When it comes to your gut health, the choices you make matter, and that includes what and how much you eat every day. 

A new study has shown that eating an apple may contribute to a healthy gut microbiome. If you didn’t know an apple a day can keep the doctor away from a gut biome perspective, including this tasty fruit in your diet regularly can help keep your microbiome and overall gut health in a healthy and balanced state.

The Importance of Healthy Gut Microbiome

Our gut bacteria or gut biome, which live in our intestines, are vital for our overall health. 

Our gut biome synthesizes vitamins, metabolizes nutrients, and fights off bad bugs in our stomachs.

Most of us have about 10 trillion bacteria living inside of us – the majority of them in our gut. Our gut biome is so important for our overall health that some experts believe we should think of it as a new organ within ourselves-but one that needs its own care and feeding. 

Gut bacteria feed on certain foods, but eating specific foods can also help promote healthy gut flora. One study found that eating apples led to changes in gut flora composition, which may benefit human health. 

Another study found that eating yogurt with probiotics can help reduce inflammation and improve immune function. A healthy gut microbiome may also be linked to better mental health: gut bacteria seem to play a role in brain development and behavior, though research into these connections is still ongoing.

Additionally, a lot of our mental state can be attributed to the health of our gut.

There’s growing evidence linking gut bacteria with obesity risk: studies suggest that obese people tend to have different gut microbiomes than lean people do (though scientists aren’t sure why). 

It’s clear from these studies that maintaining a healthy gut biome could have wide-ranging benefits for your physical and mental well-being.

How Does Apple Act As a Prebiotic and Provide Health Benefits to Keep One Healthy

Prebiotics have been gaining popularity in recent years, and with good reason. Food that acts as a prebiotic helps feed our gut bacteria, which is linked to everything from weight loss to decreased risk of chronic diseases like type 2 diabetes. 

Specifically, apples contain polyphenols-also known as flavonoids-that may be responsible for their beneficial effects on gut health. And while apples are a good source of prebiotics in general, one study found that green apples were especially effective at promoting healthy gut microbiomes. 

Green apples contain higher levels of certain types of polyphenols than red or yellow ones do. These compounds help promote gut health by increasing the production of short-chain fatty acids (SCFAs) like butyrate, which can improve intestinal function and reduce inflammation. 

In addition to these benefits, eating more fruits and vegetables has also been shown to reduce cancer risk overall. That’s why experts recommend eating five servings of fruits and veggies every day. Whether you eat them raw or cooked doesn’t matter; they’re both equally good sources of nutrients. 

Just make sure you wash your produce well before consuming it!

The gut microbiome refers to all of the microbes living in our gastrointestinal tract, including bacteria, viruses, fungi, and parasites. While most people think about harmful microorganisms when they hear germs, there are actually trillions of microorganisms living inside us that aren’t harmful at all-in fact, some are even beneficial. That’s because they aid in digestion and help keep us healthy by training our immune systems and fighting off bad bugs.

The Specific Health Benefits of Eating Apples

Apples are a good source of dietary fiber and pectin, which can help keep your gut bacteria-or gut microbiome-healthy. It appears that prebiotics found in apples, including soluble fiber and oligosaccharides, may promote the growth of good bacteria known as Bifidobacterium in our digestive system. 

These good bacteria have been linked to health benefits like improving immune function and boosting the production of vitamins A, B-6, C, and K in our bodies. Now scientists say they have evidence supporting additional potential health benefits. 

They show that eating apples also helps boost levels of beneficial gut bacteria called Lactobacillus. This bacterium is associated with helping maintain a healthy balance of intestinal microflora and has been shown to reduce pathogenic microbes in our guts by producing antimicrobial substances. 

A Study: Eating an Apple contributes to a healthy gut microbiome

The study included more than 300 people between 18 and 65 years old who were recruited from hospitals across China between 2009 and 2011. They were divided into two groups: one group ate at least one apple per day for three months; another group did not eat any apples during that time period. 

At the end of three months, those who ate at least one apple per day had significantly higher levels of beneficial gut microbes than those who didn’t eat any apples during that time period.

Health Conditions Improved by Apples

Doctors often recommend eating fruits and vegetables as part of a healthy diet, but research has not been able to prove that these foods are directly beneficial. 

New research suggests that there is a link between apples and intestinal health, which may help lower a person’s risk for inflammation-related diseases like type 2 diabetes and heart disease. What doctors have been able to say about dietary fiber is that it helps us maintain a healthy weight by keeping us feeling full. 

New evidence from animal studies supports its role in preventing obesity in humans. The researchers noted one important limitation: Their study was observational, meaning they can’t conclude with certainty that apples are responsible for people having healthier guts-more study is needed. 

It’s also possible that other factors could be at play, such as whether or not someone regularly consumes apple products. 

It is also unclear if there is a specific variety of apples that makes more difference than others. 

Nevertheless, the findings suggest that eating apples regularly could provide benefits beyond those linked to their being high in fiber, said Dr. Roshanak Poustchi, lead author on the paper and researcher at Harvard Medical School and Brigham & Women’s Hospital (BWH). We’re looking forward to future studies on how gut microbes mediate these effects.

Recipes With Apples as Ingredients

It’s no secret that apples are healthy. Not only do they taste good, but they also provide a number of health benefits. In fact, studies have shown that eating apples can contribute to a healthy gut biome.

Add some thin-sliced apples with walnuts into your favorite salad and you have yourself a healthy mid-day meal. 

Many people enjoy apple pie and apple fritters (just don’t eat too many of these desserts!), but there are plenty of other recipes that utilize apples as ingredients. Try one of these recipes when you want to take your meal up a notch!

Final Words

The findings of a new study, led by Minghua Li, Ph.D., associate professor of food science at Zhejiang University in China, show that eating apples contributes to gut health and maintaining a healthy gut microbiome. 

The researchers wanted to find out if tannins present in apples contribute significantly to maintaining a healthy gut microbiota. 

In addition, they also wanted to know if there was any connection between appetite suppression and gut microbiota. Make sure you implement the findings of this research by eating apples to improve your health.