The sensation is real and has a simple explanation, but it can be an indication that something is wrong in the intestine.
Have you eaten an apple to satisfy your hunger and realized that immediately after you ate it, you were still hungry? Or has it even whetted your appetite even more? Although it is a common impression among people who eat apples, there is no scientific evidence that proves that the fruit increases hunger. But the feeling is real and there is a reason!
“Some fruits, like apples, are very easy and fast to digest, which makes you feel hungry right away. But this hunger can be influenced by the composition of the meal”, explains nutritionist Ana Paula Arantes Pires, from the Instituto Nutrindo Ideals.
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For example, if a person eats an apple in isolation for an afternoon snack or breakfast, without other food sources of fiber, protein or fat, he may indeed feel hungry soon after. “In this case, the meal with only the fruit makes the digestion faster, satiating for less time and generating hunger faster”, he adds.
To reverse this feeling and generate more satiety when eating the apple, the advice is to combine it with protein, positive fats and more fiber. One idea is to eat the fruit with natural yogurt, oatmeal and chestnuts. Another suggestion is to use it as an ingredient in recipes like apple pancake. “In this case, we could include eggs as a source of protein and positive fats and oats as a source of soluble fiber”, he adds.
Despite being a common sensation, not always feeling hungry after eating an apple can be normal. When hunger is excessive, it can be a sign that something is not working well in the intestine.. “This sensation can also be influenced by the imbalance of the intestinal microbiota, which we call intestinal dysbiosis”, says Ana Paula.
Imbalance in the intestinal microbiota is characterized by the unrestrained proliferation of natural microorganisms in the intestine, which can cause symptoms such as constipation, nausea, vomiting, gas, abdominal pain e diarrhea.
Okay, but what does this have to do with the apple? The fruit contains a substance called arabinose which, when fermented by fungi in the intestine, produces an acid called tartaric acid.
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“It is a substance that can cause a hypoglycemia [redução do açúcar no sangue]. Therefore, with this imbalance of fungi in the microbiota, there is an excess of tartaric acid in the body, generating a greater feeling of hunger after consuming the fruit “, clarified the nutritionist.
This increase in fungi in the intestinal microbiota is also known as fungal syndromea condition that can also cause other symptoms such as headache, recurrent candidiasis, comb and seborrhea on the scalp (seborrheic dermatitis).
According to Ana Paula, the main way to treat the imbalance of the intestinal microbiota is to change eating habits. “[É preciso] a diet with a reduction in ultra-processed food, avoiding excess protein, refined carbohydrates and saturated fat. We can also include some dietary supplements in this process, such as the use of probiotics and prebiotics”, he lists.
Despite being associated with the feeling of hunger, the apple should not be excluded from your diet. The fruit is rich in fiber, vitamins and minerals that have an antioxidant function, such as vitamins A and C, potassium, phosphorus, pectin and polyphenols.
“With its high antioxidant and anti-inflammatory potential, its consumption is beneficial to help fight free radicals, preventing chronic non-communicable diseases. [como doenças cardiovasculares e diabetes] and also contribute to the weight loss process “, advises Ana Paula.