The Digestive Benefits of Applesauce for COVID-19
When you're dealing with COVID-19, symptoms like fever, nausea, and a sore throat can significantly impact your appetite and ability to eat. Applesauce provides a soothing solution, especially if you're experiencing gastrointestinal issues.
Applesauce is Easily Digestible
Applesauce is a component of the BRAT diet (bananas, rice, applesauce, toast), which has long been recommended for its ability to be gentle on a sensitive stomach. When apples are cooked and pureed, the fiber is broken down, making it much easier for your body to process than a raw apple with its skin on. For someone with COVID-19 and a reduced appetite or an upset stomach, this can be crucial for getting necessary calories and nutrients without causing discomfort.
Soothes a Sore Throat
A dry, sore, or scratchy throat is a common COVID-19 symptom. The soft, moist texture of applesauce makes it easy to swallow, bypassing the irritation that harder, crunchier foods can cause. The cool temperature of refrigerated applesauce can also provide additional relief, similar to a popsicle or cold drink.
Applesauce’s Nutritional Contributions During Illness
While a full-fledged, balanced diet is ideal for recovery, applesauce offers several key nutrients that can be beneficial when your diet is restricted due to illness.
Provides Pectin and Antioxidants
Applesauce contains pectin, a type of soluble fiber that can help add bulk to stool and alleviate diarrhea, a potential symptom of COVID-19. Apples also contain polyphenols, antioxidants that some research suggests may have anti-inflammatory effects. This can help the body manage the inflammatory response associated with the virus.
Offers Essential Vitamins and Minerals
Many commercially available applesauce brands are fortified with vitamin C. This vitamin is a powerful antioxidant that supports immune function and is essential for helping the body heal. Applesauce also naturally contains potassium, an important electrolyte that can be lost through vomiting or diarrhea.
Comparison of Applesauce Types for COVID-19
To maximize the health benefits and avoid unnecessary additives, it's important to choose the right kind of applesauce. Store-bought varieties can vary significantly in their sugar and nutrient content.
| Feature | Best for COVID-19 (Unsweetened Applesauce) | Less Ideal for COVID-19 (Sweetened/Sugary Applesauce) |
|---|---|---|
| Added Sugars | None, relying on natural fruit sweetness. | Often contains high fructose corn syrup or other added sugars. |
| Inflammation | Avoids added sugar, which can be inflammatory. | Excess sugar intake can contribute to inflammation. |
| Digestibility | Highly digestible and easy on a sensitive stomach. | Added sugars can sometimes worsen diarrhea or stomach upset. |
| Nutrients | Naturally contains fiber, vitamins, and antioxidants. | Often less nutritious due to processing and added sugar content. |
| Versatility | Can be mixed into oatmeal or smoothies without adding excess sweetness. | Overly sweet and can make adding other ingredients difficult. |
How to Incorporate Applesauce into Your COVID-19 Recovery Diet
Simple Ideas for Consumption
- Eat it plain: A simple, single-serving cup of unsweetened applesauce is a perfect, easy-to-manage snack. Its soft consistency is ideal when you have a sore throat or are fatigued.
- Mix it with oatmeal: For a more substantial, energy-rich meal, stir applesauce into warm oatmeal. Oats provide complex carbohydrates for sustained energy and are also gentle on the stomach.
- Add it to a smoothie: If your appetite is low, a nutritious smoothie can be an excellent way to get a concentrated dose of vitamins, protein, and energy. Combine applesauce with yogurt (for probiotics and protein) and a frozen banana for a soft, nutrient-dense meal.
- Use it as a base for baked goods: While energy might be low for baking, if you have assistance, making simple baked goods like applesauce muffins can provide an energy-dense, nutritious food option. This is especially useful during recovery when you need calories but lack an appetite for full meals.
Best Practices for Healthy Eating with COVID-19
To maximize your recovery, consider the broader context of your diet. Applesauce is a good part of the puzzle, but it shouldn't be the only piece.
- Focus on Hydration: Drink plenty of fluids, including water, broth, and tea, to stay hydrated, especially if you have a fever, vomiting, or diarrhea.
- Incorporate Protein: Include high-quality protein from sources like eggs, yogurt, and lean poultry to help rebuild muscle and maintain strength during recovery.
- Don't Overly Restrict Your Diet: While the BRAT diet is useful for acute stomach issues, don't stick to it for too long. Ensure you get a variety of nutrients for a robust recovery.
- Listen to Your Body: Eat when you feel hungry and choose foods that are most palatable to you, whether hot or cold.
Conclusion
Applesauce is a beneficial and safe food to eat when you have COVID-19, serving as a gentle, digestible, and nutritious option. Its soft texture provides comfort for a sore throat, while its fiber and vitamins help soothe an upset stomach and support immune function. Opt for unsweetened varieties to avoid the inflammatory effects of added sugars. By incorporating applesauce into a well-hydrated diet that includes protein and other vitamins, you can support your body's recovery process. As always, listen to your body and consult a healthcare professional for personalized advice regarding your diet during illness.
