I just love apples, from a piece of fruit as a snack to crumbles, or delicious baked apples with raisins, and cinnamon.
They are a handy, portable each snack, and great for our health. But what about if you have IBS?
The benefits of eating apples
Apples are a good source of fibre (about 4g per apple), and most of this fibre is in the skin, so try not to peel them.
The fibre in apples is a pre-biotic – which means it provides fuel for the gut bacteria. When the beneficial bacteria metabolise the fibre they create Short Chain Fatty Acids, which are like fuel for your large intestine cells.
SCFAs help to create a healthy colon and are also anti-inflammatory.
Stewed apple is a good food for after an upset tummy, or an IBS flare up as it’s well tolerated and soothing. The pectin in the apples will help the gut lining recover.
Apples for your immune system
They are also rich in quercetin a powerful antioxidant, which helps to support our immune system. Quercetin is also found in red onions, grapes and green tea.
Some studies have found that allergies and asthma are improved by increasing quercetin in the diet.
So the old saying ‘an apple a day keeping the doctor away’ was probably right!
Can I eat apples if I have IBS?
There is no one-size fits all IBS diet. What works well for sone person with IBS won’t work well for the next.
Apples are a high FODMAP food so some people with IBS may react to the fermentable carbohydrates. (If you need a refresher on the low FODMAP diet check this previous post). The FODMAPs in apples are
- Fructose
- Sorbitol
Not everyone with IBS reacts to FODMAPS, so you may be fine with apples.
Hi I'm Anna Mapson, registered Nutritional Therapist.
I help people with IBS and SIBO get control of unpredictable gut symptoms to find long term relief from painful and embarrassing IBS without restrictive dieting.
I can help you to:
- understand your digestion better, so you recognise your triggers
- eat a well balanced diet, with tasty meals that are simple to prepare
- develop better digestion and more energy
Find more about my 3 month 1:1 Gut Reset programme
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