This fruit-based pudding is relatively cheap and simple to prepare.
An NHS doctor has shared a dessert that could help reduce inflammation in the body and boost gut health. This tasty pudding is also relatively cheap and simple to prepare.
In recent years, health experts have raised more awareness about the importance of gut health. Research has shown that your gut microbiome can influence digestion, immunity, and even your mental well-being.
A healthy gut microbiome has also been shown to potentially help protect against various diseases, including inflammatory bowel disease, type 2 diabetes, and even some types of cancer. Diet plays a major role in your gut health, with certain foods shown to be microbiome-friendly.
One expert revealed that a tasty sweet treat could give your gut a boost for this reason. Speaking on social media platform TikTok, Doctor Karan Rajan, explained more.
Known online as Dr Raj, he cited stewed apples as a great way to keep your gut happy. He told his viewers: “If you want to improve your gut health, stewed apples might actually work.”
Stewed apples are a popular component in apple crumble and apple pie but can also be enjoyed on their own. Using cooking apples, sugar and water or lemon juice you cook them in a pan to soften them.
It is this process that makes them especially gut healthy, the expert said. He continued: “Raw apples contain pectin, a gut friendly soluble fibre, but most of it is trapped bound tightly to cellulose in the apple cell walls, making it harder for your gut bacteria to access.
“But when you stew the apple, gently simmering it with water, you’re basically unlocking the pectin. Heat starts to break down the cell walls and partially hydrolyses the pectin, breaking down the long rigid chains into shorter, more soluble ones.
“Your gut bacteria can ferment these bite size fibre fragments way more easily, which means even more short chain fatty acids can be produced.
“That lowers inflammation and strengthens your gut lining. And because it’s partially broken down, it’s gentler on digestion, meaning less bloating and gas, especially for those with IBS or sensitive guts.”
On top of this, stewed apples can be rich in polyphenols – micronutrients with antioxidant properties. “Chewing also releases polyphenols trapped in the apple,” he said.
“These can team up with pectin to also benefit your gut. Raw apples are still great, but stewing could be a cheeky prebiotic upgrade if you’re looking for a gentler fibre hit.”
How to make stewed apples
A recipe provided by BBC Good Food lists the following ingredients for stewed apples:
- Three apples peeled, cored and chopped
- Two to four tbsp caster or light brown soft sugar (depending on the sweetness of the apples)
- One tbsp lemon juice
- ½ tsp ground cinnamon
“Put the apples, sugar, lemon juice and cinnamon in a small pan with one tbsp water,” the recipe says. “Cover and cook over a medium heat for five to 10 minutes, or until the apples are tender when pierced with the tip of a knife.
“If you prefer a smoother mixture, continue to cook for a further five mins, uncovered, stirring frequently to break down the apples into a compote.”