Stewed Pears – Support your gut

You may have heard that bone broth and probiotics support gut health, but what about stewed pears and apples? If you have a reactivity to apples, possible due to a cross reactivity with birch pollen or latex, pears often a good alternative.

Stewed pears are a tasty simple snack, or even meal, that help to to reduce inflammation in our guts. Eating them regularly can help with IBS, IBD, bloating, pain and constipation and other conditions associated with chronic inflammation. Please remember, they are high in FODMAPs so are not recommended on a low-FODMAP diet.

Like apples, the polyphenols in pears protect the gut by fighting inflammation, supporting the gut bacteria (gut microbiome), and heart health.

Polyphenols are naturally-occurring compounds found in in plants, including fruits, vegetables, coffee, tea, and wine.

Once consumed, only about 5-10% of polyphenols are directly absorbed in the small intestine, while the rest make their way to the colon to be broken down by our gut bacteria into metabolites, which then have important effects in the body.

Supplements are starting to emerge that contain polyphenols for gut health. But you can also get these same polyphenols from regularly consuming super foods like stewed apples or pears.

Pears contain high levels of antioxidants, vitamin C, vitamin K, and copper. These compounds counter the effects of free radicals, protecting cells from the damage they can cause.

Stewed pears, particularly the skins, are rich in soluble fibre, a type of prebiotic. This fibre helps the beneficial bacteria in our guts thrive which has a significant impact on our gut health, promotes healthy bowel function (necessary for detoxification), and can increase feelings of fullness after a meal (supporting weight loss).

Both cooked and raw pears are healthy, and can have a positive impact as part of a balanced diet. But when pears are cooked, something magical happens, and release extra pectin – a special form of fibre.

Pectin improves the environment of our guts, feeds cornerstone bacteria, and studies in animals, have shown it to be anti-inflammatory.

The intake of apples, pears and carrots has been found to be associated with a reduction in rhinitis, asthma, and allergic dermatitis.

Unless you have a problem with the texture of stewed pears with their skins left on, it is a good idea to not peel pears. The skins contain more polyphenols, dietary fibre, and minerals compared to the other edible parts of the fruit.

Stewed pears can be eaten as a snack, a dessert, or a meal substitute (no more than one substitution per day), and can be stored in the fridge to be eaten the next day. They’re delicious with porridge. Cinnamon can be added as it is anti-inflammatory and helps balance the blood sugar spike that is seen after eating pears.

A capsule of a probiotic such as Lactobacillus GG, Saccharomyces Boulardii, or Bifidobacteria can be opened and sprinkled on top of the cooked pears before serving to add beneficial probiotic bacteria.

Both pears and apples have similar health benefits, but some people react to apples or just may prefer pears! We do know much more about the health benefits of stewed apples at this stage, with research into pears still ongoing.. It’s recommended to include both apples and pears as part of a varied diet – why not eat both!