Apples are one of the most popular and delicious fruits around the world. With their sweet, juicy flavor and crunchy texture, it’s no wonder they’re a favorite snack and ingredient. But apples aren’t just tasty – they also offer some potential health benefits. One common claim about apples is that they have diuretic effects, meaning they can help promote urination and flush excess water from the body. But is there any truth to this claim? Let’s take a closer look at the science.
What is a Diuretic?
A diuretic is any substance that increases the production of urine. Diuretics work by making the kidneys eliminate more sodium, chloride and water from the body through urination. This reduces overall fluid volume in the blood and helps lower blood pressure. There are several types of diuretics:
- Osmotic diuretics – These draw water from the blood into the bowels to be removed from the body.
- Loop diuretics – These prevent the kidneys from reabsorbing sodium and chloride.
- Thiazide diuretics – These block the kidneys from reabsorbing sodium and chloride in a different part of the kidneys.
- Potassium-sparing diuretics – These block aldosterone from signaling the kidneys to excrete potassium.
Both prescription and natural diuretics help rid the body of excess fluid buildup and reduce blood pressure. Common symptoms of taking diuretics include increased urination, thirst and electrolyte imbalances.
Are Apples a Natural Diuretic?
Some sources claim that apples act as a natural diuretic due to their high water and fiber content. It’s true that apples are very hydrating, with about 85% of their weight coming from water. And they contain pectin, a type of soluble fiber that can absorb water and increase bulk in the stool.
These properties can potentially promote urination and healthy bowel movements. However, there is no strong scientific evidence that apples have significant diuretic effects for most people.
A few small studies have examined apples and diuresis:
- One study in 10 healthy people found that eating 1.1 lbs (500 g) of applesauce significantly increased urine output over a few hours.(1)
- Another study in 12 healthy people showed that consuming dried apples increased urine output compared to a control drink with no apples.(2)
- Yet another small study found that six women with mild hypertension experienced increased urination over six hours after consuming apple juice.(3)
While these studies hint that apples may have mild diuretic effects, they have major limitations, including small sample sizes and short study periods. Overall, there’s insufficient evidence that eating apples regularly would have dehydrating or blood pressure-lowering effects similar to prescription diuretics.
Other Potential Diuretic Foods and Beverages
While apples may not be potent natural diuretics, some other foods and drinks are better researched and seem to have more significant effects on urination:
| Food/Beverage | Active Compound(s) | Possible Diuretic Mechanisms |
|---|---|---|
| Caffeinated drinks | Caffeine | Caffeine directly stimulates the kidneys to eliminate more fluid into the urine. |
| Dandelion | Taraxasterol, phenolic acids | May inhibit the kidneys’ ability to reabsorb water and sodium from the urine. |
| Parsley | Apiol, myristicin | Thought to directly induce kidney filtration and urination. |
| Celery | Phthalides | May relax smooth muscles like those around the kidneys to promote urine flow. |
| Onions | Quercetin, disulfides | May alter kidney function to produce more dilute urine. |
| Cranberries | Organic acids, flavonoids | May increase urine acidity and flow. |
As you can see, there are several foods and beverages with compounds that may trigger diuresis through various mechanisms involving the kidneys, urinary tract and circulatory system. However, most evidence is preliminary and inconclusive.
Other Health Benefits of Apples
Though apples may not be very potent diuretics, that doesn’t make them any less healthy. Here are some of the evidence-based health benefits apples can provide:
- Rich in antioxidants – Apples contain polyphenol antioxidants like quercetin that can help lower inflammation and protect cells from damage.
- May improve heart health – Compounds in apples may help reduce cholesterol, blood pressure and clotting to keep your cardiovascular system healthy.
- Help control blood sugar – The fiber in apples slows digestion to prevent unhealthy spikes in blood sugar levels.
- Support gut health – The polyphenols, fiber and probiotics in apples promote good gut bacteria and healthy digestion.
- Protect brain function – Quercetin and other antioxidants in apples may help defend memory and cognitive health as we age.
Additionally, apples are very nutritious, packing fiber, vitamin C, copper, vitamin K and potassium with just around 100 calories per medium-sized fruit.
Possible Side Effects of Apples
Apples are generally very healthy and safe to consume regularly. But there are some things to keep in mind:
- Pesticide residues – Buy organic when possible to minimize pesticide exposure from conventionally grown apples.
- Food allergies – Allergies to apples, though less common, can cause serious reactions in some people.
- Tooth damage – Biting and chewing apples can crack, chip or even break teeth if you have vulnerable teeth.
- Gas and bloating – Excessive fiber from apples may cause gas, cramping or diarrhea in sensitive people.
- Drug interactions – Compounds in apples may interact with certain medications like blood thinners.
If you experience any negative effects from eating apples, limit your intake and consult your healthcare provider if necessary.
Conclusion
While apples provide a juicy crunch and sweet flavor, the evidence that they have diuretic effects is weak. Small studies hint apples may mildly increase urination over short periods, but more research is needed.
Other foods like celery, parsley and cranberries appear to have stronger diuretic actions in the body. Still, apples provide ample nutrients and antioxidants that can benefit your health, as long as you consume them in moderation and avoid side effects.
Overall, apples make a tasty, nutritious snack for most people. But contrary to popular belief, they likely won’t dehydrate you or significantly increase urine output like prescription diuretic medications. Their hydrating juice and fiber content may modestly promote urination, but not nearly as much as caffeine, herbal teas or other produce.
