Not sure if you're on iPhone or Android but I root my OnePlus 9pro and use several ad blockers and privacy apps. A good one is xprivacylua, because it doesn't just block trackers but instead feeds them phony data so it interferes with the function of the app as little as possible. I would recommend you install shamiko as well to prevent apps from detecting that your phone is rooted. I'm sure there are similar options for iPhone but I'm not familiar it's been too long since I've had a jailbroken iPhone.
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NextDNS.io can block the trackers in the apps
I'm guessing the reason for most things forcing you to use an app is less because of data harvesting, and more because it increases repeated use.
When you have to go to your browser and remember to check a website it's harder to create a habit. If you have an icon flashing on your home screen every day it's much easier to remember to go to their site. Sure you can "Add to Home screen" functionality, but average users don't even know that exists.
It also feels like a bespoke app is more "professional" than a website, despite many apps secretly just being a website anyway.
That said, they are definitely harvesting your data. I just don't think that's the main reason for most apps.