Nothing compares to the satisfying crunch of a juicy apple, be it tart or sweet. This versatile fruit serves multiple purposes, from a convenient on-the-go snack, to adding a bit of a texture in salads as well as numerous other culinary uses.
Notably, apples are packed with essential nutrients and are particularly famous for their fiber content. For instance, according to the USDA, a medium-sized apple has approximately 4 grams of fiber.
However, the high fiber content can make apples somewhat challenging to digest.
In the following sections, we will investigate why for some, apples may lead to digestive issues, the approximated duration for digestion of apples, and guidance to soothe abdominal discomfort if you experience it post-apple consumption.
Why are Apples Difficult to Break Down During Digestion?
They are Rich in Fiber
We've noted that apples are significantly rich in fiber. This vital nutrient offers various advantages, such as promoting regular defecation and reducing the levels of LDL or "bad" cholesterol, as indicated by Mayo Clinic.
If your regular diet consists of a substantial amount of fiber, consuming apples might not trigger any gastrointestinal problems. Nevertheless, an abrupt increase in your fiber consumption or consuming large quantities of fiber at once (for instance, several apples) can result in constipation, gas, bloating, and stomach cramps, according to the U.S. National Library of Medicine (NLM) guidelines.
Apples contain significant amounts of Fructose
Apples bear a high concentration of fructose, more commonly known as fruit sugar. As Johns Hopkins Medicine notes, for some individuals, the fructose in apples could result in bloating, especially if a substantial amount of apples is consumed.
People who suffer from Irritable Bowel Syndrome (IBS) might be particularly prone to the fructose in apples, according to the Cleveland Clinic.
Apples, cherries, and peaches, known for their high fructose content, may lead to diarrhoea if you're sensitive to fructose or are afflicted with IBS. This is also endorsed by Harvard Health Publishing.
Apple juice's high fructose content is also responsible for causing diarrhoea, especially in children who consume it excessively. This was identified in a June 2017 study published in Pediatrics. To mitigate this, it is advised to either dilute apple juice with water or regulate the consumption amount on a daily basis.
Steps to Improve Digestibility of Apples
1. Remove the Skin
Apples possess both soluble and insoluble fiber types. The soluble kind is located within the pulp, while the insoluble type is present in the skin, as indicated by the Cleveland Clinic.
If you want to reduce your apple's fiber content, consider removing its skin, as suggested by PIH Health. This can potentially help alleviate the symptoms associated with excessive fiber intake, such as gas and bloating.
2. Preparation Method: Cooking
According to PIH health, cooking apples can make them more digestible as the heat breaks down their nutrients. This method is an effective way to enjoy apples without experiencing gas or bloating.
Indeed, foods such as applesauce or apples with the peels removed after cooking are often suggested for individuals recovering from stomach distress. This information is per Piedmont Healthcare.
3. Be Cautious of Your Serving Size
Particularly if you suffer from IBS, or are prone to fructose intolerance present in apples or have a propensity to binge eat, it's a good idea to regulate the quantity you consume daily. Remember that one medium apple is considered a serving size. Consuming more than this at once might result in digestive complications.
Following consumption of apples, if you notice undigested apple remnants in your stool, it's an indicator that you might have overindulged, resulting in your body's inability to break down the fruit fully, according to the Mayo Clinic.
Strategies for Alleviating Apple-Related Digestive Discomforts
1. Consume Adequate Liquids
To avert constipation, ingest a sufficient amount of water along with fiber-rich sustenance such as apples, as suggested by the Cleveland Clinic.
Ordinarily, strive for the intake of about 11.5 to 15.5 cups of water every day. This can be achieved through consumption of water and foods high in water content, according to the recommending guideline set by the U.S. National Academies of Sciences, Engineering and Medicine.
2. Take a Stroll
In case you experience abdominal discomfort after consuming apples, consider engaging in a mild physical activity to aid in digestion. Working out is a validated method to combat distention and indigestion as it maintains the constant movement of food through your gastrointestinal tract.
3. Enjoy a Warm Cup of Tea
Various kinds of medicinal herbs, such as chamomile, ginger, and peppermint brews. (Bear in mind: Peppermint is not recommended for those suffering from acid reflux as it may exacerbate the condition.)
4. Utilize an Over-the-counter Drug
Should you encounter diarrhea as a result of apple consumption, an over-the-counter (OTC) medication such as anti-diarrheal might bring relief.
In addition, it is recommended to curb the intake of alcohol, caffeine, spicy diet, and fatty or fried food until the symptoms have subsided.
Consultation with a Physician
Should you continuously suffer from upset stomach, irregularity, or bloating after consuming apples, or if you start to frequently notice undigested food particles in your bowel movements, it might be indicative of an existing gastrointestinal problem that a physician can assist in treating.
Always remember, if you have doubts or concerns regarding your symptoms, reaching out to your professional healthcare provider is advisable.
