Stewed Apples for Gut Health
Stewed apples are a gentle yet powerful way to support digestion and gut health. They’re not only nourishing for your gut, but they’re also warming and cosy—perfect for cooler autumn days. When apples are cooked, they release pectin, a type of soluble fibre that acts as a prebiotic - feeding beneficial gut bacteria and promoting a healthy microbiome. Pectin also helps soothe the gut lining, and exerts anti-inflammatory effects, making stewed apples a great choice for those with digestive issues.
Ingredients
1 cup brewed green tea* (cooled)
3 Granny Smith apples**, chopped (peel them if you prefer)
1-2 tbsp agave syrup/maple syrup/coconut sugar (adjust to taste)
1 tsp Cinnamon*** (Ceylon cinnamon)
Method
In a saucepan, add the chopped apples and brewed green tea.
Bring to a gentle simmer over low-medium heat.
Stir in sweetener of choice and cinnamon.
Cover and cook for 10–15 minutes, stirring occasionally, until the apples are soft but still hold their shape.
Serve warm on its own or over porridge, yogurt, or granola.
Store leftovers in the fridge for a few days to one week.
The combination of fibre and polyphenols from apples and green tea supports digestion, reduces bloating, and encourages healthy bowel movements. Cinnamon adds another anti-inflammatory boost, while also helping to balance blood sugar levels. Unlike raw apples, which can sometimes be too fibrous for sensitive stomachs, stewed apples are easy to digest, making them an excellent choice for those with digestive issues or those recovering from illness.
How to Enjoy Your Stewed Apples:
As a simple, warming snack on its own
Topped on oats for a gut and blood glucose-supporting breakfast
Layered with chia pudding
Used as a crumble filling for a delicious autumn dessert
Served with high-quality vanilla ice cream for a nourishing indulgence
Notes:
* Opt for organic, loose leaf green tea to ensure quality
**Opt for organic apples where possible. If you can’t get your hands on some, be sure to wash and or peel your apples
***It is important to ensure you are using Ceylon Cinnamon - also called True Cinnamon. This type of cinnamon can have blood glucose balancing effects, and tastes better than the regular stuff in the supermarket
