查了一下,吃苹果可能防便秘是因为苹果皮上含apple pectin---一种水溶性纤维

In medicine, pectin increases viscosity and volume of stool so that it is used against constipation and diarrhea.

得连皮吃苹果或喝用整个苹果压榨过的apple juice/apple cider,其apple pectin的含量才高.所以有人给baby喝baby apple juice来处理便秘.而过熟的苹果pectin的含量较少.

其它水果或蔬菜也有pectin,且防便秘不能单靠水溶性纤维,还要有非水溶性纤维(insoluble fiber).所以吃多种水果和蔬菜较好.

Typical levels of pectin in plants are (fresh weight):

• apples, 1–1.5%

• apricot, 1%

• cherries, 0.4%

• oranges, 0.5–3.5%

• carrots approx. 1.4%

• citrus peels, 30%

http://en.wikipedia.org/wiki/Pectin

还有专门从苹果渣(apple pomace)里提取的 Apple Pectin supplement:

 

The ADA recommends a minimum of 20–35 g/day for a healthy adult depending on calorie intake (e.g., a 2000 Cal/8400 kJ diet should include 25g of fibre per day).

fiber: Nutrition Source, Harvard School of Public Health

 

 

 

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