Apple Cider Vinegar

Key points

• Acetic acid slows gastric emptying — food moves from the stomach into the small intestine more slowly, flattening the glucose curve
• 1 tablespoon in a tall glass of water, 10–15 minutes before the largest meal of the day — this is the studied window
• Clinical trials show 20–30% reduction in postprandial glucose spike when taken consistently before carb-heavy meals
• Unfiltered ACV with "mother" contains live bacteria and enzymes — additional probiotic benefit
• Do not take undiluted — acidity damages tooth enamel and oesophagus; always dilute in at least 200ml water