Applesauce is a classic comfort food for many people, especially during times of illness. Its mild flavor and soft texture make it a gentle option for a sensitive stomach and a sore throat. But what exactly are the benefits, and what should you keep in mind when consuming it while sick?
Why Applesauce is a Go-To for an Upset Stomach
When you have an upset stomach, nausea, or diarrhea, your digestive system is compromised and needs rest. Applesauce is a key component of the well-known BRAT diet, which stands for Bananas, Rice, Applesauce, and Toast. These foods are bland, low in fat and fiber, and easy for your gut to digest, which helps reduce stress on your gastrointestinal tract.
The soluble fiber known as pectin, present in applesauce, is particularly helpful for diarrhea. Pectin absorbs water in the gut, helping to firm up stool and providing relief from loose bowel movements. The mild, low-acidity nature of applesauce also makes it a soothing food that won't irritate an inflamed stomach lining.
Soothing Relief for a Sore Throat
A sore throat can make swallowing solid foods painful and difficult. The cool, smooth texture of applesauce is an ideal solution. It glides down the throat easily and can provide a numbing sensation that reduces discomfort. Unlike crunchy foods that can scratch and irritate your throat, applesauce offers a gentle way to get calories and nutrients when you have a cold or a throat infection. For added relief, consider eating it chilled from the refrigerator. Applesauce made from cooked, skinless apples, which is typical for store-bought versions, is less likely to cause irritation than eating a raw, high-fiber apple.
Applesauce and Hydration
When you are sick, especially with a fever, vomiting, or diarrhea, staying hydrated is crucial. Applesauce has a high water content and contains electrolytes, most notably potassium, which can be lost during bouts of illness. While it's not a complete replacement for water or electrolyte drinks, it contributes to your fluid intake and provides some essential minerals that help your body function properly during recovery.
Considerations: Store-Bought vs. Homemade
While applesauce is beneficial, not all versions are created equal. The nutritional content can differ greatly between commercially produced and homemade varieties. Here’s a quick comparison:
| Feature | Store-Bought Applesauce | Homemade Applesauce |
|---|---|---|
| Added Sugar | Often high in added sugars or corn syrup, which can cause blood sugar spikes and potentially worsen inflammation. | You control the ingredients, allowing for a no-sugar-added or low-sugar option. |
| Nutrients | May have lower levels of natural vitamins and antioxidants due to processing, though many brands add Vitamin C. | Retains more natural vitamins, antioxidants, and phytochemicals, especially if made with the peel. |
| Convenience | Convenient and readily available with a long shelf life. | Requires prep time, but allows for greater customization and freshness. |
| Flavor | Can have a sweeter, more uniform flavor, but may include preservatives. | Tastes fresh and can be customized with spices like cinnamon or ginger for additional benefits. |
Tips for Consuming Applesauce When Sick
To maximize the benefits of applesauce when you’re not feeling well, keep these tips in mind:
- Choose unsweetened: Look for unsweetened versions to avoid unnecessary sugar, which can negatively impact your immune system and overall health.
- Read the label: Always check the ingredients list for added sugars or high-fructose corn syrup, especially if you have diabetes.
- Start with small amounts: If your stomach is particularly sensitive, begin with a small portion to ensure it is well-tolerated.
- Combine with other bland foods: For a more balanced intake, pair applesauce with other bland foods from the BRAT diet, like white rice or toast.
Final Takeaway
Eating applesauce when you're sick is generally a safe and effective strategy, particularly for soothing an upset stomach, calming diarrhea, and easing a sore throat. It offers a dose of hydration and some key nutrients like potassium, which are important during recovery. However, it's not a nutritional powerhouse and should be used as a temporary part of a bland diet. For more in-depth nutritional information, you can consult resources like Healthline's article on applesauce nutrition. Remember to listen to your body and return to a more varied, nutrient-dense diet as soon as you feel better.
