Apples are not only rich in taste, but they're also wonderful sources of nutrients, including fibre, vitamin C, and antioxidants. They're good for your digestion and brain health, and they also support your immune system and help maintain a healthy weight. However, when it comes to consuming apples, some people wonder whether or not they have a role to play in curbing or causing acidity or acid reflux. In an interaction with the OnlyMyHealth team, Reenu Dubey, Consultant Dietitian, Motherhood Hospitals, Electronic City, Bengaluru, sheds light on the same.
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Apples And Acidity
“Apples are mildly acidic in nature,” says Dubey.
She explains, “Like most acids, the acidic content of apples is measured by the pH scale. Apples show an average of 3.3–4.0 pH on the scale in the domain of acidic content (below 7 in the pH scale is indicative of acidic content).”
In comparison, the pH of gastric acid in humans is 1.5–2.0, according to a study published in the World Journal of Gastroenterology. Note that lower pH levels mean something is more acidic.
Dubey continues, “Consumed apples can have a positive as well as a negative impact on stomach acids, based on their mild alkaline or acidic nature. Sweeter apples that are more alkaline in nature will neutralise stomach acids. However, for individuals who may be sensitive to acidic food, even the limited acidic content may react with stomach acids and cause acid reflux.”
Can Apples Cause Or Reduce Acid Reflux?
Acid reflux is a condition that occurs when stomach acids repeatedly flow back up into the oesophagus and irritate the esophageal lining, leading to symptoms such as heartburn, burping, bloating, and regurgitation.
According to the dietitian, sour apples, such as the Granny Smith apple (known popularly as the green apple), are more acidic in nature and hence are more likely to lead to more significant acid reflux symptoms.
“While it is true that apples with lower acidic content have the opposite effect (alkaline apples that may actively mitigate acid reflux tendencies by neutralising stomach acid), individual conditions may also affect the role of apples in causing or relieving acid reflux symptoms,” she notes.
For example, individuals with Gastroesophageal Reflux Disease (GERD) may find that even apples, which are mildly alkaline, can trigger symptoms.
Also Read: GERD: Foods That Trigger Acid Reflux and Heartburn
Sweeter apples, such as fuji or gala, have a lower acidic content as opposed to sour apples, such as Granny Smith apples, which can actively cause acid reflux, the expert shares, adding that by choosing these sweeter varieties and consuming them in moderation, one can eat apples to help relieve acid reflux symptoms.
While there is limited research on whether or not apples relieve acid reflux, in general, fruits and vegetables are said to improve overall digestive health.
In fact, a study published in the Journal of Research in Medical Sciences found that eating more fruits and vegetables was linked to a lower risk of heartburn.
People who ate the most fruits had a 25% lower risk of heartburn than those who ate the least, the researchers noted.
An Apple A Day?
Overall, apples are nutritious. Ideally, a person can consume one apple a day, which can provide a rich source of vitamins and minerals.
However, Dubey warns against consuming apples in excessive amounts, as it can lead to several health issues.
For instance, eating too many apples can lead to digestive issues such as diarrhoea, she notes.
Additionally, apples also contain fructose, and consuming them in large quantities can lead to spikes in blood sugar and weight gain, the expert added, recommending mixing multiple fruits and vegetables in with apples and limiting one’s consumption to just one apple a day.