Recipes For Weight Loss, Apple Cider Vinegar: Benefits, Home Remedies, Ayurvedic Properties + Homemade ACV Recipe

5 Apple Cider Vinegar Side Effects

1. Apple cider vinegar has been shown to delay the rate at which food leaves the stomach. This may worsen symptoms of gastroparesis and make blood sugar control more difficult for people with type 1 diabetes.¹⁴

2. Apple cider vinegar may help reduce appetite, but it may also cause feelings of nausea, particularly when consumed as part of a drink with a bad flavor.¹⁵

3. The acetic acid in vinegar may weaken dental enamel and lead to loss of minerals and tooth decay.

4. Apple cider vinegar has the potential to cause esophageal (throat) burns. Researchers recommended vinegar be considered a “potent caustic substance” and kept in childproof containers.¹⁶

5. Some medications may interact with apple cider vinegar, including insulin, digoxin and certain diuretics.

READ MORE: Is Okra Good For Constipation? Okra Benefits, Okra Nutrition + Okra Side Effects, The Best Food For Diabetics, According To Ayurveda

Recommended Fermented Foods

For fermented foods, Ayurveda recommends lassi, a drink made of yogurt and water or buttermilk, at each meal to aid digestion. In addition to lassie, veggies and fruits are fermented into chutneys, rice and beans are fermented into dosas and idlis, and fermented wines called Arishthas and Asavas have been enjoyed for thousands of years.³

READ MORE: Rose Petal Recipes: Rose Lassi, Rose Milk + Rose Thirst Quencher,  How Golden Milk Benefits Memory

Fermented Foods In Excess May Cause Inflammation

According to Ayurveda, fermented or cultured foods are heating or Pitta aggravating and, in excess, may cause overheating and, or inflammation. This can be helpful for some cultures who need the heat to survive long winters, but can be a real cause of imbalance in a hot climate.

READ MORE: Pitta Diet: Everything You Need To Know

5 Fermented Foods Better Than Apple Cider Vinegar (Healthy Fermented Foods List)

1. Dahi Or Curd (Yogurt) 

According to Ayurveda, curd is an appetizer, digestive stimulant, aphrodisiac, unctuous and strength-promoting. It pacifies Vata dosha, is auspicious and nourishing. It is useful in rhinitis, diarrhea, fever with cold, anorexia, dysuria and emaciation.⁴

The Indian staple dahi (yogurt) consumed with every meal has numerous health benefits. 

• Fermentation of milk results in the breakdown of casein or milk protein, one of the most difficult proteins to digest.
• Culturing restores many of the enzymes destroyed during pasteurization including lactase which helps digest lactose. This in turn helps the body absorb calcium and other minerals.
• Lactase produced during the culturing process allows many people who are sensitive to milk to tolerate fermented milk products. Research has shown that regular consumption of cultured dairy products lowers cholesterol and protects against bone loss.
• Research also suggests that calcium, magnesium, or specific fatty acids present in dairy products may be beneficial.  
• Another study shows a reduction in risk of cardiovascular disease (CVD), type 2 diabetes (T2D), and overall mortality from frequent yogurt consumption.  These benefits might extend to immediate physiological responses, a possibility recently indicated by the finding that fermented milk consumption improved glucose metabolism and reduced muscle soreness induced by acute resistance exercise.⁵

READ MORE: Yogurt: Ayurveda Health Benefits + How To Make Homemade Yogurt AND Digestive Lassi

2. Kaanji

In Ayurveda it is described as Sukta which means, that which aggravates Pitta and Kapha and pacifies Vata.⁶

In North India, deep purple colored carrot is fermented along with crushed mustard seed, hot chili powder and salt for 7-10 days to get a popular drink called Kanji, which is considered to have high nutritional value and cooling and soothing properties. A similar drink is made from beetroot, which has the potential to prevent infectious and malignant disease.⁷

According to the Indian Journal of Microbiology, lactic acid bacteria (LAB) or probiotics play an important role in the fermentation of vegetables. It improves nutritive value, palatability, acceptability, microbial quality and shelf life. This drink of probiotics (18 different strains of lactic acid bacteria were isolated in the study mentioned earlier) brings an immune enhancing value to our tables.⁸

3. Fermented Chlorella

Fermented chlorella t is a chlorophyll-rich green algae, a single-celled plant that grows naturally in shallow, freshwater lakes and ponds in sunny and warm locations. It’s packed with chlorophyll and as a supplement or food product, you’ll find it dried and powdered, formed into tablets or left as a powder that you can add to liquids.

Fermented chlorella is a superfood that anyone can benefit from. It is high in plant protein, fiber and healthy fats which are all important nutrients needed for gut and digestive health.

• Fermented chlorella is a nutrient dense food. It has more protein than soy.⁹
• It absorbs and eliminates toxins from the body.¹⁰
• Chlorella boosts energy and improves heart, nerve and brain health.
• It boosts immunity, and helps digestion.
• It relieves fibromyalgia pain.

4. Dosa

Dosa is a delicious, fermented rice and lentil crepe traditionally enjoyed as a staple in the southern part of India. You can find dosas at south Indian restaurants. The batter can often be found in the refrigerated section of Indian markets across the U.S. Dosas are highly nourishing and easy to digest. Ayurveda recommends using black lentils when making dosas, especially in winter. They help combat the cold weather by providing warmth.

• Black lentils are highly nourishing and help build all the seven types of body tissues, especially muscle tissue.
• Soaking the lentils before cooking helps to eliminate the phytic acid, reduce intestinal gas and makes them easy to digest.¹¹
• Basmati Rice is a cooling, easily digestible carbohydrate.
• Fenugreek adds warmth, aids in the digestion of the lentils as well as the fermentation process and supports blood sugar balance.
• The combination of rice and lentils makes a ‘complete protein’ as it has all the essential amino acids, which is especially important for individuals on a vegetarian diet. Even more so, dosas are gluten free and can be easily made dairy free by replacing ghee with coconut oil.

The coconut cilantro chutney which is typically served alongside dosas, provides a good source of fat in the form of coconut. Spices like ginger, cilantro, green chili and cumin promote appetite and aid digestion.

READ MORE: Traditional South Indian Coconut Chutney Recipe + Health Benefits, Tomato Sauce Health Benefits + Amazing Tomato Chutney Recipe, Split Green Gram Dosa + Amazing Nutritional Benefits Of Mung Beans

5. Idli 

Idli is a savory cooked cake, one of the most widely acceptable pulse-based, naturally fermented foods on the Indian subcontinent. Rice and black gram are the key ingredients. Idli requires a special pan for cooking. Usually these pans can be found at Indian markets.

• Fermentation increases levels of amylase, protein-ase, total acids, batter volume, soluble solids, essential amino acids (lysine, cysteine, and methionine), nonprotein nitrogen, soluble vitamin (folate, vitamin A, vitamin B1, vitamin B2, and vitamin B12) content, with reduction in anti-nutrient phytic acid.¹²
• Idli is generally regarded as anti-obesity and used in weight loss diets.
• It is useful to reduce the risk of cardiovascular diseases, high blood pressure and stroke.
• It is also used as a dietary supplement to treat children suffering from protein calorie malnutrition and kwashiorkor or edematous malnutrition.
• Micronutrients like iron, zinc, folate and calcium prevent anemia and facilitate the oxygenation of blood and nourishment of muscle and bone.
• The carbohydrate as well as dietary fiber content promotes healthy digestion and formation of bulky stools.¹³

READ MORE: Easy 4 Step Ayurvedic Weight Loss Plan + Home Remedies For Over Weight

Why Fermented Foods Are So Powerful

Fermented foods and beverages are staples of the human diet and have been produced and consumed since the development of human civilization. Fermented foods are generally defined as those foods or beverages made through controlled microbial growth and enzymatic conversions of major and minor food components.

Fermented foods are some of the most powerful foods for improving gut health. Here’s why.

• Fermented foods are loaded with cultures of beneficial bacteria.
• These bacteria help improve digestion.
• They reduce inflammation.
• They strengthen your immune system.
• They prevent unhealthy bacteria from overpopulating your gut, which can lead to chronic digestive conditions such as candida, gut dysbiosis, and leaky gut syndrome.¹

Fermentation increases the nutrients and enzymes in a food, which not only makes the food easier to digest, but essentially turns it into a “more nutritious version” of itself.

People across the globe have been eating fermented foods as early as 6,000 BC. At that time, fermentation was predominantly used to preserve food during times of famine, but research has proven the benefits of fermented foods in our diets today.

READ MORE: 37 Tips To Fight Inflammation Caused By Pitta Dosha, Neem, Ayurveda’s Favorite Remedy For Inflammation

Fermentation Benefits

• Fermentation allows for the preservation of substantial amounts of food through lactic acid, alcohol, acetic acid and alkaline fermentations.
• It enriches the diet through the development of a diversity of aromas, textures and flavors in food substrates.
• Biological enrichment of food substrates with protein, essential fatty acids, essential amino acids and vitamins.
• With fermentation there is an elimination of anti-nutrients.
• Fermented foods decrease cooking time and fuel requirement.

Fermented Foods Benefits, According To Science²

• Fermented foods provide many health benefits such as anti-oxidant, anti-microbial, anti-fungal, anti-inflammatory, anti-diabetic and anti-atherosclerotic activity.
• Beneficial for lactose intolerance
• Helps control cholesterol 
• Has anti-cancer effects
• Increases energy
• Improves immunity
• Increases longevity
• Prevents inflammatory bowel diseases
• Has an antihypertensive effect
• Has an anti-diabetic effect
• Improves mood and behavior. The gut is now known as the second brain due to the size, complexity and similarity in terms of neurotransmitters with our brain. In fact, “good bacteria” can stimulate cells in the lining of our intestine to produce the feel good neurotransmitter serotonin.
• Fights obesity. Studies have found that certain bacteria may help the body retain calories and others may help shed calories. Restoring our gut flora is crucial when you’re struggling to lose weight.

READ MORE: Will Turmeric Lower Blood Pressure?, IBS Diet, IBS Symptoms + IBS Causes According To Ayurveda, The Best Food For Diabetics According To Ayurveda

References
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2. Şanlier, N, et al. “Health Benefits of Fermented Foods.” Advances in Pediatrics., U.S. National Library of Medicine, www.ncbi.nlm.nih.gov/pubmed/28945458.
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5. Soedamah-Muthu SS, Masset G, Verberne L, Geleijnse JM, Brunner EJ: Consumption of dairy products and associations with incident diabetes, CHD and mortality in the Whitehall II study. Br J Nutr 2013, 109:718-726.
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7. Winkler C, Wirleitner B, Schroecksnadel K, Schennach H and Fuchs D (2005) In vitro effects of beetroot juice on stimulated and unstimulated peripheral blood mononuclear cells. Am J Biochem Biotech 1:180–18
8. Kingston, J. J., et al. “Molecular Characterization of Lactic Acid Bacteria Recovered from Natural Fermentation of Beet Root and Carrot Kanji.” SpringerLink, Springer, Dordrecht, 16 Mar. 2010, link.springer.com/article/10.1007/s12088-010-0022-0.
9. Lambert, Victoria. “Chlorella: the Superfood That Helps Fight Disease.” The Telegraph, Telegraph Media Group, 17 Aug. 2009, www.telegraph.co.uk/lifestyle/wellbeing/6028408/Chlorella-the-superfood-that-helps-fight-disease.html.
10. Eiseigaku Zasshi, Nippon. “Effect of Chlorella on Fecal and Urinary Cadmium Excretion in ‘Itai-Itai’ Disease.” ResearchGate.net, ResearchGate 2018, May 1975, www.researchgate.net/publication/22969882_Effect_of_chlorella_on_fecal_and_urinary_cadmium_excretion_in_Itai-itai_disease.
11. Kumar, Satish. “Idli, Dosa Help Fight Mineral Deficiency.” The Hindu, The Hindu, 12 Oct. 2017, www.thehindu.com/life-and-style/food/idli-dosa-help-fight-mineral-deficiency/article19847067.ece.
12. Ray, Mousumi, and Kuntal Ghosh. “Folk to Functional: An Explorative Overview of Rice-Based Fermented Foods and Beverages in India.” Egyptian Journal of Medical Human Genetics, Elsevier, 26 Feb. 2016, www.sciencedirect.com/science/article/pii/S235261811600010X#bib59.
13. Liljeberg, H, and I Björck. “Delayed Gastric Emptying Rate May Explain Improved Glycaemia in Healthy Subjects to a Starchy Meal with Added Vinegar.” Advances in Pediatrics., U.S. National Library of Medicine, May 1998, www.ncbi.nlm.nih.gov/pubmed/9630389.
14. Darzi, J, et al. “Influence of the Tolerability of Vinegar as an Oral Source of Short-Chain Fatty Acids on Appetite Control and Food Intake.” Advances in Pediatrics., U.S. National Library of Medicine, May 2014, www.ncbi.nlm.nih.gov/pubmed/23979220.”
15. Nuutinen, M, et al. “Consequences of Caustic Ingestions in Children.” Advances in Pediatrics., U.S. National Library of Medicine, Nov. 1994, www.ncbi.nlm.nih.gov/pubmed/7841737.