Stewed apples are becoming a trendy dish on social networks thanks to their potential health benefits for intestines. When cooking apples, the structure of the fiber is broken, releasing pectin, a type of soluble fiber that helps support digestion and nourish the gut microbiome.
Cooking tea releases a lot of pectin, whether you keep it or give it off, says Dr Stephani Johnson, RDN, DCN, Associate Professor, Department of Clinical Nutrition and Prevention Services at Rutgers Medical College. This is a very beneficial soluble fiber for the intestines".
Pectin is present in many fruits, but in apples, especially the skin, the content is higher. When cooked, pectin is released more and acts as a prebiotic, a food source for beneficial bacteria.
To maintain a healthy gut microbiome, factors related to digestion, immunity and even mood, the diversity of beneficial bacteria is very important, says says David David Collen, MS, RD, CDN at Mount Sinai (USA).
Supports bowel movements and digestion
Stewed apples are rich in soluble fiber, which helps soften and get rid of them more easily thanks to the formation of a water-reserving gel. collen said that jujube maintains regular bowel movements, but if you want to improve constipation quickly, raw apples will be more effective because they contain a lot of insoluble fiber.
Cooking breaks down a portion of the insoluble fiber, making stewed apples easier to digest, explains Johnson. This is a good choice for people with sensitive stomachs or digestive disorders".
Other health benefits
In addition to its effects on the intestines, pectin also helps reduce cholesterol by attaching to it in the digestive tract, limiting absorption into the blood. Pectin also slows digestion and releases glucose, which helps regulate blood sugar.
Tubers provide pectin, vitamin C, vitamin B, potassium, and antioxidants such as quercetin. These nutrients support heart function, boost immunity and protect cells from damage.
How to eat stewed apples to optimize the benefits:
Add stewed apples to oatmeal for increased fiber and natural sweetness.
Combine stewed apples (prebiotic yogurt) with yogurt (probiotic yogurt) to increase the benefits of the microbiome.
Add cinnamon, nutmeg, ginger or nutmeg to supplement antioxidants, support the heart, brain and control blood sugar.
Sprinkle additional nuts on top to add healthy fats, protein and crunchiness.
Stewed apples are a nutritious, easy-to-digest and gut-friendly choice. Using it combined with other nutrient-rich foods will help maximize the benefits, from aiding digestion to protecting cardiovascular and immune health.
