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Stewed Apple – The Comfort Food for a Healthy Gut


Stewed apple is such a comfort food. My mother made it and my grandmother before her. It would be served with custard or cream and was always received with a smile.

It is not only heart warming food but both soothing and healing on the gut.


Stewed Apple Benefits for the Gut

Stewed apples are rich in soluble fibre and act as a prebiotic, feeding the beneficial bacteria in the gut, helping it multiply.

Apples also contain polyphenols, naturally occurring compounds found in plants, fruit, vegetables, tea, coffee and wine.

When the polyphenols from the apple reach the colon they take action, dampening down inflammation, enhancing the growth of beneficial bacteria and hampering the growth of pathogenic bacteria.


Two Organic Apples a Day Keep the Doctor Away

We consume about 100 million bacterial cells with one apple, but the bacterial composition is significantly different in those organically produced.

Organic apples carry a significantly more diverse and distinct microbiota, compared to a non-organic. There is an abundance of almost 40% more bacterial genera in the organic variety.

While one apple is better than none, research shows that two species of bacteria, Bifidobacteria and Lactobacillus increase when two apples are consumed.

Both these bacteria produce short-chain fatty acids (SCFAs) which have been shown to assist in the resolution of leaky gut syndrome, inhibit the growth of bad bacteria, help control appetite, balance blood sugar and cholesterol and increase the absorption of minerals. Stewed apples also seem to improve sensitivities.


Cooking Makes a Difference

Of course raw and cooked apples are both beneficial but when they are cooked the apples release extra pectin, a unique form of fibre.

The Recipe
  • 4 cooking apples (preferably organic)
  • 2 tablespoons of organic Billington’s brown sugar
  • 1 to 2 teaspoons of cinnamon (optional)
  • 3 cloves (optional)
  • About 5 tablespoons of water

The Method

Peel and roughly slice or chop the apple. Add to a saucepan along with the cinnamon, sugar and water. You can add a handful of sultanas here and reduce the sugar if you wish. Cover and cook on a low heat for 10 to 15 minutes, stirring every now and then to check the water hasn’t dried up. I like mine to become fairly mushy. Serve warm.

The cinnamon helps to balance the blood sugar and is anti-inflammatory. The cloves are warming and aid digestion.

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