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Updated: Sep 14, 2021

Red apples are full of beneficial polyphenols and fibres!

A hand holding a bright red apple. Red apples are great fuel for the gut bug akkermansia.
ID: A light skinned hand holding a bright red apple.

The main fibre type found in apples is pectin which is fermented by gut microbes to create beneficial compounds which have both local effects (in the intestine) and systemic effects. Local effects include improving the integrity of the gut lining which in turn reduces circulating levels of gut derived toxins. Pectin also reduce levels of LDL-cholesterol (in clinical trials by 7-10%).

A key polyphenol found in apples (particularly rich in the skin) is polymerised procyanidins.

Polymerised procyanidins increase levels of the beneficial gut microbe Akkermansia, which is associated with improved glucose tolerance, lower body fat and improved gut barrier function.

Remember to eat the skin, as this is where the vast majority of polyphenols are found!

Photo by Александар Цветановић from Pexels


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