Apple Cider Vinegar Diet: Tips, Benefits, Side Effects & More

While the research is promising, there are certainly some potential downsides to adding vinegar to your diet—especially if you consume it with every meal.

For one, vinegar is highly acidic and may damage tooth enamel within just a few hours, as well as lead to throat burns if consumed straight, or undiluted. “If you’re going to drink apple cider vinegar, dilute it in water—about 1 teaspoon in 8 ounces water is a good jumping-off point—to avoid burning your esophagus or experiencing discomfort,” say Cording. You can also consume it safely via foods like homemade salad dressings.

Another potential downside of the apple cider vinegar diet relates to ACV’s role in promoting feelings of fullness. While this may be a welcome side effect for some people since it helps them eat less food, it may lead to indigestion in others.

Because ACV can alter insulin levels, as mentioned above, it should be consumed with caution among people with diabetes since it may alter the amount of insulin (or other diabetes medications) that they need. If you have diabetes, always consult with your doctor about how much vinegar of any kind is safe to consume.

In a case study, ACV consumption of 8 ounces (or 16 tablespoons) per day was also associated with low potassium and osteoporosis. This was just one person, but it still demonstrates that more ACV is certainly not better.