Apples are one of the most commonly consumed fruits around the globe. They’re used in various dishes, eaten as a snack with peanut butter, and, most often, eaten on their own.
Apples are loaded with important nutrients, vitamins, and minerals that help you stay healthy, making them a great addition to any healthy diet.
If you suffer from heartburn or other acid reflux symptoms, you might wonder if eating apples can help you. So, are apples good for heartburn?
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Are apples good for heartburn?
Apples, just like most fresh fruit, have alkaline-forming properties. Because of that, making them a regular part of your diet can help you control your acid reflux symptoms, including heartburn.
What’s more, apples contain various bioactive plant compounds that can help keep your digestive system healthy, decreasing the frequency of your heartburn.
Are apples acidic?
Raw apples with skin have a pH level of 3.30-4.00. While this might seem low, apples are actually alkaline-forming, as they release alkalizing minerals once they’re digested.
As a result, adding apples to your diet can help you control your acid reflux symptoms, such as heartburn.
Apples are also loaded with gut-healthy vitamins and minerals, so they can keep your digestive system healthy.
Can apples cause heartburn?
While generally, apples are good for acid reflux symptoms, some varieties might be more acidic.
For example, green apples tend to be sourer, increasing the risk of heartburn, especially in people particularly sensitive to acidic foods.
As a result, if you know you’re prone to heartburn, try avoiding green apples and sticking to red apples, which are sweeter and easier for your stomach.
Apples also contain a lot of vitamin C. Also known as ascorbic acid, too much of this vitamin can lead to acid reflux symptoms, which include heartburn.
While a single apple a day won’t cause that, it’s important to keep that in mind, especially if you’re sensitive to acids and acidic foods.
Luckily, this adverse side effect of vitamin C often occurs after taking too many supplements and rarely from food.
For most people, though, apples can ease the symptoms of heartburn and acid reflux. This fruit contains calcium, magnesium, and potassium, which are all alkalizing minerals.
Because of that, they might help you feel better if you tend to experience these symptoms after eating acidic foods.
Apples also contain pectin, which is a type of soluble fiber that helps soak up excess stomach acid, preventing it from refluxing up your esophagus and causing heartburn.
Fiber also helps you feel full after eating, which stops you from eating too much and gaining weight.
Obesity has been linked to more severe acid reflux symptoms, so it’s important to avoid that. So, eating high-fiber foods, such as apples can help you avoid heartburn.
Are apples good for you?
Apples primarily contain carbohydrates, including a great dose of fiber. A single medium-sized apple provides you with around 3 grams of fiber, which equals 12% of your daily recommended need for this nutrient.
Because of that, eating apples has been shown to help you lose weight, as fiber contributes to the feeling of fullness after eating.
Fruits high in fiber also curb your appetite by slowing down the emptying of your stomach.
Apples are also a wonderful source of polyphenols, a powerful group of antioxidants. These compounds help flush out harmful free radicals from your body, preventing oxidative stress and damage to your cells and tissues.
This prevents various chronic conditions from developing, including heart disease, diabetes, and even cancer.
As a result, adding antioxidant-rich foods, such as apples, to your diet is incredibly important.
Some studies also show that eating apples can reduce your risk of heart disease. For one, they contain soluble fiber, which helps lower your blood cholesterol levels.
Apples are also rich in polyphenols, compounds that lower your blood pressure and reduce your risk of stroke.
As a result, consuming a lot of fresh apples with their skin can make you less likely to suffer from many cardiovascular conditions.
Even though most calories from apples come from carbs, eating this fruit actually lowers your risk of type 2 diabetes.
Studies show that people who regularly eat apples have an 18% lower risk of developing this condition.
Experts believe that this benefit comes from apples’ high content of various antioxidants that have anti-inflammatory properties.
This can help reduce insulin resistance, which is a big contributing factor to the development of diabetes.
Should you eat apples when suffering from heartburn?
While apples are very unlikely to give you instant relief from heartburn, making them a regular part of your diet can help you reduce your acid reflux symptoms.
They contain a great dose of potassium, magnesium, and vitamin B6 as well as lots of fiber, which all contribute to less severe heartburn.
On the other hand, apples do contain vitamin C, and some people find foods with a lot of this nutrient to be triggering for their acid reflux and GERD.
Because of that, start with small amounts of fiber and make sure to eat it with the skin, as the most important nutrients are found right underneath it.
Can apple juice help with heartburn?
Apple juice has a pH level of around 3.35-4.00. Unfortunately, apple juice is rather acidic as it doesn’t contain nearly as much fiber as raw apples do.
Because of that, those especially sensitive to acidic foods and beverages might experience heartburn after drinking too much apple juice.
Still, this type of fruit juice is a great source of several alkalizing minerals.
So, if your stomach can tolerate some apple juice, try diluting it with some water and adding it to your diet.
Conclusion
Apples are a great source of many minerals and nutrients that have alkalizing properties. As a result, eating fresh apples may help you deal with heartburn and other acid reflux symptoms.
This fruit is also a great source of fiber, which helps soak up excess stomach acid.
So, with all of these acid-neutralizing benefits, apples make for a perfect fruit choice on a low-acid diet.
Don't know what to drink? Check out these articles: 20 Most and Least Acidic Juices and 20+ Alcoholic Drinks Ranked by Acidity Level