Stewed apples for gut health
Most people like apples; this dish is very easy to make; and here I give you good reasons to make this - best with chemical free apples - for eating as a delicious and health-some gut friendly food!
Recipe: 4-6 serves
6 fresh, unsprayed and unwaxed apples
½ cup water
2 tsp cinnamon
Wash, core and chop or slice the apples.
Put into a pan with water and cinnamon. Cover and cook for about 15 minutes until soft. Mash or blend with a hand blender to desired consistency.
Can be eaten warm or cold.
Store in a glass jar in the fridge or individual serving sizes.
What's the health magic in apples?
Apples are one of the highest food sources of pectin, a soluble fibre, and antioxidant polyphenols.
Soluble fibre is a prebiotic: beneficial food for our gut bacteria.
It is fermented by gut microflora to produce beneficial short chained fatty acids (SCFA). These promote cell regeneration of the gastrointestinal lining and stimulate proliferation of health promoting microbial species. These improvements in our intestine reduce gut inflammation, gut-mediated pain and dysregulated immune activation.
This soluble fibre
helps relieve constipation AND helps treat diarrhoea
helps detox our bodies AND naturally lowers cholesterol
helps stabilise blood sugar SO can be eaten by diabetics
helps support weight loss by improving the gut microbiome and increasing satiety – that sense of fullness that stops you eating (Axe,nd)
helps protect against allergies by improving the gut microbiome, which suppresses immune cell production of histamine and hence reduces rhinitis, asthma and atopic conditions (Ash, 2011).
Apple-derived polyphenols are antioxidants.
These help reduce inflammation and hence inflammation-driven chronic diseases, including type 2 diabetes.
Granny Smith apples have the have highest polyphenol content.
Granny Smith > Royal Gala > Fuji
Organically grown apples are higher in polyphenols than conventionally grown apples.
Cinnamon too is a therapeutic food
Cinnamon helps with stabilising blood sugar by modifying insulin, and has itself anti-inflammatory, antimicrobial, antioxidant, anti-tumour, cardiovascular, cholesterol-lowering and immunomodulatory effects (Ash, 2011).
I make batches of stewed apple in this way, and freeze in 2 cup portions. This gives me enough to make a batch of cookies (gluten-free, dairy-free, egg-free, sugar-free) and miscellaneous addition to porridge, yoghurt or kefir when hankering for some sweetness.
References and more information
Ash, M (2011), “Is this a perfect functional meal for mucosal tolerance?”, Clinical Education, http://www.nleducation.co.uk
Axe, J, n.d.,“Fibre-packed Pectin Helps Treat High Cholesterol & Diabetes”, https://draxe.com/pectin/