What to remember:
Eating an apple before a meal can increase satiety and reduce calorie intake.
Its richness in fiber, volume and chewing contribute to this satiating and satietogenic effect.
The idea that fruit ferments in the stomach after a meal is not scientifically supported.
Some people who are sensitive to fermentable fiber may experience bloating.
Whether before or after a meal, the apple remains a nutritionally interesting and beneficial food.
Introduction
Fruit consumption is often recommended as part of a balanced diet . Among them, the apple occupies a special place due to the large number of varieties it has and its almost constant seasonality. This makes it one of the most popular fruits. A common practice is to consume an apple before a meal in order to promote satiety and reduce calorie intake. But is this habit really effective?
Apples and satiety
Several studies have explored the effect of fruit consumption, particularly apples, on feelings of satiety and subsequent calorie intake. A study published in the journal Appetite compared the effect of eating different forms of apples (whole, applesauce, juice with or without fiber) before a meal. The results showed that eating a whole apple before a meal reduced total calorie intake by 15% compared to the control group. Furthermore, feelings of satiety were significantly higher after eating the whole apple compared to the other forms.
Another study examined the impact of fruit timing on satiety. Participants consumed fruit either before or after the main meal. The results indicated that fruit consumption before the meal increased feelings of fullness and may contribute to a reduction in overall calorie intake.
Potential mechanisms
Several mechanisms may explain why eating an apple before a meal promotes satiety and reduces calorie intake:
1. High in fiber : Apples are rich in fiber, especially pectin, which slows gastric emptying and prolongs the feeling of satiety.
2. Volume and chewing : Eating a whole apple requires prolonged chewing, which increases the feeling of satiety by giving the body time to recognize fullness signals.
3. Low energy density : Apples have a low energy density, meaning they provide few calories per given volume, helping to reduce calorie intake while maintaining the feeling of satiety.
The question of intestinal fermentation
A common belief suggests that eating fruit after a meal could lead to fermentation, causing bloating and digestive discomfort . This idea is based on the assumption that fruit, rich in sugars and fiber, ferments in the stomach due to slower digestion of other foods consumed previously.
However, according to a publication in the New York Times, there is no specific time to consume fruit and the human digestive system is well designed to handle different types of food at the same time. In fact, it produces digestive enzymes specific to proteins, lipids, and carbohydrates that help it digest the food bolus churned by the stomach.
Also, the fruits do not stagnate in the latter to ferment. Moreover, due to the presence of hydrochloric acid, the stomach contains very few bacteria, clearly insufficient to produce fermentation.
Additionally, fiber fermentation takes place in the colon and is a normal and beneficial process without causing bloating, as it promotes the production of short-chain fatty acids that support intestinal health (known for their anti-inflammatory properties in particular).
However, some people sensitive to fermentable fiber (such as those with irritable bowel syndrome) may experience bloating or digestive discomfort after eating apples, especially if consumed in large quantities. In this case, it may be best to experiment with different eating times to see what works best for your individual digestive system.
Eating apples before or after a meal: what is the impact?
Some people prefer to eat an apple before a meal to benefit from its satiating effect, while others prefer to eat it afterward. In both cases, apples offer significant nutritional benefits, and their regular consumption is associated with better metabolic and digestive health.
There is no strict rule that dictates whether you should eat apples before or after a meal. The key is to include fruit in a varied and balanced diet based on your needs and digestive comfort.
Conclusion
Scientific evidence suggests that eating an apple before a meal can be an effective strategy for increasing satiety and reducing calorie intake, thereby promoting weight management. As for the idea that fruit ferments in the stomach if eaten after a meal, this is not supported by current scientific research. However, people sensitive to fermentable fiber may experience discomfort and should adjust their consumption based on their individual tolerance.
Ultimately, whether eaten before or after a meal, apples remain a healthy and beneficial food that can be part of a balanced daily diet.
Sources:
[1] Flood-Obbagy, JE, & Rolls, BJ (2009). The effect of fruit in different forms on energy intake and satiety at a meal. Appetite, 52(2), 416–422. https://doi.org/10.1016/j.appet.2008.12.001
[2] Abdul Hakim, B.N., Yahya, H.M., Shahar, S., Abdul Manaf, Z., & Damanhuri, H. (2019). Effect of Sequence of Fruit Intake in a Meal on Satiety. International journal of environmental research and public health, 16(22), 4464. https://doi.org/10.3390/ijerph16224464
[3] C. Claiborne Ray, 2010, Fruit and Fermentation, accessed from: https://www.nytimes.com/2010/02/23/science/23qna.html
