Apples – A Gut-loving Superfood!
Stewed apple is an old-school functional food used for centuries to help heal and soothe the digestive tract. It is affordable and very easy to prepare to help you on your gut healing journey. This is nutritional medicine at its best – an apple a day keeps the doctor away!
Apple’s medicinal effects
Pectin: Apples contain a fibre called pectin which escapes digestion in the small intestine and makes its way intact to the colon where bacteria degrade it – this is known as a prebiotic. Due to pectin’s ability to hold water and form a gel, its journey through the gastrointestinal tract will bind ions and bile acids therefore improving cholesterol and lipid metabolism, increasing gastric emptying, improved glucose metabolism and fuelling gut flora. Pectin can help absorb excess water in the intestines and provide relief from loose stools/diarrhoea.
As pectin gets fermented by bacteria in your colon it produces substances called short chain fatty acids (SCFA). SCFA are an important food source for your digestive and immune cells in your gut. A large proportion of your immune system is in your digestive tract. A healthy amount of SCFA reduces inflammation and allows gut repair to take place.
Insoluble fibre: adds bulk to the stool and aids in moving it through the digestive tract, helping to improves constipation. The high fibre in apples may also assist in weight loss due to increased satiety and high water content.
Prebiotics: Apples contain prebiotic compounds that act as food for beneficial gut bacteria. These prebiotics help nourish the probiotics (good bacteria) in the gut, supporting a healthy gut microbiome. A balanced and diverse gut microbiome is associated with improved digestion and overall gut health.
Polyphenols: Apples are rich in polyphenols, which are plant compounds with antioxidant properties. Some polyphenols in apples, such as flavonoids and phenolic acids, have been found to support gut health by reducing inflammation and promoting the growth of beneficial gut bacteria.
Antihistamine effects: Apples also suppress histamine via reduction in mast cell degranulation, reducing allergy sensitivity and aiding immune regulation. Histamine intolerance is strongly linked with gut dysbiosis.
Boron: Also contain boron which rebuilds bone, and alleviates osteoarthritis, it also staves off fungal infections such as candida.
Hydration: Apples have a high water content, which can contribute to overall hydration. Proper hydration is essential for maintaining healthy digestion and preventing issues like constipation.
Stewed Apples Recipe
- 4 apples (any variety), peeled, cored and cut into small cubes
- 1/3 cup of water
- 1 teaspoon of cinnamon (optional)
- 2 cloves (optional)
- 1 teaspoon of ginger powder (optional)
- 1 teaspoon medicinal mushroom such as Turkey Tail for extra gut healing (optional)
- 2 teaspoons of maca powder for extra antioxidant power and hormonal balancing (optional)
Place all ingredients in a saucepan and bring to the boil and simmer for 7-10mins until apple is soft. Leave to cool and either freeze or refrigerate until needed. Have 2 tablespoons per day either on its own or as a topping on quinoa/rice/chia porridges.
It’s important to note that while apples can be beneficial for gut health, individual responses may vary. Some people with digestive sensitivities or conditions like irritable bowel syndrome (IBS) may find that apples exacerbate their symptoms. If you have specific gut health concerns or digestive issues, it’s best to book in a consultation to determine how apples and other foods can fit into your diet.
Remember that a healthy gut relies on a diverse and balanced diet, so incorporating a variety of fruits, vegetables, whole grains, and probiotic-rich foods can contribute to overall gut health and well-being.
