This is an archive article published on May 3, 2025

Red vs Green: Which apple is better for gut health?

Consuming apples with the peel is essential, as most of the fibre, polyphenols, and antioxidants are concentrated in this part of the fruit.

Red vs Green Apples (Source: Freepik)

4 min readNew DelhiMay 5, 2025 11:01 AM IST First published on: May 3, 2025 at 10:30 AM IST

The popular adage, ‘an apple a day keeps the doctor away,’ reflects the numerous health benefits associated with this humble fruit. An excellent source of essential nutrients and fibre, apples help support digestive health in multiple ways. But between the two kinds of apples widely available in the market – red and green — which one is better for gut health? Let’s find out.

According to Deepalaksmi, registered dietitian at Sree Balaji Medical Center, Chennai, the key differences lie in their sugar content, antioxidant levels, and the types of fibre they offer, which influence their impact on overall health and gut function.

Green Apples

“Green apples, such as Granny Smith, are known for their tartness and are lower in natural sugars compared to their red counterparts. This makes them particularly suitable for individuals managing blood sugar levels, as they have a lower glycaemic index,” said Deepalakshmi. Green apples are slightly higher in dietary fibre, especially pectin, a soluble fibre that helps regulate bowel movements, fosters the growth of beneficial gut bacteria, and supports gut health by enhancing intestinal microbiota diversity.

She added that they also contain polyphenols, which are known for their anti-inflammatory and antioxidant properties, contributing to a healthier gut by protecting against oxidative stress and inflammation.

Apples are a rich source of pectin (Source: Freepik)

Red Apples

According to her, red apples, such as Red Delicious and Fuji, are sweeter and have a higher concentration of anthocyanins, which are potent antioxidants found in their skin. These antioxidants help protect the gut from oxidative damage, support heart health, and can also reduce inflammation, benefiting overall gut health.

“Though red apples contain slightly less fibre than green apples, they still provide an excellent amount of both soluble and insoluble fibre, which is crucial for maintaining regular bowel movements and a healthy digestive tract,” she added.

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Red vs Green: Which is better?

While both red and green apples are beneficial for gut health, Deepalakshmi said that green apples may have a slight edge due to their lower sugar content and higher fibre levels, particularly in promoting gut health in individuals looking to manage weight or improve blood sugar control.

However, CV Aishwarya, a clinical nutritionist and lecturer at Sri Ramachandra Institute of Higher Education and Research, Chennai, added that red apples may have a slight edge in prebiotic activity due to their higher soluble fiber and polyphenol content, green apples may be better for those needing lower sugar, more digestive stimulation or those with sensitive gut conditions.

“They are a good source of dietary fiber which is good for digestive health, contain Vitamin C and trace minerals like potassium, promotes skin health and may support immune function,” she further mentioned.

She added that consuming apples with the peel is essential, as most of the fibre, polyphenols, and antioxidants are concentrated in this part of the fruit. For optimal benefits, Deepalakshmi recommends incorporating apples into a balanced diet, focusing on whole, minimally processed foods rich in fibre and antioxidants.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.