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
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
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
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
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
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.
READ MORE: Yogurt: Ayurveda Health Benefits + How To Make Homemade Yogurt AND Digestive Lassi
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 toprevent 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.
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.
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
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.
READ MORE: Easy 4 Step Ayurvedic Weight Loss Plan + Home Remedies For Over Weight
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.
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
READ MORE: Will Turmeric Lower Blood Pressure?, IBS Diet, IBS Symptoms + IBS Causes According To Ayurveda, The Best Food For Diabetics According To Ayurveda
1. Selhub, Eva M, et al. “Fermented Foods, Microbiota, and Mental Health: Ancient Practice Meets Nutritional Psychiatry.” Advances in Pediatrics., U.S. National Library of Medicine, 2014, www.ncbi.nlm.nih.gov/pmc/articles/PMC3904694/.
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.
3. K.R.Srinathamurthy, Astanga hrdayam, Sutrasthana, 5/70-71, 78.
4. R.K.Sharma, Bhagwan dash, Charaka Samhita, Sutra sthana, 27/225.
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.
6. R.K.Sharma,Bhagwan dash, Charaka Samhita, Sutra sthana , 27/284
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.
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