The surprising health benefits of drinking applesauce

January 10, 2026 •

4 min read

Over 70% of the body's immune system resides in the gut, making digestive health critical for overall wellness. Drinking applesauce is one way to support a healthy digestive system, as it provides a readily digestible source of fiber and nutrients. This simple fruit purée offers numerous benefits, from enhancing hydration to boosting your antioxidant intake.

Quick Summary

Applesauce offers significant nutritional value, providing antioxidants and fiber that aid digestion, boost immunity, and promote heart health. It can be consumed for hydration and energy, with unsweetened varieties being the healthiest choice.

Key Points

Digestive Health Support: Pectin in applesauce promotes good gut bacteria and helps manage issues like diarrhea and constipation.
Rich in Antioxidants: Applesauce contains phytochemicals that help protect against cellular damage and chronic diseases.
Boosts Hydration: With high water content and electrolytes, applesauce helps replenish fluids and energy.
Supports Heart Health: The fiber and polyphenols may help lower cholesterol and blood pressure, reducing cardiovascular risk.
Aids Weight Management: The fiber and water content promote satiety, helping control appetite and calorie intake.
Provides Quick Energy: The natural carbohydrates in applesauce offer a quick and easily digestible energy source.
Strengthens Immunity: Applesauce contains Vitamin C and quercetin, both of which support a healthy immune system.

Applesauce: A Nutrient-Rich Choice

Applesauce, particularly when unsweetened and made from whole apples including the peel, retains many of the vitamins, minerals, and antioxidants found in fresh apples. While the cooking process can reduce some heat-sensitive nutrients like Vitamin C, commercial varieties often add it back for preservation and nutritional value. A single cup of unsweetened applesauce is low in fat and calories, making it a nutritious alternative to other snacks and a great way to meet your daily fruit intake.

Digestive Health and Fiber

One of the most notable benefits is its impact on digestive health. The soluble fiber, primarily pectin, can help regulate digestion and soothe an upset stomach.

Relieves Digestive Issues: Applesauce is a staple of the BRAT diet (Bananas, Rice, Applesauce, Toast), often recommended for those recovering from an illness involving diarrhea or nausea.
Promotes Gut Flora: Pectin acts as a prebiotic, nourishing the beneficial bacteria in your gut that are essential for good digestion and a strong immune system.
Prevents Constipation: While primarily known for soothing diarrhea, the soluble fiber can also help bulk up stools and prevent constipation.

Antioxidant and Anti-inflammatory Properties

Apples are packed with antioxidants and phytonutrients, many of which are preserved in unsweetened applesauce. These compounds play a vital role in protecting your body against cellular damage.

Fights Free Radicals: Applesauce contains phytochemicals that help combat free radicals, which can contribute to chronic diseases like heart disease, diabetes, and cancer.
Reduces Inflammation: The plant pigment quercetin, found in apples and applesauce, has potent anti-inflammatory effects and can support immune system function.

Heart Health and Chronic Disease Prevention

Consuming applesauce as part of a balanced diet can contribute to long-term cardiovascular health. The fiber content is linked to lower blood cholesterol levels, while polyphenols may help regulate blood pressure. These effects can lower your overall risk for heart attacks and stroke. Research also suggests a link between regular apple consumption and a reduced risk of type 2 diabetes.

Hydration and Energy Boost

With a high water content and natural sugars, applesauce can be a great way to replenish fluids and energy. It is a mild, easily digestible snack that can help you rehydrate after exercise or when feeling under the weather, especially when made at home without excessive added sugars. For a quick energy lift, a serving of applesauce provides healthy carbohydrates that the body can use efficiently.

Weight Management Support

For those looking to manage their weight, unsweetened applesauce can be a valuable tool. The fiber and water content help promote a feeling of fullness, which can reduce overall calorie intake. It can also serve as a natural, low-fat, low-calorie substitute for oil or sugar in baked goods.

Homemade vs. Store-bought Applesauce

For optimal health benefits, homemade applesauce is generally preferred over most store-bought versions. Making your own allows for control over ingredients, especially added sugars, and provides an opportunity to incorporate nutrient-rich apple peels. Here's a comparison:


Feature	Homemade Applesauce	Store-bought Applesauce
Added Sugar	None or controlled amount	Often high in added sugars or corn syrup
Fiber & Antioxidants	High, especially with peels	Lower, as peels are often removed
Vitamin C	Lower unless fortified	Often added as a preservative (ascorbic acid)
Preservatives	None	May contain artificial preservatives
Flavor Control	Fully customizable	Limited to product offerings
Cost	Often more economical	Varies, but convenient

Incorporating Applesauce into Your Diet

Drinking applesauce can be as simple as spooning it from a container, but it can also be easily incorporated into other recipes. You can blend it into a smoothie for added thickness and natural sweetness, stir it into oatmeal or yogurt, or even use it as a base for salad dressings. For a satisfying snack, try mixing it with nuts or chia seeds.

Conclusion: The Simple Goodness of Applesauce

Drinking applesauce, especially unsweetened or homemade, offers a myriad of health advantages rooted in its nutrient profile. From providing essential digestive support through soluble fiber to delivering potent antioxidants that protect against chronic disease, its benefits are significant. It's a versatile, hydrating, and nutritious food that can contribute positively to a balanced diet. By choosing wisely and minimizing added sugars, you can enjoy this tasty fruit purée while reaping its considerable wellness rewards.

References

Note: The Markdown link [WebMD: Health Benefits of Applesauce](https://www.webmd.com/diet/health-benefits-applesauce) has been included as requested, providing a single authoritative outbound link within the article content.

Frequently Asked Questions

While applesauce retains many nutrients, a whole, raw apple provides more fiber, particularly if the skin is removed during applesauce production. Whole apples may also provide a more satisfying feeling of fullness due to the intact fiber structure. For maximum benefits, especially regarding fiber, a whole apple is generally superior.

Making homemade applesauce is often healthier as you can control the ingredients, avoiding added sugars and artificial preservatives common in many store-bought brands. Keeping the apple peels in homemade applesauce also significantly increases the fiber and antioxidant content.

Unsweetened applesauce contains natural fruit sugars, but many sweetened varieties have significant amounts of added sugars, such as high fructose corn syrup. It is important to check the label and choose low or no-sugar-added options to maximize health benefits.

Yes, applesauce can aid in weight loss. Its fiber and water content help promote a feeling of fullness, which can curb overall calorie consumption and reduce snacking. Using it as a natural sweetener in recipes can also help reduce sugar and fat intake.

Applesauce is a classic remedy for an upset stomach, as it is easy to digest and part of the BRAT diet. The pectin provides soluble fiber that can help soothe digestive distress and regulate bowel movements.

The healthiest choice is unsweetened applesauce, ideally homemade with the peels included to retain maximum fiber and antioxidants. For store-bought options, look for brands with no added sugar, few ingredients, and a high vitamin C content.

To boost its nutritional value, consider adding spices like cinnamon, or incorporating other fruits like berries during cooking. You can also blend in nuts or chia seeds for added protein, healthy fats, and fiber.