Step aside, prune juice.
Reviewed by Dietitian Jessica Ball, M.S., RD
Key Points
- Constipation is common and can make going to the bathroom infrequent and frustrating.
- New research suggests that vinegar may help increase bowel frequency in people with constipation.
- Increasing fiber intake and staying hydrated may also help reduce constipation.
Constipation is a common gastrointestinal condition that can make going to the bathroom infrequent, difficult or downright frustrating. And if you’ve ever dealt with it before, you’ve likely reached for things like prune juice or a stool softener in hopes of getting things moving again. And while those may help, there’s one pantry staple you might be overlooking when it comes to helping you “go.”
In fact, new research suggests that drinking a vinegar beverage daily may help provide relief in people with mild constipation. To determine the potential effects of vinegar on constipation, researchers conducted a randomized controlled trial in which healthy adults with mild constipation consumed a vinegar beverage or a placebo beverage every day to investigate its effects on bowel movement frequency.
How Was the Study Conducted?
In this randomized controlled trial, a total of 44 Japanese adults with mild constipation—defined as having bowel movements three to five times per week—were randomly assigned to either a placebo group or a vinegar beverage group. The vinegar drinks were made by dissolving brewed vinegar in water—every 200 ml drink included 750 mg of acetic acid and 30 mg of citric acid. For taste, the drinks were lightly sweetened and apple-flavored. Over a period of four weeks, participants were instructed to consume one 200-milliliter bottle of their assigned beverage each day.
Aside from the test beverages, participants were instructed to maintain their usual diet and lifestyle throughout the study period. They also kept daily bowel diaries for one week before the study began and throughout the four-week intervention period. In their diaries, participants recorded their bowel movement frequency, stool volume, stool form, stool color, stool odor and their sensation of defecation. They also recorded whether they consumed their assigned beverage each day.
Researchers conducted comprehensive health evaluations immediately before and after the four-week intervention. These included fecal examinations, body measurements, urinalysis, blood tests and medical interviews.
What Did the Study Find?
Researchers found that consuming the vinegar beverage daily significantly increased bowel movement frequency by the fourth week of the intervention compared with the placebo beverage. In fact, by the end of the study, participants in the vinegar group had about 1.2 more bowel movements per week than those in the placebo group.
Researchers also observed improvements in other measures of bowel function even after just the first week of the study. Compared with the placebo group, participants who consumed the vinegar beverage had higher bowel movement frequency, more days with bowel movements and greater stool volume after week one. The researchers hypothesized that vinegar may influence bowel movements through its effects on intestinal motility or the gastrocolic reflex.
This study was one of few to examine the effects of vinegar consumption on constipation, and the findings align with previous research that suggests that increased vinegar intake may be associated with bowel movement frequency. That said, previous research has primarily examined vinegar-based dishes, while this study specifically investigated a vinegar beverage.
While the findings are interesting, there are some limitations to keep in mind. First, the study included just 44 participants, all of whom were healthy adults with mild constipation. Because the study population was relatively small and limited to Japanese adults, it’s unclear whether the findings would apply to other populations or to people with more severe constipation.
Additionally, the intervention lasted just four weeks, and researchers did not continue following participants after the study ended. As a result, it’s unknown whether the increase in bowel movement frequency would continue with longer-term vinegar beverage consumption or persist after participants stopped drinking the beverage.
How Does This Apply to Real Life?
While further research is needed to clarify how vinegar may affect bowel function, including whether it influences the gastrocolic reflex or intestinal motility, there are other steps you can take to help improve your bowel movements. For most people who experience constipation, dietary and lifestyle changes are often among the first steps to help improve bowel regularity.
Here are a few we recommend:
- Increase your fiber intake. It’s recommended that women consume 25 grams of fiber per day and men consume 38 grams of fiber per day. Including more fiber-rich foods in your diet may help promote regular bowel movements.
- Stay hydrated. Drinking enough fluids throughout the day may help keep stools softer and easier to pass.
- Engage in physical activity. Regular movement may help keep things moving and support healthy bowel function.
- Incorporate probiotic foods. Fermented foods such as yogurt, kefir, sauerkraut and kimchi can provide probiotics that may support digestive health and gut diversity.
- Limit ultraprocessed foods. Since they’re often low in fiber, try limiting processed foods. Instead, aim to include a variety of foods including fruits, vegetables, whole grains, beans, nuts and seeds.
And if you find these strategies difficult to maintain or are having trouble getting started, speak with a healthcare provider about what may be the best solution for you.
Our Expert Take
A recent study suggests that consuming a vinegar beverage every day for four weeks may help increase bowel movement frequency in healthy adults with mild constipation. While more research is needed, these findings could provide a promising dietary approach to improving bowel movements in adults prone to constipation. That said, vinegar isn’t the only dietary or lifestyle strategy that may help. Increasing fiber intake, staying hydrated and engaging in regular physical activity can also support healthy bowel movements. If you’re struggling with constipation, talk with a healthcare provider about which strategies may be right for you.