Health benefits of Apple Fiber

Tasty, juicy, crunchy, and HEALTHY- Apples are undoubtedly the most wholesome fruits one can munch on. There's a very famous (and very old, as well) proverb that says: "An apple a day keeps the doctor away." This adage is seemingly very simple, implying that eating one apple every day protects you from all sorts of diseases. Superstitious much, no?

But have you ever wondered how one simple fruit could actually benefit you this much? What is it that makes an apple so utterly healthy? Well, the answer is FIBER. This article will provide you with interesting scientific insights on how the aforementioned proverb stands true, specifically with regards to fiber.

The fiber content of a medium-sized apple is approximately 4.4 grams, or 2.4 grams fiber per 100 grams of Apple. This makes up 17% of a person's daily need for dietary fibers.

What is Apple Fiber?

Before diving into the health benefits of Apple Fiber, let's get a hold of what Apple Fiber is. Apples are rich in soluble dietary fiber, called Pectin. Pectin being a soluble fiber, has gel-like properties, which makes it capable of withstanding the harsh and acidic effects of enzymes and acids present in the digestive tract. Apple Pectin is found throughout the fruit, but it's mostly concentrated in the skin. So it's important that you consume the whole apple, including the skin, in order to reap the fullest benefits of its fiber.

Now that we know what Apple Fiber is and how it's an important nutritional component of apples, let's discuss the potential health benefits of Apple Fiber:

1.  Heart health booster

Apple fiber aids heart health in two important ways. First, according to research, the apple pectin reduces bad cholesterol (LDL) by adhering to bile acids present in the small intestine. Second, it helps lower blood pressure. These two effects of pectin, combined, help elevate heart health.

2. Promotes healthy gut functioning

Apple fibers can be considered as prebiotics because they facilitate the growth of healthy bacteria present in our gut. When these bacteria grow well, they create vitamins, kill microorganisms, and help break down food, which ultimately leads to good gut health.

3. Prevents constipation and diarrhea

Apple pectin is a soluble fiber. It has a tendency to attract water and transform itself into a gelatinous state. This property of pectin helps alleviate constipation and diarrhea by regulating the consistency of stool. Grab an apple if you struggle with either of these conditions and watch it work wonders for you!

4.  Reduces acidity and heartburn:

Apple pectin may improve or alleviate the symptoms of acid reflux. It is believed to balance acidity in the large intestine, which then prevents the accumulation of surplus acid and its consequent escalation to the stomach and esophagus, thus maintaining overall gastrointestinal health.

5. Controls blood sugar levels

Some studies and research show that apple fiber reduces blood sugar levels. According to a study, eating at least one apple a day reduces the risk of acquiring type two diabetes by 28%.

Bottom line:

Apple fiber has many health benefits associated with it, and it alone contributes heavily to the overall nutritional value of apples.

References:

• https://www.healthline.com/nutrition/apple-pectin#The-bottom-line
• https://vitamins.vitanetonline.com/index.php/health-benefits-of-apple-fibers/
• https://www.besthealthmag.ca/best-eats/nutrition/health-benefits-apples/