Benefits, recipes of international traditions of Cider vinegars and fermented vinegars
- Olivier Clamaron
- il y a 1 jour
- 12 min de lecture
Sharing of 19 october 2025
The Benefits of Apple Cider Vinegars, "Fire Cider," and various Therapeutic fermented Vinegars and food around the world, with receipes.
In french
« FIRE CIDER VINEGAR »
« MARSEILLE VINEGAR or "FOUR THIEVES" VINEGAR ».
Produced through double fermentation, organic apple cider vinegar contains more enzymes, vitamins, trace elements, and minerals than conventional vinegars. Some versions are aged in oak barrels for 2 years.
Double fermentation optimizes the bioavailability of plant active compounds (up to 80%) and the development of probiotics that enrich the intestinal microbiota and skin microbiome.
It is recommended to use an unfiltered, unpasteurized one.
It is already remineralizing, antiseptic, antibacterial, antimicrobial, and antifungal on its own; it stimulates digestive enzyme production (1 spoonful after meals), balances gastric pH and blood sugar. Antioxidant (polyphenols), cardiovascular stimulant, detoxifying. It improves transit when diluted in a little water. It helps whiten teeth and make hair shinier.
Taken 15 minutes before a meal, it reduces glycemic intake by 30%, according to Marion Kaplan.
It is also an excellent solvent that extracts active compounds from macerated plants, and a natural preservative, suitable for internal and external use. As with the recipes below.
In the history of Western pharmacopeia, Hippocrates already recommended medicinal vinegar with macerated plants. In France, we also have several renowned ancestral recipes, such as:
- The "bezoardic vinegar" (see section 2° below)
- The "Marseille Vinegar or Four Thieves Vinegar" (see section 3°).
- It is also present in Ayurveda (section 4°),
- In TCM (section 5°)
- And in Korea and other countries (section 6°).
During the fermentation of organic, unfiltered, unpasteurized apple cider vinegar, a "mother" forms in the containers: a cloudy veil, up to a gelatinous mass, that floats or settles at the bottom of the bottles.
It develops through the natural transformation of the cider's alcohol into acetic acid by acetic bacteria in the presence of oxygen. This gives the vinegar its sour taste, but also beneficial compounds (probiotics, enzymes…). It can be used to start a new fermentation by adding it to cider or wine, which will accelerate homemade vinegar production. The mother is a sign of quality and natural authenticity of these powerful products.
1°) "FIRE CIDER" VINEGAR:
"Fire cider" (or "fire cider" in English) is a traditional herbal preparation, often used as a winter immune tonic. It is a maceration of plants, spices, and roots in organic, unpasteurized, unfiltered apple cider vinegar, which extracts active principles while preserving antiseptic and probiotic properties.
The original recipe is attributed to contemporary American herbalist Rosemary Gladstar (founder of the "School of Herbal Studies," Forestville, California – "Sage Mountain Botanical Sanctuary," Vermont; "United Plant Savers"; "International Herb Symposium"), but it is highly customizable, and as you'll see below, it actually revives ancestral traditions.
Let it infuse for 4 to 6 weeks, then strain, and you can add honey to sweeten. Apparently, she published a book on "Fire Cider" in 2019. It is consumed diluted in water (1 tablespoon per day) or in dressings.
Here are three simple, adapted recipe examples, and the one I prepared.
Always use organic, fresh ingredients to maximize benefits.
Example 1: Basic "Classic" Recipe (inspired by Rosemary Gladstar)
Ingredients (for 1 liter):
- 500 ml organic unpasteurized apple cider vinegar
- 1 medium onion, sliced
- 4-5 garlic cloves, crushed
- 5 cm fresh ginger root, grated
- 2-3 cm fresh turmeric root, grated (or 1 tbsp powder)
- 1-2 fresh cayenne peppers or 1 tsp powder (adjust for spiciness)
- 1 organic lemon, washed and sliced (with peel)
- Optional: 2-3 sprigs fresh thyme or rosemary
Preparation:
1. Place all ingredients (except vinegar) in a sterilized glass jar.
2. Pour vinegar to completely cover (add more if needed).
3. Seal and let macerate away from light for 4-6 weeks, shaking daily.
4. Strain through a fine sieve or cloth, press to extract juice.
5. Add 2-3 tbsp raw honey if desired. Store in fridge up to 1 year.
This mixture is warming and antiviral, ideal against colds.
Example 2: Version with Wild Plants and Spices (for decongestant effect)
Ingredients (for 1.5 liters):
- 1 liter organic apple cider vinegar
- 2 red onions, chopped
- 6-7 garlic cloves
- 2 black radishes, grated (or garlic mustard/wild garlic roots if available)
- 4 tbsp fresh grated ginger
- 1 fresh red chili, sliced
- Herbs: 2 tbsp dried thyme, 1 tbsp sage or hyssop, 1 cinnamon stick
- Zest of 1 organic orange
Preparation:
1. Grate and chop fresh ingredients, place in a large jar.
2. Add dried herbs and spices.
3. Cover with vinegar, ensuring everything is submerged (1-2 cm above).
4. Infuse 4 weeks, shaking daily.
5. Strain, bottle, and add honey to balance acidity.
Perfect for stimulating digestion and circulation, with a local touch if you forage wild plants.
Example 3: "Immunity Boosted" Variant with More Herbs (for general tonic)
Ingredients (for 750 ml):
- 500 ml organic apple cider vinegar
- 1 small onion, chopped
- 3 garlic cloves
- 3 cm fresh horseradish, grated
- 3 cm grated ginger
- A few cayenne peppers (to tolerance)
- Herbs: 1 tbsp fresh or dried thyme, oregano, and rosemary; optional: echinacea or astragalus powder (1 tsp)
- 1 tbsp turmeric powder
Preparation:
1. Crush and grate roots and vegetables in a jar.
2. Add herbs and peppers.
3. Pour vinegar to submerge (adjust volume).
4. Macerate 5-6 weeks at room temperature, stirring often.
5. Strain carefully, add honey if too strong.
6. Use in small doses to season salads or soups.
This version emphasizes the antibacterial properties of herbs like thyme and oregano.
Example 4: The Preparation I Decided to Make (as per the photo here).
Ingredients for 1000 ml organic, unfiltered, unpasteurized apple cider vinegar:
- 1 garlic head cut in half: antibacterial, antiviral, antifungal, immunostimulant, antibiotic, antioxidant. Flavor is strong with prolonged maceration; some suggest straining after 2-3 weeks.
- 1 large red onion: antioxidant quercetin, anti-inflammatory, detoxifying.
- 1 yellow lemon: antioxidant (vitamin C, flavonoids), antiseptic, detoxifying, alkalizing. Vitamin C degrades over time. Macerate ~2 weeks.
- 1 raw red beet: antioxidant effect, blood circulation, cardiovascular health, detoxifying, anti-inflammatory… Strain after 2-3 weeks.
- 1/4 nutmeg: antibacterial, anti-inflammatory, mildly sedative, anti-infectious effect, antiseptic, and digestive.
- 1 black radish ~7cm long: detoxifying, digestive, antibacterial, decongestant for respiratory tract (strain after 2-3 weeks).
- 2 turmeric roots: antioxidant, anti-inflammatory, antibacterial, antifungal, digestive, and antiseptic.
- 5cm raw ginger: anti-inflammatory, digestive, immunostimulant, and antibacterial.
- 1 red bell pepper: antioxidant, anti-inflammatory. Macerate max 2 weeks as vitamin C degrades over time.
- 1 tsp cayenne pepper: circulatory stimulant, antibacterial, analgesic, digestive.
- 1 tsp clove powder: powerful antiseptic, analgesic, antioxidant, digestive.
- Sage: antibacterial, antifungal, digestive effect.
- Rosemary: antiseptic, antioxidant, circulatory stimulant, digestive.
- Moroccan mint: digestive effect, mild antiseptic, relaxing.
- 1 4cm lavender branch: antiseptic, anti-inflammatory, relaxing effect.
- Lemon balm: calming, antiviral, digestive, antioxidant effect.
If you prepare it, start with a small quantity to test your tolerance to spiciness and acidity!
2°) "ANCESTRAL VINEGARS"
- The medicinal preparation attributed to Franciscans, "bezoardic vinegar" or "acetum bezoardicum" from 16th-century apothecaries (treated in works like the Theatrum Chemicum), was used as an antiseptic, detoxifier, and fortifier against infections and contagious diseases. And as an antidote to poisons.
For 1 liter of apple cider vinegar, ~20g each of angelica root (digestive and antiseptic), gentian root (tonic and anti-infectious), sage (antibacterial), rosemary (stimulant and antiseptic), thyme (antimicrobial), rue (repellent and antiseptic). 2-3 garlic cloves (antiseptic), 10/15g cloves (antimicrobial), 10g cinnamon (antifungal).
Plus 5-10g bezoar powder: an animal intestinal concretion, rare today, from goats, llamas, or bucks, renowned since antiquity to neutralize poisons (plant, animal, or mineral), protect from epidemics, and which can be replaced by natural resins like myrrh (antiseptic and anti-inflammatory), camphor (immunostimulant, analgesic, antiseptic), or Boswellia sacra frankincense (purifying and antiseptic).
3°) "MARSEILLE VINEGAR"
- During the plague in Toulouse around 1628-1632, then in Marseille in 1720, legend tells of brigands who looted the sick and houses amid the chaos without contracting the disease, thanks to a maceration of vinegar and medicinal plants: they drank a small dose and applied it to hands and face.
The "Four Thieves Vinegar" or "acetum quatuor furum," also known as "Marseille Vinegar," helped stop the epidemic and was officially recognized in 1748 in the Codex of the Pharmacopeia, then sold in pharmacies until 1884 against contagions, wounds, headaches, and lice.
Main Components:
Apple cider vinegar and garlic: powerful antibiotic, combats toxins, pulmonary and intestinal antiseptic.
Rosemary: anti-inflammatory and digestive.
Cinnamon: antiparasitic, antiviral, antiseptic, anti-inflammatory effect.
Clove: analgesic, anti-inflammatory, antibacterial.
Wormwood: nervous stimulant, antioxidant, digestive effect.
Lavender: anti-inflammatory, healing, calms migraines and sore throats.
Mint: diuretic, stimulant, antiseptic effect.
Thyme: anti-infectious, immunostimulant, antiseptic effect.
Nutmeg: antibacterial, anti-inflammatory, mildly sedative, anti-infectious effect, antiseptic, and digestive.
Camphor: immunostimulant, analgesic, antiseptic effect.
4°) APPLE CIDER VINEGAR AND MAIN VINEGARS IN AYURVEDA:
The advantage of delving into Asian traditions is that several of these cultures have preserved knowledge from ancestral experiences, sometimes millennia-old, in terms of nutrition, health, and prevention. Notably in foundational texts written between 1500 BC and 500 AD, such as the "Charaka Samhita," "Sushruta Samhita," "Ashtanga Hridaya," and "Bhaishajya Ratnavali."
In traditional Ayurveda, the main vinegars (called "sirka") are powerful remedies, also from double fermentation and maceration for weeks or even months (the first transforms sugars into alcohol, the second converts alcohol to acetic acid). This increases the bioavailability of plant active principles (up to 80%) and natural probiotics for the microbiota.
Apple cider vinegar consumption is very common and valued, but there are other traditional Ayurvedic vinegar recipes.
They are considered "rasayanas" (rejuvenators and anti-aging stimulants) or "amla rasa" (natural fermented sour product) to balance the "doshas": in particular, they reduce excessive kapha effects (heaviness, fat..), stimulate Vata, soothe Pitta state (heat) without aggravating it, aid detox and strengthen the immune system (Panchakarma), and promote good skin and hair health.
In Sanskrit, Pitta means "bile." It controls and stimulates inner and digestive "agni" fire, and thus digestion and metabolism.
Moderate consumption if metabolism is already too acidic.
Kapha relates to: "cohesion, structure, endurance, and strength," mainly seated in the stomach and chest. Kapha controls digestive juices, forms connective tissue (interstitial fluid surrounding cells), muscles, fat, bones, tendons. It lubricates joints, produces mucous membranes..
Vata is translated as "air" or "movement," for the force of movements and internal circulation of fluids, wastes, toxins, and fecal matter ("Ama"), nutrients, etc...
The "Kanji": a fermented red rice vinegar in salted water with natural yeasts, possibly macerated with carrots and beets. Digestive, hepatic detoxifying, rheumatic, and stimulating properties in case of anemia (effects on vata/kapha doshas).
The "Chyawanprash Sirka": based on jaggery (or Guda: unrefined palm sugar), amla (or amalaki/Indian gooseberry, Phyllanthus emblica or Emblica officinalis), ghee, and honey fermented with herbs then macerated in sugarcane vinegar. Immunostimulant, tonic, anti-aging properties, and soothing for lung issues.
The "Triphala Sirka": based on triphala, fermented jaggery, then macerated in sugarcane vinegar and honey. Properties for balancing constipation, detoxifying skin and intestines, and releasing toxins (for balancing Pitta-vata states).
"Triphala" is a mixture of three fruits: amla (Emblica officinalis, Indian gooseberry), haritaki (Terminalia chebula, resembling a date), and bibhitaki (Terminalia bellirica: a larger gray/brown date plum).
This powdered fruit mix has been used in Ayurvedic medicine for over 2000 years (diluted in water, as infusions, capsules, or in vinegar) for its antioxidants (vit. C and polyphenols), tannins (astringent), laxative fibers, and detox compounds.
Versatile rejuvenating/longevity potential ("Rasayana"): digestive, liver/kidney/colon detoxifier, general toxin remover, balancing anti-inflammatory and glycemic, immunostimulant, eye/oral/skin/hair health tonic; antioxidant. Also for weight and abdominal fat loss. These properties have also been established by "modern" studies.
For example:
Exploring scientific validation of Triphala Rasayana in ayurveda as a source of rejuvenation for contemporary healthcare - June 12, 2021.
Local western equivalents would be gooseberries (vitamin C), fresh or dried plums, and fresh hazelnuts (for tannins). Anyone could use them for a "French triphala": 200g each, blended, then dried in oven at 50°C for 2 hours, then ground.
Dosage: 1 tsp per day in powder.
The "Nimbu Sirka": based on fermented lemon with mint, cumin, ginger, then macerated with sugarcane vinegar. For promoting weight loss, digestion, toxin detoxification, and soothing fever (Kapha state).
The "Draksha Sirka": based on fermented raisin juice, then macerated with sugarcane vinegar, cardamom, and cinnamon. Properties: tonic for anemia, fatigue, and cardiovascular/circulatory system (Vata).
The "Jamun Sirka": based on fermented jamun (Java black/violet plum, Syzygium cumini) and jaggery, then macerated in vinegar of your choice. For promoting glycemic balance, good digestion, and kidney health (Kapha-Pitta).
- Some common uses in Ayurveda:
| Indication | Preparation | Typical Dosage | Targeted Doshas |
| Weight loss | 1 tbsp + honey + hot water | Morning on empty stomach | Kapha ↓ |
| Bloating | With cumin + water | After meals | Agni ↑ |
| Hair health | Hair rinse (diluted) | 1-2x/week | Pitta ↓ |
- Precautions: Always dilute (1:10 with water). Contraindicated pure in case of "high Vata" (too dry). Combine with herbs like triphala for more effect.
| Best Season | Summer (disperses heat) | Winter/Spring (reduces Kapha) |
5°) VINEGARS AND APPLE CIDER VINEGAR IN T.C.M. Traditional Chinese Medicine
Apple cider vinegar is also used in TCM, adapted to the Chinese context.
It is not a "classic" ingredient in traditional Chinese pharmacopeia (which favors glutinous rice or grain vinegars, also fermented, like classic white and red rice vinegars, the black "Chinkiang" or "Zhenjiang Xiangcu" from Jiangsu, made from rice, yeasts, and wheat bran, with double fermentation longer than in the West: alcoholization by yeasts and acetification by acetic bacteria with salt in clay jars, yielding a darker, thicker, more aromatic result. To warm metabolism, disperse blood, promote better blood circulation, reduce or avoid blood stasis and joint swelling, also for better cardiovascular health, improved digestion, antiseptic and antibacterial effects).
In ancestral Chinese traditions millennia-old, there are "Four Great Vinegars," renowned for their unique slow fermentation (3 months to 10 years), from rice or grains. Including Chinkiang.
But also Shanxi, the oldest and most acidic (over 3000 years): black, thick, sour, and caramelized, from fermented sorghum and barley for over 9 years in barrels. To tonify QI, kidney and spleen meridians, anti-fatigue.
"Yongshou" (Shaanxi), from glutinous rice and fresh roses fermented, milder and floral, pink-red in color; to soothe, calm the liver, harmonize blood, and act on heart and liver meridians.
And "Baoning," with a secret mix of "50 herbs" and their over 200 active compounds (including ginger, cinnamon, chili, licorice, goji, chrysanthemum, etc...), from Langzhong (Sichuan), cradle city of TCM: the most medicinal, fermented 3-10 years in earthenware jars from cooked glutinous sorghum, prescribed as a tonic remedy for stomach, lung, and liver meridians and over 50 conditions, as well as a condiment. Created under the Han dynasty 22 centuries ago by Taoist monks.
However, with Western influences (notably in the 20th century), apple cider vinegar has also been integrated into modern TCM for its sour and astringent properties.
It is seen as a derivative of "Sour Qi," which helps:
- Digestion: Stimulates stomach and reduces stagnations (e.g., bloating, acidity).
- Detoxification: Purifies Blood and Liver, helps eliminate toxins.
- Yin-Yang Balance: Tonifies Yin (hydration) and disperses Heat.
- Some common uses in TCM:
| Indication | Preparation | Typical Dosage | TCM Principles |
| Weak digestion | 1 tbsp in warm water + honey | Morning, 1x/day | Tonifies Spleen-Stomach |
| Weight loss | With fresh ginger | 1-2x/day | Drainage |
| Skin issues (acne) | Diluted compresses | Locally | Purifies Blood |
Or to boost QI: 1 tbsp black rice vinegar (e.g., "shou xing jiu") in hot water + honey in the morning.
- Precautions: Moderate use if in Yin deficiency or sensitive stomach.
Sources: Classic texts like the Huangdi Neijing.
6°) Other Traditions Around the World:
*Korea also has a very ancient tradition, at least 5000 years old, for fermented vinegars, within its fermented food culture like kimchi (fermented nappa cabbage (baechu), radish, and spices), gochujang (fermented chili paste). Fruity vinegars are highly renowned and used for health and prevention (digestion, stress reduction, weight loss...).
They are prepared during "gimjang": the collective kimchi preparation season.
"Persimmon vinegar" ("gam" in Korean), from fermented persimmons, often non-astringent "fuyu" type, is one of the most traditional.
These products are renowned for low calories, probiotics rich in lactic bacteria (lactobacillus, leuconostoc), thanks to accelerated fermentation by gochujang, promoting intestinal microbiota and immune system health.
Koreans consume an average of 20 kg per year. Cabbages also contain vitamins A, C, and K. Persimmons provide fiber, antioxidants, beta-carotenes (good for skin and digestion); iron and B vitamins from gochujang.*
Note that life expectancy is higher in South Korea than in France and continues to increase. Obesity is among the lowest in the OECD (3-5% of population vs. 17-23% in France). As are cardiovascular issues (4th lowest prevalence in OECD).
*In Japan, vinegars called "Su" are at the heart of cuisine and natural medicine since the 4th century, notably fermented with fruits "kajitsu-su," often mixed with honey, for better digestion, blood circulation, and daily energy boost.
There are also black vinegars "kurozu" from fermented rice in earthen pots for 1-3 years, or fruity or apple-based variants (Ringoyama region).*
In Southeast Asia (Indonesia, Thailand), there are also cane vinegars or from fermented coconut sap, like "Sukang Tuba" from the Philippines.
In ancient Mesopotamia, there were apparently already date-based fermented vinegars for cooking and preservation.
Thank you. As always, experiment and test what works best for you, according to your personalized needs.
#health #naturalhealth #immunesystem #pharmacopeia #prevention #naturopathy #natural #herbal #healthy #healing #selfcare
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