Stewed apples are not only a delicious and comforting dish, but they also pack a punch when it comes to supporting your gut health. This simple recipe, created by Dr. Tom O'Bryan, helps release apple pectin—a powerful prebiotic that can do wonders for your microbiome.
This gut friendly stewed apples recipe is a go to in my household in the fall, when apples are in season. It is a great example of using food as medicine to support your gut microbiome. Nourishing, affordable and delicious!
Gut Friendly Stewed Apple Recipe
Ingredients
4 organic apples (washed, seeded, chopped, but not peeled)
Barely enough water to cover the apples
A handful of raisins
2 tablespoons ground cinnamon
Directions
Combine all ingredients in a saucepan and bring to a boil.
Cook for 8-10 minutes, watching the apple skins carefully.
When the skin takes on a glossy sheen, remove the saucepan from heat. This indicates that the pectin in the skins is now easily accessible.
Enjoy as a warm, nourishing dish!
Dosage
Adults: 5 spoonfuls, twice daily.
Children (Under 3): 1-2 spoonfuls, twice daily.
Children (Ages 3-6): 3-4 spoonfuls, twice daily.
Ages 6+: Full adult dose.
It is especially beneficial after antibiotic use. Consuming this for 1-3 months can help restore the gut microbiome.
Benefits Of Stewed Apples for the Microbiome
Rich in Prebiotic Fiber: Apple pectin, released when the apples are cooked, acts as a prebiotic. Prebiotics feed the healthy bacteria in your gut aka probiotics, helping to maintain a balanced microbiome. This can improve digestion, mood, skin, sleep, support your immune system, and promote overall gut health.
Soothes and Heals the Gut Lining: The gentle, warm nature of stewed apples is soothing to the digestive tract. It can help reduce inflammation in the gut and aid in the healing of the intestinal lining, especially after antibiotic use or during times of gut distress. Perfect for anyone that is working on healing Leaky Gut!
Regulates Digestion: The soluble fiber in apples helps to bulk up stool and promote regular bowel movements, preventing constipation. At the same time, it can also soften stool, making it easier to pass and supporting a healthy digestive flow.
High in Antioxidants: Apples contain powerful antioxidants like quercetin and polyphenols, which help reduce oxidative stress in the body. These compounds support gut health by fighting inflammation and protecting cells from damage, contributing to a healthier digestive system.
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