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Stewed Apples for Gut Health and a Happy Microbiome

BySavannah Slade

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This simple, yummy recipe for stewed apples is a healing, medicinal food that can make a significant impact on your health and digestion. Stewed apples are much easier to digest than raw apples, and they are so delicious! Continue reading to learn about how they improve gut health, overall health, how to make them, what to serve them with, and more.

How do Stewed Apples Benefit Gut Health? 

Insoluble Fibers

Fruits and vegetables contain insoluble fibers, which are known to improve health in many ways. The digestive system can’t break down these fibers, so they can help improve constipation and keep you regular.

Prebiotic fibers are a type of insoluble fiber that serve as food for gut bacteria. They are famous for their health benefits and impact on gut microbiota. You guessed it, apples have both insoluble fibers and prebiotic fibers.

Antioxidants

Apple skins contain various antioxidants, including polyphenols, tannins, flavonoids, and phenolic compounds. These antioxidants have anti-inflammatory effects, and can help protect cells from oxidative stress. 

In vitro studies conducted on mice have shown that polyphenols extracted from apples help protect against damage to the gastrointestinal mucosa caused by drugs.1 In other words, the polyphenols in apples can help protect your gut lining from damage. This is just one way that polyphenols improve gut health!

Improving Gut Microbiome

Stewed apples improve the microbiome through prebiotic fibers and pectins. The prebiotic fibers in the apples feed beneficial bacteria, which improves the microbiome and leads to many other health benefits.

Apples also contain pectins (a type of soluble fiber), which positively change the diversity and abundance of friendly gut bacteria. Scientific evidence has shown that pectin helps good bacteria adhere to cells in the gut while blocking harmful bacteria from attaching.2 So the benefit is two-fold: it helps to increase beneficial bacteria in the digestive tract while decreasing the growth of harmful bacteria!

Healing Leaky Gut

Leaky gut happens when the gut barrier is compromised, and it can lead to a myriad of problems. Prebiotic dietary fiber, apple polyphenols, and pectin can all improve the gut barrier function and reduce intestinal permeability.3 In other words, the compounds found in apples can help repair the gut lining, and makes it harder for substances to pass through.

Short chain fatty acids play a big part in this healing, and they are a byproduct of the good bacteria fermenting fiber from the apples. Not only do short chain fatty acids improve gut motility and strengthen the gut lining, they also play a significant role in cell function, lipid (fat) metabolism, and the immune system.

How do Stewed Apples Benefit Overall Health?

Improved Blood Sugar Levels

Research has shown that the polyphenols in apples have a positive impact on blood sugar control.4 This fact makes stewed apples the perfect food for diabetics, especially when looking for a sweet treat.

The glycemic index of stewed apples can vary based on the variety of apple used and the cooking method. However, they generally fall between a low to moderate range, from 39-44. (A low glycemic index is considered to be anything below 55.)

If you want to lower the glycemic index further, add some grass-fed butter or another high quality fat. This will further lower the blood glucose spike and the glycemic index.

Strengthening the Immune System

Apples contain Vitamin C and potassium, among other vitamins and minerals, which support the immune system. Also, the polyphenols in apples support the immune by boosting the activity of immune cells called macrophages, which help control inflammation.5

Apples are also low in histamine, which may make them perfect for those with histamine intolerance! Reducing histamine can help lower inflammation, easing the strain on the immune system and strengthening it.

High FODMAP Food

Apples are considered a high FODMAP food, meaning they contain a lot of fermentable sugars. For people with irritable bowel syndrome (IBS), small intestinal bacterial overgrowth (SIBO), food sensitivities, or other digestive issues, fermentable sugars may cause problems. If apples lead to digestive discomfort for you, it’s best to avoid them until the reintroduction stage of your low FODMAP diet. 

What to Eat Stewed Apples With

These are the best ways to serve these stewed apples. There are so many uses, and you can get as creative and experimental as you want.  Make a big batch, then store it in your fridge to use whenever you need it!

  • Serve as an easy snack for toddlers and kids – a simple alternative to apple sauce pouches.
  • Use as homemade baby food– This recipe is gentle on babies’ stomachs, and is perfect if you are following baby-led weaning.
  • Top a yogurt parfait or use as a topping in yogurt bowls.
  • Serve as an alternative to jam on top of toast. Think of it as apple confit!
  • Use to make old fashioned apple dumplings.
  • Add to overnight oats as a flavorful topping.
  • Use as a topping for pancakes or waffles for a sweet, warm addition.
  • Use as the base for an apple crisp or crumble for a cozy dessert.
  • Fill an apple pie for a classic comfort.
  • Top vanilla ice cream for the perfect fall treat.
  • Add to smoothies for a quick and healthy boost.
  • Mix into your favorite baked goods like muffins, bread, or cakes for added moisture and flavor. Works particularly well in apple cakes or spiced bread.
  • Serve as a side dish to pork chops, or even as an ingredient within pork stews.

How to Make Stewed Apples

Time needed: 40 minutes

Making stewed apples is super simple! It’s unbelievable how many health benefits can come from such an easy recipe. Here is the step-by-step guide.

  1. Prepare the Produce

    Wash the apples well to remove any pesticide residues. (Non-organic apples are the worst offenders, shoot for organic wherever possible.)Apples being washed

  2. Remove the Core of the Apple

    Remove the seeds of the apples as well. Sliced apples on a cutting board

  3. Slice the Apples into Bite-Sized Pieces

    For the most health benefits, don’t remove the apple peel.Bite-sized pieces of sliced apples on a cutting board

  4. Add Vanilla Beans

    This step is optional but adds so much flavor to the final product. Slice the vanilla pod lengthwise, then use a spoon to remove the vanilla beans. A vanilla pod being scraped to remove vanilla beans

  5. Put Everything Into the Pot

    Place the apple slices into a heavy-bottomed pan over low heat with some cinnamon, and optional vanilla beans. Since apples are acidic, it’s important to use non-toxic cookware to prevent the apples from reacting with the material and leaching harmful substances.Sliced apples and cinnamon sticks in a blue ceramic pot

  6. Add Water

    Add as little as 1 cup of water, or up to 2 cups of water, depending on how much liquid you want leftover. Adding water to apples in a blue pot

  7. Add Lemon Juice

    Squeeze half a lemon for added freshness and flavor. A lemon being squeezed into a pot with apple slices

  8. Place your Pot on the Stovetop

    Cook on low to medium heat for 20-40 minutes, checking for doneness halfway through. Ceramic blue pot with apples and cinnamon over the stovetop

  9. Refrigerate and Enjoy!

    Store your finished stewed apples in the fridge. They will last for about 3-5 days in the fridge in an airtight container. Or, they can last for up to 6 months in the freezer stored in a freezer-safe bag. Stewed apples and a cinnamon stick in a small ramekin

Stewed Apples Recipe

This simple recipe is a game-changer. Give it a try and let me know how it turns out for you!

Yield: 6-8 cups

Stewed Apples for Gut Health

One serving of stewed apples with a cinnamon stick for garnish

This recipe has no added sugar, and is packed with polyphenols, pectins, and fiber. Perfect to soothe an upset stomach or as a sweet, healthy treat.

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes

Ingredients

  • 4-6 organic apples
  • 2 cinnamon sticks (or 1-2 tsp of ground cinnamon)
  • Juice from 1/2 lemon (about 2 Tablespoons)
  • 1 vanilla pod (optional)
  • 1 Cup of water

Instructions

  1. Begin by washing produce well
  2. Core the apples and remove the seeds
  3. Slice the apples into bite-sized pieces
  4. Place the sliced apples into a heavy-bottomed pot
  5. Add cinnamon sticks (or ground cinnamon)
  6. Add vanilla beans (optional)
  7. Add a squeeze of lemon juice from 1/2 lemon. This will range anywhere from 1-2 Tablespoons, if you are using a juice concentrate, start with 1 Tablespoon, and add according to your taste
  8. Add 1 cup of water
  9. Place the pot on the stovetop, and over low to medium heat, begin to stew the apples.
  10. Cook the apples for 20-30 minutes, checking for doneness.
  11. When the apples are cooked to your liking, remove them from the heat and store in an air-tight container in the fridge
  12. Enjoy!

Notes

Cinnamon: 2 sticks of cinnamon is about the equivalent of 2 tsp of ground cinnamon. You can adjust the amount of cinnamon used, depending on your preference.

Vanilla: I love using real vanilla pods any chance I can because it really adds so much flavor. And it makes me feel fancy. But I also regularly use vanilla extract. If that's all you have on hand, give it a go! Start with 1/2 tsp of vanilla extract and add more as desired.

Varieties of apples: You can use any apples for this recipe. When it's apple season, you will have an abundance of options! My favorite apple to use is the one that's on sale at the grocery store, haha. If you're looking for specific recommendations, I love granny smiths for a more tart option, and pink ladies for a sweeter option.

Leftover liquid: If your apples are cooked to your liking and there is still liquid remaining, you can strain that liquid and save it. It is delicious as a drink, and would make the yummiest apple cider!

Nutrition Information

Yield

16

Serving Size

1
Amount Per Serving Calories 45Total Fat 0gSaturated Fat 0gTrans Fat 0gUnsaturated Fat 0gCholesterol 0mgSodium 10mgCarbohydrates 12gFiber 2gSugar 9gProtein 0g

Nutritional information is provided as a courtesy and may not be accurate.

© Savannah Slade
Category: Gut-healthy foods

Sources:

1 https://www.mdpi.com/2076-3921/2/3/181

2 https://pmc.ncbi.nlm.nih.gov/articles/PMC8080816/

3 https://pmc.ncbi.nlm.nih.gov/articles/PMC4488768/

4 https://www.cambridge.org/core/journals/journal-of-nutritional-science/article/impact-of-polyphenolrich-sources-on-acute-postprandial-glycaemia-a-systematic-review/D2D7A6F43EA344CDAFF89B7030E386BB

5https://pmc.ncbi.nlm.nih.gov/articles/PMC9697562/#sec5-molecules-27-07977




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13 Comments

  2. Wow, this is so interesting. I knew apples were healthy, but didn’t realize to what great extend. Thank you so much for recording all those benefits. I made chunky apple sauce with the skin on last fall, does that count? I’ll be saving this to come back to. Thanks so much for sharing!

    Reply

  4. Yum!!! I’m going to have to try this on top of some yogurt or ice cream. I love apples and so does my oldest child haha he’d be pretty happy with this recipe!

    Reply

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