Stewed apples have become popular for their potential beneficial effects on digestion.
When apples are stewed, specific fibers and nutrients are released that can support gut balance and function.
Stewed apples release pectin
When apples are stewed, pectin becomes more accessible. This soluble fiber can help support healthy digestion.
Pectin functions as a prebiotic
Pectin acts as food for beneficial bacteria in the gut. It helps create better conditions for a diverse gut flora.
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Multiple functions
A diverse gut microbiome is associated with improved digestion, a stronger immune system, and even better mood.
Apple peel contains extra pectin
The peel of apples contains more pectin than the flesh itself. Stewing can release the fiber regardless of whether the peel is included.
Soluble fiber can support regular bowel movements
Stewed apples contain soluble fiber, which can help promote more regular bowel movements.
The fiber makes stool easier to pass
Soluble fiber forms a gel-like substance that increases water content, making stool softer and easier to pass.
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Raw apples may work faster for constipation
Because stewing breaks down some of the insoluble fiber, raw apples may have a stronger short-term effect on constipation.
Stewed apples are easier to digest
Stewed apples are gentler on the stomach than raw apples, as the fibers become softer and easier to process.
Good for sensitive stomachs
For people with sensitive stomachs or digestive issues, stewed apples can be a milder option.
Pectin may help lower cholesterol
Pectin can bind cholesterol in the digestive tract, reducing how much is absorbed into the bloodstream.
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May support stable blood sugar
The fiber can slow digestion and the release of glucose, contributing to better blood sugar regulation.
Stewed apples contain several important nutrients
They are a source of vitamin C, B vitamins, potassium, and antioxidants such as quercetin.
The nutrients support the body broadly
These nutrients contribute to key functions such as heart health, immune response, and cellular repair.
How to eat stewed apples in healthy ways
They can be mixed into oatmeal for extra fiber and natural sweetness or combined with yogurt to support gut flora.
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Spices and toppings can provide additional benefits
Cinnamon, cardamom, ginger, or nutmeg can add antioxidants, while nuts or seeds can contribute healthy fats and protein.
Sources: Verywell Health.
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