No Sugar Switchel – Apple Cider Vinegar Drink, 3 Ingredients

What is a Switchel?

Switchel is the name for a drink traditionally containing apple cider vinegar, ginger, and some type of sweetener. This drink is typically used to support digestion with its digestive-boosting ingredients: apple cider vinegar and ginger. This recipe is for a no sugar switchel option, to support your gut while keeping blood sugar balanced.

Why use Apple Cider Vinegar?

Apple cider vinegar is notable for its support of digestion and blood sugar balance.

Apple Cider Vinegar for Gut Health

The vinegar has a low pH (aka it’s very acidic), so drinking it around meal times can boost acid levels in the stomach. While that might seem daunting, supporting proper stomach acid is a must for gut health and digestion. Proper levels of stomach acid help to absorb specific nutrients, including vitamin B12, vitamin C, iron, folate, beta-carotene, and protein, as well as some forms of calcium, magnesium, and zinc. Foods becomes acidified in the stomach, and when it moves into the small intestine, the acidic pH actually triggers a cascade of processes that are essential for digestion. Maintaining the proper pH throughout the digestive tract is also important for keeping gut bacteria and other microbes in balance. That’s a tall order for stomach acid!

You can learn more about how I work with my clients on gut health issues here. I recommend apple cider vinegar all of the time! But I often prefer to do gut testing first (using the GI MAP stool test) in order to see if the person has gut imbalances that need to be addressed. For example, if the test shows us that the person has H. pylori overgrowth, then we would actually want to hold off on supplementing with apple cider vinegar or other acid boosters until after H. pylori is addressed.

Does Apple Cider Vinegar cause acid reflux?

Now, you may be thinking, does apple cider vinegar cause acid reflux? The answer is most often no. Many people with symptoms of acid reflux actually have signs of low stomach acid rather than too much. Too little acid in the stomach can cause pressure to build up when we eat (since food isn’t getting digested well) which causes the lower esophageal sphincter to open and stomach contents (with some acid still present) to reflux back into the esophagus causing “heartburn”.  This is why acid blockers and PPI medications may actually be more harmful over the long term. They might not be addressing the root cause and may exacerbate nutrient deficiencies.

Apple Cider Vinegar for Blood Sugar Balance

Blood sugar balance also gets a boost from apple cider vinegar. Consuming some apple cider vinegar at the start of your meals, like as a switchel, helps to slow down the spike in blood sugar during digestion.

When to Drink a Switchel

Switchel drinks usually pair with a meal since they can help to support digestion and blood sugar balance at the meal time. You can drink it slightly ahead of the meal, 5-10 minutes or so, or sip it throughout the meal.

You can also drink apple cider vinegar in the morning shortly after waking up to stimulate bile flow.

I personally love this simple no sugar switchel recipe over ice on any day as well as a cold, refreshing drink on a hot day. This no sugar switchel is a fantastic mocktail!