Keeping your heart healthy is a worthy priority. Staying regular is, too, because what happens to your body when you’re constipated can lead to frustration and discomfort. That’s why it’s nice to find foods that can help you accomplish both goals.
One food that you might not suspect could give you both a cardiovascular and a bowel health boost is apple cider. Sure, it’s often sold as just another seasonal beverage treat. But it contains two key nutrients that may protect and nourish your body in helpful ways.
Just how nutritious is apple cider? A cup contains about a half gram of fiber and around 250 milligrams of potassium.
It’s important to note that these nutrients aren’t as readily available in apple juice. As explained by registered dietitian Caroline Susie in a USA Today article, the process of making apple cider ensures that it retains some of the fiber and pulp that’s strained out of apple juice. That’s why it’s cloudy rather than clear — and why it can serve as a functional food.
Apple cider is beneficial for your heart
The fiber and potassium in apple cider can potentially provide you with some cardioprotective properties. For instance, a 2017 review published in the Journal of Chiropractic Medicine determined that eating a high amount of fiber could lower both total and low-density lipoprotein (LDL) cholesterol (the cholesterol known as “bad” cholesterol) appreciably. Consequently, adding a fiber-filled drink might be a good fit to your healthy lifestyle diet plan.
Pectin is the specific type of fiber that’s found in apple products such as apple cider, and pectin seems to be particularly heart-friendly. A 2022 study from Current Research in Translational Medicine found that pectins from fruit sources appeared to inhibit cardiac scarring and cardiovascular inflammation. Though the study was performed on animal subjects, its researchers explained that they intend to perform similar studies with human participants.
The potassium in apple cider can also provide protection against cardiovascular problems. According to the American Heart Association (AHA), potassium sweeps sodium out of the body, often having a positive effect on blood pressure. For this reason, the AHA recommends that adult women consume 2,600 milligrams of potassium and adult men 3,400 milligrams daily. For a woman, a glass of apple cider could meet nearly 10% of her potassium goal for the day.
Apple cider can also help you poop
Where does bowel health fit into this picture? Fiber (especially soluble fiber) is a known food-based treatment for ending constipation and promoting regularity. Because the pectin in apples is considered soluble fiber, it can help you poop, says WebMD.
A 2022 review in The American Journal of Clinical Nutrition took a closer look at the connection between the effects of fiber consumption on chronic constipation. The results showed that individuals who increased the amount of pectin they ate experienced more frequent and more normal stools after four weeks. The only downside was that their increase in pectin corresponded with an increase in passed gas.
However, before you run out and start drinking apple cider as your main beverage, you should know that it does have a disadvantage. Despite its nutrients, it’s one of those deceptively high-sugar “healthy” foods. Every cup of apple cider you drink delivers about 24 grams of sugar into your system. Given that the AHA suggests aiming to stay under 25 grams of sugar a day for women and 36 grams for men, one serving of apple cider can meet your sugar needs. Consequently, you may want to dilute your apple cider with regular water or unsweetened sparkling water to avoid opening the door to new problems while you’re trying to solve existing ones.