April 12 (Punjab Khabarnama) : It is probably right to say that an apple a day keeps the doctor away. After all, apples are the most versatile fruits gifted to us by nature. But, among its many benefits, did you know that they can also help provide much-needed relief against common gastrointestinal issues such as diarrhoea and constipation, as well as promote the growth of good gut bacteria? But, there’s a catch — it all depends on how you consume it.
In a reel posted on Instagram, nutritionist and content creator Deepsikha Jain talks about different ways of eating apples to help ease the symptoms of these issues. “1 Apple a day keeps the doctor away. Apple has vast benefits depending on how you use it. Share it with an apple lover or who faces these issues on a regular basis (sic)!” she captioned the post.
Jain says that if you have constipation, then you should eat apples without peeling the skin. For diarrhoea, she suggests eating an apple without the skin. Furthermore, to improve gut health in general, she recommends cooking the apples before consuming them.
In conversation with indianexpress.com consultant dietician and diabetes educator Kanikka Malhotra discusses why Jain’s advice can work.
Role of the skin of apples in alleviating constipation
The skin of an apple is a rich source of insoluble fibre, Malhotra agrees. This type of fibre acts like a bulking agent in the intestine. It absorbs water, increasing stool size and softness. This added bulk stimulates the intestinal walls to contract and push waste through the digestive system more efficiently, alleviating constipation.
For individuals experiencing diarrhoea, why is it recommended to consume apples without the skin?
The flesh of the apple is packed with soluble fibre, particularly pectin. Unlike its insoluble counterpart, soluble fibre dissolves in water, forming a gel-like substance.
“This gel traps fluids in the stool, adding consistency and slowing down its passage through the intestines,” Malhotra says. This slower movement allows for better reabsorption of fluids by the body, reducing diarrhoea symptoms. So, for individuals experiencing diarrhoea, consuming peeled apples (mostly soluble fibre) is recommended, she says.
How does the release of pectin from cooking support the growth of beneficial gut bacteria?
Cooking apples, Malhotra says, especially through stewing, softens the cell walls, facilitating the release of pectin. This readily available pectin acts as a prebiotic.
“Prebiotics are essentially food for the good bacteria residing in your gut. As these beneficial bacteria feast on pectin, they proliferate, promoting a healthy gut microbiome. A thriving gut microbiome plays a crucial role in digestion, immune function, and overall well-being,” she reveals.
Additional nutritional benefits or considerations with consuming apples in different forms
Apples offer a multitude of health benefits beyond their impact on gut health. Malhotra highlights them as follows:
- Rich in vitamins and minerals: Apples are a good source of vitamin C, essential for immune function and collagen synthesis. Additionally, they contain potassium, a key mineral for regulating blood pressure.
- Antioxidant power: Apples boast various antioxidants that combat free radical damage in the body, potentially reducing the risk of chronic diseases.
- Blood sugar management: The fibre content in apples helps regulate blood sugar levels by slowing down carbohydrate absorption.
Whether you choose them with or without the skin, raw or cooked, apples are a fantastic addition to a healthy diet. Malhotra mentions, “They can alleviate constipation, soothe diarrhea, support a healthy gut microbiome, and offer a range of other nutritional benefits. Remember, a balanced approach is key. Enjoy apples in different forms throughout the week to reap the maximum benefits they have to offer!”
