When a stomach bug or illness strikes, finding food that is both appealing and gentle on your digestive system can be a challenge. For decades, applesauce has been a go-to remedy, particularly as a staple of the BRAT diet. But is this time-honored advice still valid? The short answer is yes—unsweetened applesauce is generally a very good choice when you're sick, thanks to its easy digestibility and key nutritional benefits.
The BRAT Diet and Applesauce
The BRAT diet, an acronym for bananas, rice, applesauce, and toast, has long been recommended by doctors for people experiencing digestive issues like nausea, vomiting, and diarrhea. While considered overly restrictive for long-term use, the foods in this diet are effective for reintroducing solids after a period of stomach upset.
The reason for applesauce's inclusion is simple: it is bland, soft, and easy to digest. It provides a source of carbohydrates for energy without putting a strain on a sensitive gut. After a bout of vomiting, the body needs gentle fuel, and applesauce delivers this effectively. For cases of diarrhea, the soluble fiber known as pectin in applesauce helps bind the stool, promoting a return to normal bowel function.
Why Applesauce is a Smart Choice When You're Sick
Gentle on the Digestive System
When you're sick, your stomach and intestines are often inflamed and irritable. Foods that are high in fat, insoluble fiber, or strong spices can exacerbate these symptoms. Applesauce, particularly the smooth, skinless variety, is processed and cooked, making it very gentle on a compromised digestive tract. This reduces the risk of further irritation and allows your body to focus on fighting the illness.
Nutrient and Hydration Boost
During sickness, especially with vomiting or diarrhea, your body can lose important electrolytes and vitamins. Unsweetened applesauce helps replenish some of these lost nutrients. A cup of unsweetened applesauce provides:
- Potassium, an essential electrolyte
- Vitamin A, important for immune function
- Vitamin C, which boosts the immune system and aids healing
- A source of hydration due to its high water content
Pectin Power for Diarrhea
Applesauce is naturally rich in pectin, a type of soluble fiber. Unlike insoluble fiber, which can worsen diarrhea, soluble fiber absorbs water and adds bulk to the stool, helping to firm things up. Pectin also acts as a prebiotic, feeding beneficial bacteria in your gut and promoting a healthy microbiome, which is often disturbed during illness.
Unsweetened vs. Sweetened Applesauce
Not all applesauce is created equal when you're sick. The type you choose can significantly impact your recovery. Here is a comparison of unsweetened versus sweetened applesauce:
| Feature | Unsweetened Applesauce | Sweetened Applesauce |
|---|---|---|
| Added Sugar | None | Contains added sugars, such as high fructose corn syrup |
| Digestive Impact | Gentle and soothing on the stomach | Can worsen digestive issues and diarrhea |
| Nutritional Profile | Contains natural vitamins, minerals, and antioxidants | High in calories and can cause blood sugar spikes |
| Recommended for Illness? | Yes, ideal for soothing an upset stomach and providing nutrients | No, avoid due to high sugar content which can irritate the gut |
It is always best to opt for unsweetened applesauce or make your own at home to avoid the digestive pitfalls of added sugars. These added sugars can draw water into your intestines, potentially making diarrhea worse.
Important Considerations When Eating Applesauce
While applesauce is a safe and beneficial choice, remember that your body needs a variety of nutrients to recover fully. Start with small, frequent servings of applesauce and gradually reintroduce other bland, soft foods as you feel better. These include:
- Bananas
- White rice
- Plain toast
- Broths and clear soups
- Cooked carrots or potatoes
- Plain crackers
Avoid foods that can irritate your stomach, such as fatty, spicy, and greasy foods, as well as high-fiber raw vegetables and fruits, caffeine, and dairy products (unless probiotic-rich yogurt is tolerated).
For more information on the best foods to eat when you're feeling under the weather, consult resources from reputable health organizations like the Cleveland Clinic.
Conclusion
So, is apple sauce ok when sick? Absolutely, as long as you choose the unsweetened variety. Its gentle texture, soothing properties, and nutrient content make it an excellent food for recovery from stomach issues like nausea, vomiting, and diarrhea. By incorporating unsweetened applesauce into a diet of bland, easy-to-digest foods, you can provide your body with the fuel it needs to heal without causing further digestive upset. As always, listen to your body and consult a healthcare professional if symptoms persist.
