Is Apple Cider Vinegar a Good Laxative? The Scientific Verdict

November 19, 2025 •

3 min read

Did you know that constipation affects about 20% of the adult population at some point in their lives, leading many to seek natural remedies? Apple cider vinegar (ACV) has been widely touted as a potential solution, but is apple cider vinegar a good laxative, or is this claim more myth than fact?

Quick Summary

Despite its popularity as a natural remedy for constipation, robust scientific evidence is lacking to support that apple cider vinegar is an effective laxative. The claims are largely anecdotal and potential risks exist.

Key Points

Lack of Evidence: There is no strong scientific evidence to prove apple cider vinegar is an effective or reliable laxative.
Anecdotal Basis: Most claims about ACV's laxative properties are based on anecdotal reports rather than robust clinical trials.
Potential Risks: Side effects can include delayed gastric emptying, which may worsen constipation, as well as tooth enamel erosion and low potassium levels.
Limited Benefit: While ACV contains trace amounts of pectin and magnesium, these are insufficient to produce a significant laxative effect.
Safer Alternatives: Proven remedies like increased fiber intake, proper hydration, regular exercise, and standard laxatives are more effective and safer.

The Claim: How is Apple Cider Vinegar Supposed to Work?

Proponents suggest apple cider vinegar (ACV) can help constipation through various mechanisms, though these are mostly based on its composition and anecdotal evidence rather than scientific proof. Proposed effects include the acidity of acetic acid potentially aiding digestion and stimulating intestinal movement. ACV also contains trace amounts of pectin, a soluble fiber that can promote regularity, though in much lower quantities than whole fruits. Raw ACV with 'the mother' may act as a prebiotic, supporting beneficial gut bacteria for improved digestion. Additionally, small amounts of magnesium, known to help bowel movements, are present in ACV, but likely not enough to be significantly effective on their own.

What the Science Says: The Lack of Evidence

Despite popular claims, scientific support for apple cider vinegar as an effective laxative is weak. Most positive reports are anecdotal and inconsistent. Research acknowledges ACV's antimicrobial properties but notes the need for more studies on its digestive effects and lacks evidence for constipation relief. A study even suggested ACV could delay gastric emptying in individuals with gastroparesis, potentially worsening constipation symptoms.

Potential Risks and Side Effects of Using ACV

Using apple cider vinegar for constipation carries potential risks, especially if not diluted properly. These include delayed gastric emptying, which might exacerbate constipation symptoms like bloating and gas. The high acidity can erode tooth enamel over time and irritate the throat and esophagus if swallowed undiluted. Excessive use may lead to low potassium levels, causing muscle weakness or irregular heartbeat. ACV can also interact with certain medications, including those for diabetes or high blood pressure, making consultation with a healthcare provider important.

ACV vs. Proven Remedies for Constipation

Comparing ACV to established constipation treatments highlights the difference in scientific backing and effectiveness.


Feature	Apple Cider Vinegar (ACV)	Standard Laxatives (e.g., Miralax®)	High-Fiber Diet & Hydration
Scientific Evidence	Limited; mainly anecdotal.	Strong clinical evidence supports safety and efficacy.	Strong clinical evidence supports regularity.
Mechanism	Acidity, trace pectin and magnesium.	Draws water into the colon to soften stool.	Increases bulk and softens stool.
Speed of Relief	Highly variable and unreliable.	Works reliably within 1–3 days.	Gradual improvement over time.
Side Effects	Enamel erosion, indigestion, low potassium.	Generally mild, well-tolerated side effects.	Minimal, potential for bloating during adjustment.
Doctor Endorsement	Not recommended for constipation.	Widely recommended by physicians and pharmacists.	Widely recommended by health professionals.

Safer and More Effective Alternatives for Constipation

Reliable and safer approaches to relieving constipation, supported by scientific evidence, are readily available. Increasing dietary fiber intake through fruits, vegetables, and whole grains is crucial as fiber adds bulk and softens stool. Staying well-hydrated is also essential for stool consistency and movement through the intestines. Regular physical activity can stimulate intestinal muscles, aiding regularity. Incorporating probiotics from foods or supplements can support a healthy gut environment. For occasional relief, over-the-counter osmotic laxatives like those containing polyethylene glycol are proven effective and safe, though medical advice should be sought before use.

Conclusion: Is Apple Cider Vinegar a Good Laxative?

Based on current evidence, apple cider vinegar is not a scientifically validated treatment for constipation. While it may offer general digestive support, its role as a laxative is primarily anecdotal and lacks strong clinical backing. The high acidity also presents potential health risks like dental erosion and digestive upset. For constipation relief, focus on proven strategies such as increasing fiber and hydration, regular exercise, or consulting a healthcare professional for persistent issues. Reliable resources like the Mayo Clinic offer comprehensive health information.

Individual responses can vary, and a holistic, evidence-based approach to digestive health is recommended.

Frequently Asked Questions

There is no strong scientific evidence to confirm that apple cider vinegar (ACV) will make you poop. While anecdotal claims exist, its effectiveness as a reliable laxative is not supported by research.

While generally safe in small, diluted amounts, ACV can have side effects when used regularly or in large quantities. These include tooth enamel erosion, digestive issues, and potential medication interactions. It is not recommended as a primary treatment for constipation.

There is no reliable timeline for ACV's effects on constipation due to the lack of scientific evidence. Any relief is likely coincidental with other factors, and some individuals may even find it worsens their symptoms.

Yes, in some cases, apple cider vinegar can actually cause or worsen constipation. Studies indicate that acetic acid can delay gastric emptying, which can lead to bloating and discomfort.

To minimize risks, always dilute ACV by mixing 1-2 tablespoons in a large glass of water. Drinking it through a straw can further protect tooth enamel. It can also be incorporated into salad dressings.

More effective alternatives include increasing dietary fiber, ensuring adequate hydration, exercising regularly, and using over-the-counter osmotic laxatives, which are clinically proven to work.

People with sensitive stomachs, diabetes, gastroparesis, or those taking diuretics or insulin should be especially cautious with ACV. It's best to consult a healthcare provider before using it, especially for pre-existing health conditions.