The apple is a healthy fruit, rich in fiber, low glycemic carbohydrates and that contains a good percentage of water in its composition.
Therefore, it is one of the most popular and its benefits are so well known that there is even a apple diet.
However, there are some people who feel that the intestines are stuck after eating an apple. On the other hand, others run to the bathroom after consuming the fruit. After all, will the apple holds or loosens the intestine?
Why apples influence gut health
The apple has a high amount of fiber, it is estimated that an average unit has more than 2 grams of pectin.
In turn, pectin is a soluble fiber, which dissolves quickly when it comes into contact with water, during the digestion phase.
From then on, she manages to hydrate the stools in formation, leaving them softer and less dry.
For this reason, the apple causes a laxative effect in many people, since fiber also influences the speed of bowel movements.
What happens when the apple constricts the intestine
Pectin is found mainly in the skin of the apple. So, if you have constipation problems and want an apple to be an ally for intestinal health, it is indicated that the consumption of the fruit is always done with the peel.
The apple’s influence on gut health is paramount for the intestine to function properly.
In general, the unpeeled apple has the ability to loosen the intestine. When the fruit is ingested without the peel, the effect is the opposite.
Without the presence of pectin, the apple produces a constipating effect, as the fiber is largely responsible for facilitating evacuation.
Therefore, the peeled apple reduces the amount of fiber in the food, prolonging the time required for stool to be formed.
Usually, people who are used to eating apples without the peel do not have such a healthy diet, which further favors the feeling of a trapped intestine. So, unpeeled apple is the best alternative to prevent constipation.
Other reasons that make the apple constrict the intestine
Some other reasons that make the apple constrict the intestine are:
A dehydrated organism causes the body to use the water present in the gastrointestinal tract for other processes in metabolism.
In this way, the amount of water involved in intestinal permeability decreases considerably, causing the intestine to stop working for good.
2- High consumption of fibers
There are some foods that have a much higher fiber content than apples, such as wholemeal bread, guava, yacon potatoes, seeds and oilseeds.
Logo, those who consume these foods frequently and are not concerned about drinking the right amount of water aggravate the condition of constipation.
Unfortunately, this is a common situation, as many people have the habit of replacing water with soft drinks or industrialized juices, which, despite having water, contain other ingredients that make it difficult to use liquids in the gastrointestinal area.
3- Inadequate chewing
The digestion of food begins in the mouth, through chewing. When food is eaten quickly and without proper chewing, digestion becomes slow.
In turn, a slow and gradual digestion slows down the functioning of the intestinewhich makes the cycle to go to the bathroom increasingly rare.
For this reason, it is important to chew all foods well, an interesting value is 20 to 30 chews for each portion of food placed in the mouth.
Dysbiosis happens when there is an imbalance in the microorganisms of the microbiota. It causes the beneficial bacteria present in the intestine to become rare.
In this way, it contributes to the worsening of intestinal health, which favors constipation. In some cases, intestinal dysbiosis causes a person to go up to a week without going to the bathroom.
In that case, intestinal modulation is indicated, with the inclusion of foods that stimulate the healthy growth of the microbiota.
Now that we’ve talked about the reasons that make the apple loose or hold the intestine, it’s time to know other benefits of the fruit.
In addition to improving bowel function, apples also:
- Controls Diabetes: apple antioxidants protect pancreas cells from oxidative stress, preventing insulin resistance and improving hormone production.
- Prevents heart disease: Pectin is also involved in controlling LDL cholesterol rates and hypertriglyceridemia, which is related to heart attacks and strokes.
- Promotes Weight Loss: 100 grams of apple has only 52 calories, which makes this food an ally in the weight loss process.
- Combats hypertension: Because it is rich in potassium, the apple eliminates excess sodium in the body through the urine, balancing blood pressure.
- Prevent Cancer: The polyphenols present in the apple have anti-inflammatory and antioxidant action, protecting the body’s cells, especially the prostate, breast and intestinal cells from possible disordered multiplication that results in cancer.
- Reduces the risk of Alzheimer’s: apple quercetin is a compound that prevents the action of free radicals in neurons, reducing the chances of Alzheimer’s.
Apple holds or releases the intestine: Frequently Asked Questions
Apple holds or releases the intestine?
In summary, apples with skins tend to have a laxative effect, while fruit without skins can cause constipation, in addition to poor diet.
How many apples can you eat a day?
An apple a day is enough to get the benefits of the fruit, including the prevention of constipation.
What is the best time to eat an apple?
Why do apples make me hungry?
This happens due to the existence of malic acid and fisetin in the apple, however it is more common in people who spend many hours of the day without eating.