Why is the fiber in apples so good for you?

A walk in a grocery store these days will quickly show you packages of foods announcing they “have fiber!”  Research has shown that fiber is beneficial to your gut health, helps you avoid constipation and colon cancer, and keeps you fuller, so you limit snacking and eat smaller portions at meals.

But there is a far simpler, cheaper, and tastier way to boost your fiber than spending money on some of those often expensive, highly processed food items that rely on funky food science to boost their fiber content.

What is it?  Eat an apple!

Why the fiber in apples is good for you

In addition to tasting good, apples contain both insoluble and soluble fiber.

Insoluble fiber is what I call “the broom fiber.”  It helps move food through your intestines.

Soluble fiber is what I call “the sponge fiber.”  It helps reduce the amount of fat and cholesterol absorbed from the foods you eat and allows your body to flush it away when you have a bowel movement. It also absorbs water and can make it easier for some people to have a bowel movement.

Fiber also helps slow how fast your blood glucose rises after eating carbohydrates.  This is helpful not only if you have diabetes or pre-diabetes, but it also can help you feel fuller longer if you’re trying to lose weight or avoid weight gain.

Apples and your gut health

For most of us, the fiber in apples also helps keep your gut microbiome healthy and happy. To learn more about why your gut microbiome is so important, read “Gut health: 9 Ways your gut microbiome affects your overall health” by clicking here.

This is especially true if you have a condition such as celiac disease or non-celiac gluten sensitivity and need to find alternative sources of high quality carbohydrates for both energy and fiber.

There are some people, however, who have gastrointestinal (GI) conditions that don’t handle apples very well.  For example, if you have some forms of irritable bowel syndrome (IBS) and are sensitive to certain types of FODMAPs, eating apples or eating more than a very small serving of apples may cause you difficulties.  If you’re not sure what FODMAPs are, read “What is the FODMAP diet?” by clicking here.

Some people with sucrose intolerance or congenital sucrose-isomaltose intolerance (CSID) may also have issues with apples.  (If you or someone you know has these conditions and needs help figuring out what they can eat, contact me.  I may be able to help!)

More reasons why apples are healthy

Besides fiber, apples also contain important micronutrients such as vitamin C, potassium and phytonutrients such as the polyphenol quercetin that have anti-inflammatory effects and may help prevent oxidative damage that can play a role in cancer.

To benefit from the fiber in apples, don’t do this!

To get the maximum benefit from the fiber in apples, don’t peel it!

Yes, give them a good wash and scrub with your vegetable brush but leave the skin on.  Peeling a medium apple reduces the fiber content by 50%.  Many of those healthy phytonutrients are also located in the apple’s skin, so keep it on even if you’re cooking with them.

The most important reason to eat apples

Are apples healthy for most of us?  Yes, but that’s not the most important reason to eat them!!!

Eat them because they taste good!  Healthy eating and getting more fiber into your day doesn’t have to be hard, boring, expensive, or taste unpleasant.  If you’re looking for healthy eating ideas that use apples be sure to read “5 Delicious, easy, and healthy ways to use apples” by clicking here.

Looking for other ways to eat healthier, lose weight or have a healthier gut?

Get some tips in the free e-book “5 Secrets to Successfully Changing How You Eat”. You can download it instantly by clicking here.

If you want some personalized help related to your eating habits or health, start by booking a free discovery call. We can talk about what you want to accomplish and see if working with me would be helpful to you.

Then go eat an apple!