The Digestive Benefits Of Eating Apples: Why This Fruit Is A Gut Health Hero

Apples are a favorite fruit in my family. We love them not only for their sweet and tangy flavor but for their impressive health benefits.  Although they have been proven to help with many health issues, including cancer, today I am going to talk about three ways apples stand out as a natural aid for digestion. 

After all, if you improve the gut, you improve your health and this often overlooked fruit can work wonders for your digestive system, thanks to its rich nutritional profile and unique properties. 

Let’s jump in and explore how eating apples can support and enhance your digestive health.

1. High Fiber Content

One of the key reasons apples are excellent for your digestion is their high fiber content. Fiber helps to bind and eliminate toxins through the stool. A medium-sized apple contains about 4 grams of fiber, which is roughly 17% of the daily recommended intake for adults. This fiber is a mix of both soluble and insoluble types, each playing a distinct role in your digestive health.

  • Soluble Fiber: Apples contain pectin, a type of soluble fiber that forms a gel-like substance in the gut. Pectin helps to slow down digestion, allowing for better nutrient absorption. It also aids in regulating blood sugar levels and can help lower your cholesterol by binding with fatty acids.
  • Insoluble Fiber: This type of fiber adds bulk to the stool, helping to prevent constipation and promoting regular bowel movements. Insoluble fiber is crucial for maintaining a healthy digestive tract and preventing conditions like diverticulosis.

2. Prebiotic Effects

The pectin in apples acts as a prebiotic, which means it feeds the good bacteria in your gut. A healthy gut microbiome is essential for optimal digestion and overall health. Prebiotics like pectin help to:

  • Promote the growth of good bacteria: By nourishing beneficial bacteria such as Bifidobacteria and Lactobacillus, apples support a balanced gut microbiome.
  • Improve gut barrier function: A healthy gut lining prevents harmful substances from leaking into your bloodstream, reducing inflammation and supporting overall gut health. 

3. Hydration and Digestive Juices

Apples are composed of about 86% water, which helps to keep the digestive system hydrated. Proper hydration is essential to the production of digestive juices and enzymes that break down food efficiently. Eating apples can help you maintain the fluid balance in your digestive tract, aiding in the smooth passage of food.


Incorporating apples into your daily diet can significantly enhance your digestive health. Their high fiber content, prebiotic effects, and hydration benefits, make them a true gut health hero. Whether you enjoy them whole, sliced, or in a delicious apple pie (Go here for my recipe), this versatile fruit offers a simple and effective way to support your digestive system. 

So, make apples a part of your daily routine and enjoy eating one to three a day. Your gut will love you for it. 


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Picture of Yetta Blair, CFNC, CHCC

Yetta Blair, CFNC, CHCC

Yetta is a certified functional nutrition practitioner, holistic cancer coach and speaker. She studied whole-food, plant-based nutrition with T. Colin Campbell, Ph.D., Professor Emeritus of Nutritional Biochemistry at Cornell University. She is a food driven analyst and works with clients to help them use nutrition principles to solve the root causes of their health symptoms. She knows that functional nutrition is the answer to our current healthcare crisis, both for individuals and for society at large, and wants to inform as many people as she can of the power of food to heal. Her promise to clients - if you eat better, you will feel better.