Is Apple a Good Food to Eat When Sick?

October 24, 2025 •

3 min read

According to research in the journal Immunity, eating can encourage certain immune cells, which helps the body fight viral infections. So, is apple a good food to eat when sick? The answer is often yes, but depends on your specific symptoms and how the apple is prepared.

Quick Summary

Apples can be a beneficial and soothing food when ill, offering antioxidants and anti-inflammatory properties. For sensitive stomachs, cooked versions like applesauce are easier to digest than raw apples, but they offer fewer nutrients. Preparation is key to maximizing benefits while minimizing discomfort.

Key Points

Supports Immune Function: Apples contain Vitamin C and antioxidants like quercetin that help fight infection and reduce inflammation, especially in the respiratory system.
Gently Soothes Digestion: Cooked apples and applesauce are easy to digest, making them suitable for sensitive stomachs or conditions involving nausea and diarrhea.
Rich in Pectin: The soluble fiber pectin in apples acts as a prebiotic, supporting healthy gut bacteria and immune function.
Requires Different Preparation for Symptoms: Raw apples, high in insoluble fiber, can cause gas and bloating for some, while the soft texture of cooked apples is ideal for sore throats.
Helps with Hydration: The high water content in apples and apple juice aids in staying hydrated, which is crucial during a fever or illness.
Moderation is Key: Eating too many apples can lead to digestive discomfort due to high fiber and fructose, so stick to moderate portions.

The Immune-Boosting Power of Apples When Sick

When you're under the weather, your body needs extra nutrients and hydration to recover. Apples are a great source of both, but their effectiveness depends on your specific symptoms. For general colds and flu, apples provide a range of benefits that can support your body's recovery process.

Key Nutrients and Benefits

Antioxidants and Quercetin: The skin of an apple is rich in quercetin, a flavonoid and powerful antioxidant. Quercetin helps reduce inflammation, particularly in the respiratory system, which can provide relief from cold and flu symptoms.
Vitamin C: While not as high as oranges, apples do contain a notable amount of immune-boosting Vitamin C. Regular intake of Vitamin C plays a vital role in supporting overall immune system function.
Soluble Fiber (Pectin): The soluble fiber in apples, called pectin, acts as a prebiotic. Prebiotics feed the good bacteria in your gut, which is crucial since a large portion of your immune system resides there.
Hydration: With a high water content, apples can help contribute to your daily fluid intake, which is essential for staying hydrated when you have a fever or cold.

Raw vs. Cooked Apples: A Comparative Guide

The way an apple is prepared can significantly alter its effect on your body, especially if you have a sensitive stomach or digestive issues. This table outlines the key differences between eating a raw apple and a cooked one.


Feature	Raw Apple	Cooked Apple (Applesauce)
Digestibility	Can be hard to digest due to high insoluble fiber.	Very gentle on the stomach as fibers are broken down.
Nutrient Density	Higher nutrient density, especially in the skin, which contains most of the quercetin.	Nutrients are more bioavailable and easier to absorb.
Sore Throat Friendly	The firm texture can be abrasive and irritating for a sore throat.	The soft texture is soothing and won't irritate a tender throat.
Sickness Symptoms	Better for colds without digestive distress.	Ideal for stomach bugs, nausea, vomiting, or diarrhea.
Flavor Profile	Crisp, tart, or sweet depending on the variety.	Mild, warm, and comforting.

Potential Downsides and Considerations

While generally beneficial, apples aren't perfect for every sick person. It's important to consider your specific symptoms and body's sensitivities.

Digestive Sensitivity

Raw apples contain both soluble and insoluble fiber, which can cause bloating, gas, and discomfort if you suddenly increase your intake or have a sensitive digestive system. The high fructose content can also be an issue for those with fructose intolerance or Irritable Bowel Syndrome (IBS). If you're experiencing stomach issues, cooking and peeling the apple reduces the fiber and makes it much easier to digest.

Sore Throat Irritation

If you have a sore throat, biting into a hard, raw apple can be painful and cause further irritation. Instead, opt for soft, cooked applesauce, which is hydrating and soothing. Avoid cold apples or applesauce, as the temperature can sometimes aggravate symptoms.

Smart Ways to Eat Apples When Sick

To get the most out of your apples while sick, focus on preparation methods that match your symptoms.

Make Homemade Applesauce: This is a classic comfort food for a reason. Simply stew peeled and cored apples with a little water until soft, then mash or purée. Avoid adding too much sugar. Homemade is best to control the sugar content.
Bake an Apple: Baking an apple softens the flesh, making it gentle on a sore throat and easy to digest. Sprinkle with cinnamon for added flavor and anti-inflammatory benefits.
Dilute Apple Juice: For hydration, especially with mild dehydration from vomiting or diarrhea, diluted apple juice is a popular choice. The high sugar content of undiluted juice can worsen diarrhea, so diluting it is important.
Add to Oatmeal: A warm bowl of oatmeal with cooked apples is a nourishing, gentle, and energy-providing meal that won't upset a sensitive stomach.

Conclusion

An apple can be a very good food to eat when sick, offering beneficial vitamins, antioxidants, and anti-inflammatory properties to support your immune system. However, the best way to consume it depends on your symptoms. For upset stomachs, nausea, or sore throats, opt for cooked or puréed versions like applesauce. For general colds and flu without digestive distress, raw apples with the skin offer a higher antioxidant load. Paying attention to your body and choosing the right preparation method ensures you reap the maximum benefits while minimizing discomfort.

For more information on digestive issues, including why some people find apples difficult to digest, Everyday Health offers a comprehensive overview.

Frequently Asked Questions

A raw, hard apple might irritate a sore throat due to its firm texture. It is better to opt for applesauce or a cooked, soft apple, which is much more soothing.

For digestive issues like nausea, vomiting, or diarrhea, applesauce is generally better. Cooking breaks down the fibers, making it much gentler on the stomach. For general colds, a whole apple with the skin offers more antioxidants.

Diluted apple juice can help with hydration, especially after vomiting or diarrhea. However, undiluted juice is high in sugar and may worsen diarrhea. Water or electrolyte beverages are often better choices for severe dehydration.

Yes, if you have a sensitive stomach or IBS, the high fiber and fructose in raw apples can cause gas, bloating, and discomfort. Opt for peeled and cooked apples to minimize this risk.

Apples provide Vitamin C and powerful antioxidants like quercetin and polyphenols. Quercetin, in particular, has anti-inflammatory effects that can benefit the respiratory system when you're sick.

Yes, apples can be part of the BRAT (Bananas, Rice, Applesauce, Toast) diet often recommended for stomach bugs. Applesauce, in particular, is easy to digest and can help manage diarrhea.

To make an apple easier to digest, you can peel it to remove the insoluble fiber in the skin. Cooking it, either by baking or stewing, also breaks down the fibers and makes it gentler on your digestive system.