We have all heard the saying: “An apple a day keeps the doctor away”. And for good reason: Apples are loaded with nutritional benefits. As Serena Poon, Certified Nutritionist and Celebrity Chef, explains that this delicious red fruit (or granny smith green) is a great source of dietary fiber, supporting our gut and digestive system. And they’re rich in vitamin C and potassium. These are all wonderful additions to our diets, but like in many aspects of life, too much of everything can have a negative impact on our health.
Generally speaking, Poon says the average person can have one to two apples a day. If you have more of it, you might experience uncomfortable and potentially dangerous side effects. Here the experts step in, and for more healthy tips be sure to check out our list of the 7 Healthiest Foods to Eat right now.
We all need fiber in our diets, but when we’ve eaten too much of it, Poon says it can lead to digestive issues, including bloating and constipation. As she explains, more people need 20 to 40 grams of fiber per day, depending on age and gender. And if you go over 70 grams, that’s often considered too much. Although you will need to eat around 15 apples to reach 70 grams, it is essential to consider other sources of fiber in your diet, such as beans, whole wheat grains, and other vegetables. If you eat a healthy diet full of these high fiber foods and have three to four apples a day, it could make you lose your mind.
To incorporate other types of fiber into your meals, check out our list of 20 easy ways to add fiber to your diet.
Because apples are high in carbohydrates, they can provide a burst of energy before or after a workout. You may also feel an improvement in your mood as they help you release “ feel-good ” neurotransmitters like serotonin, according to nutrition expert and author Dr Josh Ax, DNM, CNS However, he says if you have too many apples, you may notice some fluctuations in blood sugar and experience “hanger” symptoms. And it might also make you crave more sugar.
“For people with poor metabolic health or diabetes, too much sugar in the fruit can also worsen insulin sensitivity or interfere with the proper functioning of diabetes medications,” says Dr. Ax.
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Unfortunately, apples regularly top the Environmental Task Force’s Dirty Dozen list, which lists the fruits and vegetables with the most pesticide residue each year.
“The pesticide diphenylamine is a chemical commonly found on apples, which is banned by the European Union because it is potentially carcinogenic. Eating too many conventional apples could also mean eating too many chemicals, ”Poon explains.
Speaking of which, this diet removes toxic chemicals from your body in less than a week, according to study.
Because apples are packed with healthy carbohydrates that give our bodies the fuel it needs to move, navigate, and digest, many health experts, including Stephanie Mansour, recommend them to their clients. However, when we have more than one or two a day, it could cause us to gain weight or struggle to lose weight.
“This is because the body burns carbohydrates first, so eating too many apples can prevent your body from burning the fat it needs for weight loss,” says Mansour.
Because apples are sour, Mansour eating too much of them can damage your teeth more than some sodas. However, this can be avoided if it is chewed with your back teeth or if it is eaten with a meal as a snack.
“As long as you don’t go overboard and stick to about an apple a day, you shouldn’t have to worry too much about your teeth,” she says.
Many gastrologists will use the FODMAP diet to identify allergies or food allergies. It can also be used to give our gut a “reboot” after going through difficult illness. It is also the recommended diet for people with severe irritable bowel syndrome (IBS). Each food is assigned a ranking based on the amount of sugar it contains and the difficulty in digesting this sugar. Poon says apples rank well and are generally not recommended for people who frequently experience bloating, gas, or digestive discomfort.
“Eating more apples could increase these negative effects if you are sensitive,” she says.
Here’s what happens to your body when you eat an apple every day.
