Apple cider vinegar is a naturally fermented product made from apples and time. The natural sugars within the fruit are all you need to drive the fermentation process, meaning no added sugar is required when using fresh, ripe apples.
At its core, apple cider vinegar is created through two stages of fermentation. First, natural yeasts convert the sugars in apples into alcohol. Then beneficial bacteria convert that alcohol into acetic acid, forming vinegar.
For health use, always aim for vinegar that is organic, raw, and contains “the mother.” The mother is a naturally occurring culture of enzymes and beneficial bacteria formed during fermentation. It is completely plant based and a sign of a living vinegar.
Ingredients
5 to 6 organic apples (or apple scraps such as peels and cores)
Filtered water
A clean glass jar
A breathable cloth or paper towel
A rubber band
Optional but helpful:
A small amount of raw, unfiltered apple cider vinegar with the mother to act as a starter
Step by Step Instructions
1. Prepare the apples
Wash your apples well. Chop them into small pieces. You can also use peels and cores, which makes this a great zero waste method.
2. Fill the jar
Place the apples into a clean glass jar until about three quarters full.
3. Add water
Pour filtered water over the apples until they are fully submerged. If using a starter, add 1 to 2 tablespoons of raw apple cider vinegar at this stage.
4. Keep apples submerged
Ensure all apple pieces stay below the water line. You can use a small weight or press them down daily to prevent mould forming.
5. Cover and store
Cover the jar with a breathable cloth and secure with a rubber band. Store in a warm, dark place.
6. First fermentation (natural alcohol stage)
Over 2 to 4 weeks, natural yeasts will begin converting the fruit sugars into alcohol. Stir every few days and check for any signs of mould. A light foam or bubbles is normal.
7. Strain the liquid
Once the mixture smells slightly alcoholic and fruity, strain out the apple solids and return the liquid to the jar.
8. Second fermentation (vinegar stage)
Cover again and leave for another 3 to 5 weeks. During this time, the alcohol is converted into acetic acid. You may notice a cloudy layer forming on top, this is the mother developing.
9. Taste and store
Once it develops a sharp, tangy taste, your apple cider vinegar is ready. Transfer to a sealed glass bottle and store at room temperature.
Health Uses of Apple Cider Vinegar
Apple cider vinegar has a long history of use in natural health practices. While it is not a cure, it can support several functions within the body when used appropriately.
Digestive support
ACV may help stimulate stomach acid and digestive enzymes, supporting more efficient digestion.
Blood sugar balance
It may help reduce spikes in blood sugar when taken before meals, supporting metabolic balance.
Antimicrobial support
The acetic acid content provides natural antimicrobial properties that can support internal and external balance.
Appetite regulation
Some people find it helps promote satiety, which can support weight management.
Skin and scalp support
When diluted, it can be used as a rinse to help restore natural pH and reduce buildup.
Simple Daily Use
Mix 1 tablespoon of apple cider vinegar in a glass of water.
Take before meals once or twice daily.
Always dilute before consuming to protect teeth and the digestive lining.
Making your own apple cider vinegar without added sugar is a slower, more natural process, but it produces a clean, living product that reflects the true simplicity of fermentation.
Written by Maryjayne Aria , author of the book Immune Health, Terrain & GcMAF.
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