Are Gala Apples Anti-Inflammatory? Unpacking the Health Benefits

November 18, 2025 •

3 min read

A 2021 randomized, controlled trial found that consuming three Gala apples daily significantly lowered plasma C-reactive protein and other inflammatory biomarkers in overweight and obese adults. This human-based evidence suggests that Gala apples are anti-inflammatory, contributing to overall health and mitigating chronic inflammation.

Quick Summary

Gala apples contain beneficial anti-inflammatory compounds like polyphenols and fiber. These nutrients can help reduce chronic inflammation, promoting better health by lowering specific inflammatory markers.

Key Points

Proven Efficacy: A human clinical trial demonstrated that consuming Gala apples significantly reduced inflammatory markers like CRP and IL-6.
Antioxidant Power: The anti-inflammatory effects are linked to high concentrations of polyphenols and quercetin, especially in the apple's skin.
Gut Health Connection: Gala apples contain pectin, a fiber that acts as a prebiotic, which supports a healthy gut microbiome and helps lower systemic inflammation.
Best Practices: To maximize benefits, consume whole Gala apples with the peel, as many key nutrients are concentrated there.
Dietary Strategy: Gala apples are a great component of an overall anti-inflammatory diet, which emphasizes whole foods and minimizes processed items.

The Core of the Matter: Gala Apples and Inflammation

Chronic inflammation is a silent threat linked to many major diseases, including heart disease, type 2 diabetes, and Alzheimer's. While acute inflammation is a necessary bodily response to injury or illness, chronic low-grade inflammation can damage healthy cells and organs over time. Diet plays a crucial role in managing this condition, and Gala apples, along with other fruits, are recognized for their anti-inflammatory potential.

The Nutritional Powerhouse Within Gala Apples

The anti-inflammatory effects of Gala apples are primarily attributed to a combination of beneficial compounds and nutrients working together.

Polyphenols: Apples, especially with the peel, are rich in these potent antioxidants. Polyphenols, including catechins and chlorogenic acid, help protect the body's cells from oxidative stress and free radical damage, which are key drivers of inflammation. A 2023 review in Foods highlighted that catechins, abundant in Gala apples, are particularly protective against heart disease risk factors.
Quercetin: A flavonoid and type of polyphenol, quercetin is known for its strong antioxidant and anti-inflammatory properties. It is particularly concentrated in the skin of apples, with Gala apples being one of the richer varieties for this compound. Quercetin can help modulate the inflammatory response in the body.
Dietary Fiber: Gala apples are a good source of dietary fiber, including soluble fiber called pectin. Pectin acts as a prebiotic, nourishing the beneficial bacteria in the gut microbiome. A healthy and diverse gut microbiome is increasingly linked to reduced systemic inflammation.

The Scientific Evidence: A Gala Apple Study

One of the most compelling pieces of evidence for the anti-inflammatory power of Gala apples comes from a 2021 clinical trial published in the American Journal of Clinical Nutrition.

Study Design: Overweight and obese adults were asked to consume three whole Gala apples daily for six weeks, while a control group avoided apples.
Significant Results: After just six weeks, the apple-eating group showed a remarkable average reduction in several inflammatory markers, including a 17% decrease in C-reactive protein (CRP) and a 12.4% decrease in interleukin-6 (IL-6).
Conclusion: The study authors concluded that regular Gala apple consumption could be an effective dietary strategy to help mitigate obesity-associated inflammation.

Gala Apples vs. Other Anti-Inflammatory Foods

While Gala apples are a great addition to an anti-inflammatory diet, it's important to understand how they compare to other known anti-inflammatory powerhouses.


Food Type	Key Anti-Inflammatory Compounds	Notes on Efficacy
Gala Apples	Polyphenols (Quercetin, Catechins), Fiber (Pectin)	Human trial demonstrated significant reduction in key inflammatory markers like CRP and IL-6.
Berries (Blueberries, Strawberries)	Anthocyanins, Vitamin C	Very high antioxidant content. Anthocyanins offer strong anti-inflammatory effects and protect cells from damage.
Fatty Fish (Salmon, Mackerel)	Omega-3 Fatty Acids	Contains EPA and DHA, which help reduce the production of inflammatory proteins.
Extra Virgin Olive Oil	Oleocanthal, Healthy Fats	Oleocanthal has similar anti-inflammatory effects to ibuprofen.
Leafy Greens (Spinach, Kale)	Flavonoids, Carotenoids, Vitamins	Rich in vitamins, minerals, and antioxidants that combat inflammation.

How to Incorporate Gala Apples into an Anti-Inflammatory Diet

To maximize the anti-inflammatory benefits, eating whole Gala apples with the skin is recommended, as many of the beneficial compounds are concentrated in the peel.

Simple Snacking: Enjoy a crisp, fresh Gala apple on its own for a quick, healthy snack.
Add to Meals: Chop and add to salads, oatmeal, or blend into a smoothie with other anti-inflammatory ingredients like berries and spinach.
Baking and Cooking: Baked Gala apples with cinnamon are a warm, comforting option.
Pairing for Power: Combine apple slices with a tablespoon of almond butter for healthy fats that also help fight inflammation.

Remember, the goal is not to rely on a single food but to build a balanced, whole-food diet rich in fruits, vegetables, whole grains, and healthy fats. For more on this, review the essentials of an anti-inflammatory diet Harvard Health: Anti-inflammatory diet essentials.

Conclusion: A Crunchy Step Towards Combating Inflammation

The scientific evidence, including human clinical trials, clearly supports the idea that Gala apples possess anti-inflammatory properties. Their rich profile of antioxidants like polyphenols and quercetin, combined with their fiber content, makes them a valuable addition to any diet aimed at reducing chronic inflammation. While no single food is a miracle cure, regularly incorporating Gala apples and other whole foods is a crunchy and delicious step toward promoting overall health and a balanced inflammatory response. This aligns with a broader dietary pattern, such as the Mediterranean diet, which has also been shown to be effective in lowering inflammatory markers and improving health outcomes.

Frequently Asked Questions

Yes, scientific studies have shown that consuming Gala apples can significantly reduce inflammatory markers in the body. A 2021 human trial demonstrated that daily Gala apple consumption lowered plasma C-reactive protein (CRP) and other inflammatory biomarkers.

Gala apples contain anti-inflammatory polyphenols, including quercetin, catechins, and chlorogenic acid. Their fiber content, specifically pectin, also contributes by supporting a healthy gut microbiome.

Yes, it is recommended to eat the peel. Many of the anti-inflammatory compounds, particularly quercetin and other flavonoids, are concentrated in the skin.

While all apples offer anti-inflammatory benefits due to their nutrient content, the concentration of specific compounds can vary by variety. Gala apples are backed by a specific human trial showing a reduction in inflammatory markers, but other types like Granny Smith and Red Delicious also contain high levels of antioxidants.

While a balanced diet including Gala apples can help manage chronic inflammation, they are not a cure for specific inflammatory conditions. People with conditions like rheumatoid arthritis or inflammatory bowel disease should consult their healthcare provider for medical advice.

The best way is to eat them whole and fresh with the skin. You can also add chopped apples to salads, oatmeal, or smoothies to incorporate them into your diet easily.

While Gala apples are beneficial, their impact is part of a larger picture. Their effects are most significant when incorporated into an overall anti-inflammatory diet and healthy lifestyle, not as a standalone solution.