Apple diet

Apple diet, it really does keep the doctor away; whether it's lung and bowel cancer you're concerned about, the health of your colon, diabetes or generalised inflammation in the body, this amazing fruit really does have a role to play. 

This page was updated by Dr Barrie Lewis DC on 7th May, 2019.

"The remedy oft in yourself doth lie."

- William Shakespeare

Apple trees and cholesterol are very much connected; they are a simple way to modify the diet and be healthier.


The European Commission passed legislation to enable apples to be served in schools, for which the princely sum of 90 million euro was set aside.

Furthermore they plan to remove all junk food from schools and provide each child with a free apple or pear every day. Now that is putting your money where your mouth is.

It is a sin against our children to make money for the school from tuck-shops by providing junk food; who do we think we are fooling? Is it any wonder that the Western world has a diabetes epidemic, known as the white plague, threatening our kids?

The EC obviously thought that was cheaper than building new hospitals for the mountain of sick children that has sprung up in Europe since the advent of the sweet tooth that cola and snack companies have initiated.

Will you do the same for your child; and yourself? An apple a day really is the best medicine.

The old saying has profound basis in fact, as they have been scientifically proved to hold a preventive activity in bowel, lung and heart disease. Just consider the following; and it is all has been verified.

  • Lung metastatic disease
  • Lung function
  • Type 2 diabetes
  • Heart conditions
  • High blood pressure
  • Diarrhoea and constipation
  • Bowel infections
  • Colon malignant conditions
  • Colon inflammatory disease
  • Heavy metal toxicity

Peas with raw honey, and red grapes with apples; make sure you have them regularly on the breakfast table, they are too are full of prevention.

Shiny red apples, fit for a feast.

Best medicine

Life is heavy these days, perhaps it always has been for the majority of people. Cancer and autoimmune diseases are all about us; apple diet is part of the best medicine solution.

Make time to laugh a lot too.

Few things beat a sense of humour, an acceptance of the things we cannot change, and a determination to ring in those that we can. An apple a day is surely one of them.

Much of that heaviness is of our own making. If we smoke, or allow ourselves to become obese then we know full well that pain will soon be our closest companion. Best medicine will help.

Some of it is not. A car accident not of your own making, for example, and whilst much is known about cancer, much remains mystery; even those with the healthiest lifestyles still sometimes get seriously ill. 

Part of my philosophy is learning to laugh at life and enjoy the best medicine; it comes out in my books. Despite our best efforts, S-H-one-T happens. After apples, laughter is the best medicine.

Stones in my clog by Bernard Preston.

Hi Bernie,

Just to let you know the Stones in my Clog ebook purchase was very fast and easy and is on my latest credit card statement exactly as expected! My 1st ever internet purchase ....done via PayPal. My girls will be proud of their 'old man' ...entering the electronic age! Really enjoy your writing style.

Dr H W

Water soluble fibre

The water soluble fiber in the pectin in an apple diet is a large part of its distinctive healing properties.

While there are obviously many ingredients in the not-so-humble-apple, scientists have proved that the following are important giving the not-so-humble-apple its best medicine status:

  • Apple fibre called pectin is a complex carbohydrate; it's a 'resistant starch' that isn't digested in the small intestine producing glucose, but instead passes through to the colon where it is fermented by the bugs to healthy short chain fatty acids.
  • Quercetin and other flavonoids, and
  • Vitamins and especially Vit C.
  • The fibre in the apple diet, found in the pectin has two parts, one a water soluble fiber fraction, the other insoluble:
  1. The insoluble portion of pectin improves bowel health by increasing the bulk and water content of the large intestine; that reduces colorectal cancer, a leading killer of both sexes. 
  2. The water soluble fiber in apple pectin is transformed into a gel in the gut. These soluble pectin gel fibres stabilise blood sugar (and thus is particularly good for Type 2 diabetics), reduce cholesterol absorption and blood pressure. They also provide an ideal environment for colon friendly bacteria.

75% of the fibre is found in the SKIN. Wash it thoroughly.

Apple diet

Apple diet shows you the benefits of this not so humble fruit.

Apples and bicycles are two simple ways to control cholesterol.

The apple and the bicycle make a great team in the battle to keep healthy. They're good friends - if you use them!

At Chiropractic Help we are concerned about the whole body, and not just your spine. While an adjustment may help the function of your bowel, it is clearly also important to be enjoying a healthy diet and getting plenty of exercise.

Health is additive and better health means contributing as many positives as possible, and minimising the negatives. Of course, there's the mind and spirit to add to freely mobile joints, a tip-top bowel and good physical shape.


  • Research at the John Hopkins Medical Institute found that water soluble fiber lowers both cholesterol (interestingly, only the ‘bad’ part of cholesterol, called LDL, but not lowering the ‘friendly’ cholesterol HDL). In fact, apple pectin actually raises the friendly HDLs. - so does exercise.
  • EXERCISE AND CHOLESTEROL and blood pressure are very much connected. Oats and apples both provide excellent water soluble fiber for the gut.
  • Research in Russia compared two groups of patients hospitalised with serious gut infections. One group was given antibiotics, and the other antibiotics and apple pectin. The second group were discharged 2-3 days sooner, on average. Pectin has a bacteriostatic effect.
  • A Ukraine study found that apple pectin binds toxic heavy metals in the gut, preventing them from being absorbed into the body.
  • Yet another study found that apple pectin reduced inflammatory disease of the gut.
  • An inverse association may exist between lung cancer risk and foods containing quercetin, found in high concentrations in apples and onions. More apples and onions, less lung cancer.
  • Researchers have found an inverse relationship between lung cancer risk and food sources high in a key substance, quercetin, found in onions and apples.
  • A study of 2512 Welsh coal minors found that lung function improved significantly with consumption of five apples per week.
  • Highly allergic? Asthma? Hayfever? Researchers in Switzerland have found that white mice bred to be highly allergic have much less allergic symptoms and signs if they FIRST eat some raw apple in the morning, half an hour before anything else. Eating the apple with or after breakfast brought no benefit.
  • Bone loss is reduced by phloridzin, a polyphenol found exclusively in apples, especially in the peel.
  • The consumption of apples, bananas and tomatoes, mediated via carotenes such as lycopene, reduced inflammation in lungs, most evident in former smokers.(1)

"Any powerful idea is absolutely fascinating - and absolutely useless unless we choose to use it."

Richard Bach

Will you start eating an apple a day? Perhaps half an apple? It will keep the doctor away you know!

How does the apple diet actually work?

  1. The antioxidant quercetin plays a major role in affecting lung function and lowering the risk of lung cancer. In also prevents the formation of oxidised cholesterol in the gut, the very most dangerous form of cholesterol, that causes atherosclerosis, a killer.
  2. Apple Pectins have been shown to have a pronounced anti-mutagenic effects. They protect cells from cancerous change.
  3. Apple pectin decreases the incidence and number of colon tumours by lowering a destructive enzyme which forms a key step in carcinogen activation and tumour initiation in the colon.
  4. Apple pectin is a bulk-forming agent and prevents both diarrhoea and constipation by a similar mechanism.

  5. Pectin in the apple diet modifies intestinal toxic bacterial enzyme activity in the gut, contributing to a protective effect against colon cancer.
  6. Water soluble fiber such as that found in apple pectin is known to decrease inflammation as measured by a a blood test for C-reactive protein. This substance has been associated with wide spread diseases such as Alzheimer's, cancer, diabetes and heart disease.

Another of God's gifts for the gummed up colon is beetroot constipation.

Fruits rich in pectin also include the peach, currant and plum.



There's a huge amount of research being done world-wide on the benefits of a healthy colon; along with plenty of fibre to give it bulk and a fresh diet for the microbiome, you need a steady supply of bacteria and yeasts from your food.

You can either take supplements, or make your own. Kefir is fermented milk that is rich in more than thirty different strains of bacteria and friendly yeasts necessary to digest the fibre such as pectin.

Use the site search function to find out more about kefir benefits.

An anecdote, and of no scientific value, but amongst the kefir benefits for me was almost complete relief of stomach pain within a week from which I had suffered from for 25 years. By sheer numbers they overwhelmed the proven presence of the heliobacter bug.

A sin

Apples left to rot on the ground in an orchard.

These English apples were left to fall and rot, simply because they didn't meet the must-be-perfect standards set by Brussels. Why weren't they at least pressed for apple juice or brewed into cider. Such waste... or even fed to pigs and horses.

A surplus of apples have fallen and wasted in the orchard.

Apple avocado and spinach recipes

Combine your favourite salads to make the perfect lunch for family or guests... they will love this, promise! Fresh spinach recipes apple avocado ...

Why Apple diet on a Chiropractic Help site?

Chiropractors are 'primary contact practitioners', meaning you don't need a referral letter from your doctor. So our patients usually find their way to us because of a pain somewhere, but addressing constipation, weight loss, exercise, raised cholesterol... is vital.

Honest injun. A poor diet is as hazardous for your health as poorly managed subluxations. Heresy - maybe even worse!

Planting apple trees

You need some good compost, and a strong back for digging the hole if you are planning on planting apple trees.

For some valuable tips at making a compost pile.

Had you thought of planting an apple tree? Tree planting help

Useful links

› Apple diet


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Interesting challenges of the day

1. Mr S is a 76 year old man with neck pain of some 9 months duration. Luckily, most of the discomfort is upper cervical which is only rarely arthritic; his lower cervical spine is a degenerative mess that I have left alone. After seven treatments his pain and stiffness is 50 percent better, and he is happy in the circumstances. He can sleep through the night now and that makes a huge difference.

2. Mr P is 32 year old man with very severe lower back pain radiating to the big toe which is 30 percent numb. He had an episode three weeks ago, took anti-inflammatories and was soon better as is typical of the medial disc herniation. But before it healed, after a trivia it came roaring back, much worse. The characteristic crossed sign was evident; sitting in a chair, straightening the right leg provoked severe left back pain and tingling in the leg. He is doing well.

3. Severe lower back pain is scary; just ask Mrs P. Just watching her get out of the car I she was in trouble; she had a slipped disc at L4 making her lean towards the opposite side; luckily she had no pain in the leg. Despite family pressure that this was far too severe for a chiropractor, she persevered. Within five days she was standing upright, and after two weeks almost pain-free. 

Despite a hectic job, she wisely took my advice and stayed home for what I call exercising bed rest.

4. Mr S has had lower back, groin and back of thigh and calf pain for fourth months.

He has a pincer deformity in the hip causing the stabs in the groin, and a degenerative facet causing the sciatica. Both are responding well to chiropractic and he is well pleased; sixty-five percent better after three treatments.

5. Mr T is a wise man; he has taken a warning TIA seriously and has lost 15 pounds, and has at least as much again to lose. A change to a low starch diet and half hour daily stroll has made the difference; but the walking is making his foot and back miserable. The expensive orthotic is hopeless; luckily his hips and back are fine, but he needs a simple heel lift; he has a short leg.

6. I too have had serious lower back issues, luckily fixed by my own chiropractor; so I too have to do my exercises, take care when lifting supers full of honey, gardening and using the chainsaw. Regaining the function of your spine is just as important as the pain.

7. My own granddaughter, only 7 is hypermobile giving her pelvic, knee and ankle issues. X-rays show a mildly dysplastic hip. Years ago we would have called it growing pains. She too regularly needs chiropractic care and luckily responds well. Increased range of motion is more difficult than too stiff in my opinion. Our care is for kids too.

8. This 65-year old lady is a serious gardener; every day she is bending, lifting and digging for 2 to 3 hours a day. It regularly catches her in the sacroiliac joint, so she has a treatment once a month that sorts it out. She does her lower back exercises faithfully.

9. This 88-year old lady is an inspiration; every day she is busy in the community. With a nasty scoliosis she manages very well with a chiropractic adjustment every six weeks and exercises faithfully done. 

10. Mr X is a 71-year old retired man who wants to continue with maintenance care every six to eight weeks; he had suffered from two years of lower back pain when he first came a few months ago. He has no discomfort now after 8 chiropractic treatments, but is aware that danger lurks.

11. Mrs C has been having severe headaches, and taking a lot of analgesics. It is a non-complicated upper cervical facet syndrome, and she is doing well.

12. Mr D is a 38-year old year man with chronic shoulder pain after a rotator cuff tear playing cricket. It responded well to treatment, but he knows he must do his exercises every day; for two years he could not sleep on that shoulder.

13. Mr D, a 71-year old man, has a severe ache in the shoulder and midback since working above his head. Trapped nerve tests are negative but he has advanced degenerative joints of Luschka; after just two treatments he is 50 percent better. Can we reach 90?

And so the day goes; chiropractors should not be treating the elderly most medical sites state but that is so much bunkum.

Have a problem that is not getting better? Looking for a different slant on your pain? Want to pose a question?

Interesting questions from visitors

CLS writes:

Greetings, Dr B.
You helped me quite some time back with a soothing and professional response which turned out to be exactly correct. I now consult a local chiropractor. You write a superb newsletter, too.

Your own unresolved problem. Pose a question

Knowing that up to 70 percent of the time the correct diagnosis is made with no examination, no special tests, no xrays, but just from the history, there is a fair chance I can add some insight to your unresolved problem. But at least 30% of the time, I may be quite wrong. Give plenty of detail if you want a sensible reply.

You visited this chiropractic help site no doubt because you have a problem that is not resolving and want to know more about what a DC does.

The quickest and most interesting way is to read one of my eBooks of anecdotes. Described by a reader as gems, both funny and healthful from the life and work of a chiropractor, you will love them. Priced right at $2.99, though Kindle fiddles the amount without telling me.