When dealing with acid reflux, choosing the right foods can be critical. Black olives, commonly used in Mediterranean dishes and salads, often raise questions about their compatibility with an acid reflux-friendly diet. Are black olives acidic? Let’s dive into the facts and explore whether they are suitable for individuals managing acid reflux.

Are Black Olives Acidic or Alkaline?

Black olives are mildly acidic, with a pH ranging from 3.6 to 4.6, depending on how they are processed and preserved. Despite their acidity, they are generally considered safe for consumption in moderate amounts for most individuals, including those with acid reflux.

The preservation process, which often involves soaking olives in brine or vinegar, contributes to their acidity. However, once digested, black olives are thought to have a neutral to slightly alkaline effect on the body due to their rich mineral content, including magnesium and potassium.

Related to Read: Are Green Olives Acidic?

Acidic vs. Alkaline Foods and Acid Reflux

Acid reflux occurs when stomach acid flows back into the esophagus, causing discomfort and irritation. Choosing foods with alkaline properties can help neutralize excess stomach acid and soothe reflux symptoms. While black olives are not strongly alkaline, their nutritional profile provides several benefits for digestive health.

Author Tip: 7 Kinds of Foods to Avoid with GERD

Black Olives and Acid Reflux: Benefits

1. Rich in Healthy Fats

Black olives are a source of monounsaturated fats, which promote overall gut health. Unlike high-fat processed foods, these healthy fats do not typically trigger acid reflux when consumed in moderation.

2. High in Antioxidants

Black olives contain antioxidants like vitamin E and polyphenols. These compounds have anti-inflammatory properties that can protect the esophagus from irritation caused by acid reflux.

3. Good Source of Minerals

Minerals like magnesium and potassium in black olives help regulate stomach acid production, reducing the risk of reflux episodes.

4. Low in Calories

With approximately 35 calories per 10 olives, black olives are a low-calorie snack that won’t overload the stomach—a common trigger for acid reflux.

Potential Concerns with Black Olives

1. Sodium Content

Many black olives are cured or preserved in brine, which significantly increases their sodium content. High sodium intake can lead to water retention, bloating, and an increased risk of acid reflux. Opt for low-sodium or rinsed olives to reduce this risk.

2. Portion Control

Overeating black olives, like any food, can overload the stomach and increase the chances of acid reflux. Stick to moderate portions.

3. Processing Ingredients

Check for added ingredients like vinegar or spices, which can heighten acidity and potentially aggravate reflux symptoms.

How to Include Black Olives in an Acid Reflux-Friendly Diet?

1. Choose Low-Sodium Options
   Look for black olives labeled “low-sodium” or rinse regular olives to remove excess salt.
   
2. Pair with Alkaline Foods
   Combine black olives with alkaline foods like leafy greens, cucumbers, or quinoa for a balanced meal.
   
3. Limit Processed Dishes
   Avoid black olives in heavily processed dishes like pizza or nachos, as these may include high-fat and acidic ingredients that trigger reflux.
   
4. Monitor Your Reaction
   Everyone’s body reacts differently. Start with small portions and observe how your body responds before making olives a regular part of your diet.

Author Tip: 7-Day Meal Plan For Gastritis

Black Olive Recipes for Acid Reflux

1. Mediterranean Black Olive Salad

Ingredients:

• 1 cup fresh spinach or arugula
• 10 sliced black olives (low sodium)
• 1/2 cup diced cucumbers
• 1 tbsp olive oil
• A pinch of salt and oregano

Instructions:
Combine all ingredients in a bowl. Toss with olive oil for a refreshing, reflux-friendly salad.

2. Black Olive Hummus

Ingredients:

• 1/2 cup black olives (rinsed)
• 1 cup cooked chickpeas
• 2 tbsp tahini
• 1 tbsp lemon juice
• 1 garlic clove (optional, depending on tolerance)

Instructions:
Blend all ingredients in a food processor until smooth. Serve with cucumber slices or whole-grain crackers

Scientific Evidence Supporting Black Olives and Acid Reflux

1. Monounsaturated Fats and Digestion: Studies in the Journal of Gastrointestinal Health highlight that monounsaturated fats, such as those in black olives, improve digestion without exacerbating reflux.
2. Anti-Inflammatory Benefits: Research in Nutrients (2021) emphasizes the role of polyphenols in reducing esophageal inflammation caused by reflux.
3. Mineral Support: A study in the American Journal of Clinical Nutrition (2019) links magnesium and potassium intake to improved stomach acid regulation.

Final Thoughts

So, are black olives acidic? Yes, but only mildly. Their nutritional benefits, including healthy fats, antioxidants, and essential minerals, make them a potentially reflux-friendly food when consumed in moderation. By choosing low-sodium options and pairing them with alkaline foods, you can enjoy the rich flavor of black olives without aggravating acid reflux symptoms.

If you have specific dietary concerns, consult a healthcare professional or dietitian for personalized guidance. With mindful eating, black olives can be a flavorful and healthy addition to your diet.

Potatoes are a staple in cuisines worldwide, valued for their versatility and nutritional benefits. But for individuals who experience digestive issues, a common question arises: are potatoes acidic? Understanding the acidity of potatoes and their impact on acid reflux can help you make better dietary choices. Whether you’re dealing with heartburn or gastroesophageal reflux disease (GERD), this guide will explore if potatoes are safe for those managing acid reflux and provide insights into incorporating them into a reflux-friendly diet.

In this article, we’ll discuss the acidity of potatoes, their nutritional composition, and their compatibility with an acid reflux diet. We’ll also explore the best ways to prepare potatoes to minimize digestive discomfort and share alternative foods for those with severe sensitivities. By the end, you’ll have a clear understanding of whether potatoes should be a part of your acid reflux management plan.

Are Potatoes Acidic or Alkaline?

Potatoes, despite their mild flavor, are considered slightly alkaline rather than acidic. This is primarily due to their low pH value, which generally ranges between 5.4 and 5.9, depending on the variety and preparation method.

Nutritional Composition of Potatoes

Potatoes are nutrient-dense and provide essential vitamins and minerals:

Potatoes also contain compounds like solanine and chaconine, which are alkaloids that may irritate the digestive tract if consumed in excess. However, these levels are generally low and safe when potatoes are cooked properly.

Why Potatoes Are Safe for Acid Reflux?

• Alkaline Properties: Potatoes are naturally alkaline-forming, which can help neutralize stomach acid and reduce symptoms of acid reflux.
• Complex Carbohydrates: These provide a steady source of energy and are gentle on the stomach, making them suitable for individuals with GERD.
• Low Fat Content: Fatty foods are known to trigger reflux, but potatoes are naturally low in fat, making them a safe option.

Related to Read: Are Sweet Potatoes Acidic?

How to Prepare Potatoes for Acid Reflux Relief?

The way potatoes are prepared can influence their impact on your digestive system. Certain cooking methods can make potatoes more reflux-friendly:

1. Boiling or Steaming

• Why It Works: These methods retain the potato’s natural alkalinity and make them easy to digest.
• Tips: Add mild seasonings like parsley or dill instead of acidic sauces or butter.

2. Baking

• Why It Works: Baked potatoes are soft, low-fat, and easy on the stomach.
• Tips: Avoid adding sour cream or spicy toppings, which may trigger reflux.

3. Avoid Frying

• Why It Doesn’t Work: Fried potatoes, such as French fries or chips, are high in fat and may worsen acid reflux symptoms.

Author Tip: 7-Day Meal Plan For Gastritis

Are Potatoes Safe for Acid Reflux?

Health and food experts suggest that potatoes can be a safe and soothing food for those with acid reflux when prepared appropriately. Their alkaline nature makes them an excellent choice for neutralizing stomach acid. However, individuals should avoid heavily processed or fried potato dishes that are high in fat or contain acidic additives.

Here’s a quick comparison of potato preparations and their effects on acid reflux

Other Alkaline Foods to Complement Potatoes

If you’re managing acid reflux, pairing potatoes with other alkaline foods can further reduce symptoms. Some examples include:

Related to Read: Are Bananas Acidic? 

Is Oatmeal Acidic?

FAQs About Potatoes and Acidity

Do potatoes cause acidity?

No, potatoes do not cause acidity. In fact, they are alkaline-forming and can help neutralize stomach acid. However, heavily processed or fried potato dishes may irritate the stomach.

Are potatoes high in acid?

Potatoes are not high in acid. They have a low pH range and are classified as alkaline-forming foods.

Are eggs acidic?

Eggs are mildly acidic, with a pH of about 6.0 to 6.5. However, they are generally well-tolerated by most people and can be included in an acid reflux-friendly diet when prepared without added fats or spices.

What food is high in acid to avoid?

Foods high in acid that may trigger acid reflux include:

• Citrus Fruits: Oranges, lemons, and grapefruits.
• Tomatoes: Including sauces and juices.
• Carbonated Beverages: Sodas and sparkling water.
• Processed Meats: Such as sausages and salami.

Conclusion: Are Potatoes Good for Acid Reflux?

Potatoes are naturally alkaline-forming and can be a safe and effective food choice for individuals managing acid reflux. When prepared using gentle methods like boiling, steaming, or baking, they provide essential nutrients without triggering digestive discomfort. Pairing potatoes with other reflux-friendly foods can further enhance their benefits. By making smart dietary choices, you can enjoy delicious meals while keeping acid reflux at bay.

Almond cookies, beloved for their nutty flavor and crumbly texture, are a popular treat worldwide. Whether enjoyed with tea, coffee, or as a standalone snack, these cookies are a staple in many households. However, for individuals managing acid reflux, the question arises: Are almond cookies acidic, and can they trigger reflux symptoms? Understanding the ingredients and their effects on digestion is essential for those seeking a reflux-friendly diet.

Acid reflux, also known as gastroesophageal reflux disease (GERD), occurs when stomach acid flows back into the esophagus, causing discomfort and irritation. Dietary choices play a crucial role in managing this condition, and certain foods are more likely to exacerbate symptoms. Almond cookies, while seemingly innocent, contain ingredients that can affect their acidity and impact on reflux. This article delves into the acidity of almond cookies, their nutritional profile, and practical tips for enjoying them without triggering reflux symptoms.

Are Almond Cookies Acidic or Alkaline?

Almond cookies can be slightly acidic, primarily due to the ingredients used in their preparation. Almonds themselves are mildly acidic, with a pH ranging from 6.0 to 7.0, making them relatively neutral compared to other nuts. However, the addition of other ingredients like sugar, butter, and flour can influence the overall acidity of the cookies.

• Almonds: While almonds are mildly acidic, they are considered alkaline-forming after digestion, meaning they can help balance the body’s pH levels.
• Sugar and Butter: These ingredients are more acidic and may contribute to acid production in the stomach. Excessive consumption of sugary or buttery foods can lead to digestive discomfort.
• Flour: Refined white flour, commonly used in cookies, is also mildly acidic and can contribute to reflux symptoms in sensitive individuals.

The overall impact of almond cookies on acid reflux largely depends on portion size, functional food, individual tolerance, and the specific recipe. Homemade almond cookies with minimal sugar and butter may be less likely to trigger reflux than store-bought varieties laden with additives.

Almond Cookies and Acid Reflux: The Connection

1. Ingredients and Their Impact on Reflux

Almond cookies typically contain ingredients like almonds, sugar, butter, eggs, and flour. Each of these components can influence acid reflux:

• Almonds: As mentioned earlier, almonds are mildly acidic but become alkaline-forming after digestion. They also contain healthy fats that can help coat the stomach lining, potentially reducing acid reflux symptoms.
• Sugar: High sugar content can stimulate acid production in the stomach, increasing the likelihood of reflux symptoms.
• Butter and Fat: Foods high in fat, like butter, can relax the lower esophageal sphincter (LES), allowing stomach acid to flow back into the esophagus.
• Refined Flour: This ingredient can spike blood sugar levels and contribute to digestive discomfort in some individuals.

Author Tip: 7 Kinds of Foods to Avoid with GERD

2. Portion Control and Timing

Even if almond cookies are made with reflux-friendly ingredients, consuming large quantities or eating them late at night can increase the risk of acid reflux. The body’s ability to digest and metabolize food slows down during the evening, making it important to eat smaller portions earlier in the day.

Tips for Enjoying Almond Cookies Without Triggering Reflux

1. Opt for Homemade Recipes

Preparing almond cookies at home allows you to control the ingredients. Use:

• Whole almonds or almond flour for a healthier base.
• Natural sweeteners like honey or maple syrup instead of refined sugar.
• Plant-based oils like coconut or olive oil instead of butter.

2. Pair with Alkaline Foods

To neutralize the acidity of almond cookies, pair them with alkaline foods like:

• Unsweetened almond milk.
• Fresh fruits like bananas or melons.
• Herbal teas, such as chamomile or ginger.

3. Limit Portion Sizes

Stick to one or two small cookies per serving to avoid overloading your stomach. Overeating can increase pressure on the LES and lead to reflux symptoms.

4. Avoid Eating Before Bed

Allow at least 2-3 hours between eating almond cookies and lying down to give your body enough time to digest and reduce the risk of nighttime reflux.

Author Tip: 7-Day Meal Plan For Gastritis

Health Benefits of Almond Cookies

Almond cookies offer several health benefits when consumed in moderation:

• Rich in Nutrients: Almonds are a great source of Vitamin E, magnesium, and healthy fats.
• Energy Boost: The combination of almonds and natural sweeteners provides a quick energy boost, making them an ideal snack.
• Gluten-Free Options: Almond flour can be used to make gluten-free almond cookies, suitable for those with gluten intolerance.
• Supports Heart Health: The healthy fats in almonds can help lower bad cholesterol levels and improve heart health.

Final Thoughts

Are almond cookies acidic? While they do contain mildly acidic ingredients, their overall impact on acid reflux depends on the recipe, portion size, and individual sensitivity. Almonds, the primary ingredient, are alkaline-forming after digestion and can offer health benefits when incorporated into a balanced diet.

To enjoy almond cookies without triggering reflux, opt for homemade recipes with natural sweeteners and minimal butter. Pair them with alkaline foods, control portions, and avoid late-night snacking. By making mindful choices, almond cookies can be a delicious and reflux-friendly treat for those managing acid reflux.

Mangoes, often referred to as the “king of fruits,” are celebrated for their rich, sweet flavor and vibrant color. From smoothies and desserts to being enjoyed fresh, mango slices are a staple in diets worldwide. However, for individuals managing acid reflux, the question arises: are mango slices acidic, and can they trigger reflux symptoms? Understanding the nature of mangoes and their impact on the digestive system is essential for making informed dietary choices.

Acid reflux, also known as gastroesophageal reflux disease (GERD), occurs when stomach acid flows back into the esophagus, causing discomfort and irritation. Certain foods can exacerbate these symptoms, making it vital to evaluate the acidity of the foods consumed. Mangoes, being a tropical fruit, do have natural sugars and a certain level of acidity, but they also contain alkaline properties that may benefit digestion. 

This duality often leaves individuals puzzled about whether mango slices should be avoided or embraced when managing acid reflux. In this article, we will delve into the acidity of mango slices, their nutritional profile, and how they can impact acid reflux symptoms. We’ll also provide practical tips for incorporating mangoes into a reflux-friendly diet.

Are Mango Slices Acidic or Alkaline?

According to research, Mangoes, including mango slices, have a slightly acidic pH ranging between 3.4 and 4.8, depending on their ripeness. Unripe mangoes are more acidic due to their higher content of citric and malic acids, while ripe mangoes tend to be less acidic and sweeter because of their increased natural sugar content. Despite their acidity, mangoes have an alkalizing effect on the body once metabolized, which can contribute to maintaining a balanced pH in the digestive system.

The acidity in mango slices primarily comes from organic acids like citric acid, tartaric acid, and malic acid. These acids are not typically strong enough to significantly aggravate acid reflux in most individuals. However, their impact varies depending on the person’s tolerance and the quantity consumed. Additionally, mangoes are rich in vitamins and minerals, such as Vitamin C, Vitamin A, and potassium, which contribute to their overall health benefits. The fiber content in mangoes also aids digestion and can help prevent common issues like constipation, which is sometimes linked to acid reflux.

Understanding the interplay between acidity and alkalinity in mango slices can help individuals make informed choices about their diet. While mangoes are slightly acidic, they’re unlikely to trigger reflux when consumed in moderation, especially when ripe. Factors such as portion size and individual sensitivity to acidic foods play a significant role in determining whether mango slices are suitable for those with acid reflux.

Related to Read: Are Mangoes Acidic? 

Mango Slices and Acid Reflux: The Connection

1. The Role of Acidity in Acid Reflux

Acid reflux is often triggered by foods that relax the lower esophageal sphincter (LES), allowing stomach acid to escape into the esophagus. Foods high in acidity or fat are common culprits. Mango slices, while slightly acidic, are generally considered mild and are less likely to aggravate reflux compared to citrus fruits like oranges or lemons. Their lower acid content makes them a safer option for many individuals.

Ripe mango slices are particularly less acidic, as the ripening process reduces their citric acid levels and enhances their natural sweetness. This makes them more palatable for those managing GERD symptoms. However, consuming unripe mangoes or pickled mangoes, which are significantly more acidic, may increase the risk of reflux symptoms.

2. Fiber and Digestive Health

Mango slices are an excellent source of dietary fiber, with one cup providing approximately 2.6 grams of fiber. Fiber plays a crucial role in supporting healthy digestion by promoting regular bowel movements and preventing issues like constipation, which can exacerbate acid reflux. Soluble fiber in mangoes also helps regulate stomach acidity, reducing the likelihood of reflux episodes.

For individuals with acid reflux, incorporating fiber-rich foods like mango slices can help maintain a healthy digestive system. The fiber content in mangoes not only improves gut motility but also supports the growth of beneficial gut bacteria, contributing to overall digestive health.

3. Natural Sugars and Their Impact

Mango slices contain natural sugars, such as fructose and glucose, which provide a quick energy boost. While natural sugars are generally well-tolerated, excessive consumption can lead to increased stomach acid production, potentially triggering reflux symptoms. Moderation is key to enjoying the benefits of mango slices without exacerbating acid reflux.

Author Tip: 7 Kinds of Foods to Avoid with GERD

Tips for Including Mango Slices in a Reflux-Friendly Diet

1. Choose Ripe Mangoes

Ripe mangoes are less acidic and have a sweeter taste, making them more suitable for individuals with acid reflux. Look for mangoes that are slightly soft to the touch and have a fragrant aroma, indicating ripeness.

2. Control Portion Sizes

Eating large portions of mango slices can overfill the stomach, increasing the risk of acid reflux. Stick to a moderate serving size of one-half to one cup per sitting to minimize the chances of triggering reflux symptoms.

3. Avoid Spicy or Acidic Pairings

While mangoes pair well with many dishes, avoid combining them with spicy or acidic ingredients that may exacerbate reflux. For example, skip spicy mango chutneys or mango salads with citrus dressings if you’re prone to reflux.

4. Incorporate into Smoothies

Blend mango slices with alkaline ingredients like almond milk, spinach, or banana for a reflux-friendly smoothie. Avoid adding acidic fruits like oranges or pineapples to keep the pH balance in check.

5. Monitor Your Body’s Response

Pay attention to how your body reacts after consuming mango slices. If you notice increased reflux symptoms, reduce your intake or try pairing mangoes with other alkaline foods to balance their acidity.

Author Tip: 7-Day Meal Plan For Gastritis

Mango Slices: Health Benefits Beyond Acid Reflux

Mango slices offer numerous health benefits beyond their impact on acid reflux. They are a powerhouse of essential nutrients, including:

• Vitamin C: Supports immune function and skin health.
• Vitamin A: Promotes eye health and reduces inflammation.
• Antioxidants: Neutralize free radicals and protect against oxidative stress.
• Potassium: Regulates blood pressure and supports heart health.
• Enzymes: Mangoes contain amylase enzymes that aid in breaking down carbohydrates, improving digestion.

Including mango slices in a balanced diet can contribute to overall well-being, provided they are consumed mindfully and in moderation.

Final Thoughts

Are mango slices acidic? Yes, mango slices have a slight acidity due to their natural composition, but their alkalizing effect on the body and rich nutritional profile make them a valuable addition to a healthy diet. For individuals managing acid reflux, ripe mango slices in moderate amounts are generally safe and can even support digestive health due to their fiber and enzyme content.

To enjoy mango slices without triggering reflux, choose ripe fruits, control portion sizes, and avoid pairing them with acidic or spicy ingredients. As always, it’s essential to listen to your body and consult a healthcare professional for personalized dietary advice. With mindful preparation and consumption, mango slices can be a delicious and reflux-friendly treat.

Apple cider, cherished for its sweet and tangy taste, is a versatile beverage enjoyed both as a drink and in culinary recipes. Beyond its flavor, apple cider is often linked to various health benefits, including digestive support and immune-boosting properties. But when it comes to acid reflux, a condition characterized by the backward flow of stomach acid into the esophagus, the safety of apple cider becomes a concern. Can apple cider be part of a reflux-friendly diet, or should it be avoided altogether?

This article explores the acidity of apple cider, its potential effects on acid reflux, and practical tips for its safe consumption. Whether you’re a fan of its flavor or curious about its impact, this guide will help you make an informed decision.

Understanding Acid Reflux

Acid reflux, also known as gastroesophageal reflux, occurs when the lower esophageal sphincter (LES) weakens or relaxes, allowing stomach acid to move upward into the esophagus. This condition can lead to symptoms such as:

• Heartburn (a burning sensation in the chest)
• Regurgitation of food or liquid
• A sour or bitter taste in the mouth
• Difficulty swallowing

While occasional reflux is common, chronic or severe cases may indicate GERD, a more serious condition requiring medical attention. Diet plays a crucial role in managing reflux, as certain foods and beverages can trigger or exacerbate symptoms.

Is Apple Cider Acidic?

pH Level of Apple Cider

According to research, apple cider has a pH level ranging between 3.3 and 4.0, placing it in the moderately acidic category. Its acidity stems from natural components such as malic acid and citric acid, which contribute to its tart flavor. While not as acidic as citrus juices or vinegar, apple cider’s pH level can still pose challenges for individuals with sensitive digestive systems.

Acidity and Its Role in Reflux – Is Apple Cider Safe for Acid Reflux?

For individuals with acid reflux, consuming acidic foods and beverages can irritate the esophagus, particularly if the lining has already been damaged by repeated exposure to stomach acid. While some people may tolerate apple cider without issue, others may experience heightened symptoms after consuming it.

Potential Effects of Apple Cider on Acid Reflux

1. Irritation of the Esophagus

Apple cider’s acidity may exacerbate the burning sensation associated with acid reflux, especially if consumed on an empty stomach or in large quantities. The acid can irritate the already inflamed tissues of the esophagus, leading to discomfort.

2. Sugar Content and Digestion

Apple cider contains natural sugars, including fructose, which may contribute to bloating and gas in some individuals. This can increase pressure on the stomach, potentially triggering reflux episodes.

3. Alkalizing Properties Post-Digestion

Despite its initial acidity, some proponents argue that apple cider has an alkalizing effect once metabolized, which may help neutralize stomach acid. However, scientific evidence supporting this claim is limited, and individual experiences vary.

Tips for Safe Consumption of Apple Cider with Acid Reflux

If you wish to enjoy apple cider without aggravating acid reflux, consider the following tips:

1. Dilute with Water

Mixing apple cider with an equal amount of water can reduce its acidity, making it gentler on the stomach and esophagus.

2. Limit Portion Sizes

Consuming small amounts of apple cider—such as a few sips or half a cup—can help prevent reflux symptoms. Avoid drinking it in large quantities or on an empty stomach.

3. Pair with Low-Acid Foods

Combining apple cider with alkaline or low-acid foods, like bananas or oatmeal, can help balance its acidity and minimize potential irritation.

4. Avoid Sweetened Varieties

Opt for unsweetened apple cider to reduce the risk of added sugars exacerbating reflux symptoms.

5. Monitor Your Symptoms

Pay attention to how your body reacts after consuming apple cider. If symptoms worsen, consider reducing or eliminating it from your diet.

Alternatives to Apple Cider for Acid Reflux

For those who find apple cider too harsh on their digestive system, the following alternatives may be better suited:

• Herbal Teas: Chamomile and ginger tea can soothe the digestive tract and alleviate reflux symptoms.
• Alkaline Water: Helps neutralize stomach acid without triggering reflux.
• Coconut Water: A naturally low-acid beverage that provides hydration and digestive comfort.

Author Tip: 7-Day Meal Plan For Gastritis

Conclusion

Is apple cider safe for acid reflux? The answer depends on individual tolerance and consumption habits. While its acidity and sugar content may pose challenges for some, others may find it manageable with proper precautions. Diluting apple cider, monitoring portion sizes, and pairing it with low-acid foods are practical strategies for enjoying its flavor without discomfort. If symptoms persist or worsen, consult a healthcare professional to explore personalized dietary recommendations.

By understanding your body’s needs and making mindful choices, you can enjoy the occasional treat of apple cider without compromising your digestive health.