Apples can be a rich source of phytochemicals (strong antioxidants). Various studies have linked their consumption with reduced risk of some cancers and cardiovascular disease.
The pectin (soluble fibre) within apples becomes further pronounced when the apple is cooked. Pectin works in our bodies as a prebiotic by either influencing many molecular and cellular processes or by directly effecting our immune response in certain cells.
Evidence suggests that consuming prebiotics may provide us with diverse health benefits including improved bowel function and reduced cholesterol absorption.
An easy and delicious ways to bring pectin into your diet and support your gut health, is to consume some stewed apples. Try this simple and quick recipe below.
NB: If you are currently following a low FODMAP diet please consult a nutritionist for further guidance before consuming
Serves 4-6
Ingredients
- 4 apples
- 1 lemon, juiced
- 1 tablespoon cinnamon
- 3-4 tablespoons of water
- Pomegranate arils
Method
- Remove core and cut apples into thin slices (leaving skin on) and add to a saucepan
- Add lemon juice, water and cinnamon
- Cook on medium heat (ensuring the lid is on the saucepan) for approx 15 minutes stirring occasionally until apple is soft and ‘paste-like’
- Serve hot or cold (it will keep in the fridge for up to a week)
- Add a teaspoon of pomegranate for an extra antioxidant punch!
References
Blanco-Perez, F. et al. (2021). ‘The Dietary Fibre Pectin: Health Benefits and Potential for the Treatment of Allergies by Modulation of Gut Microbiota’. Current Allergy and Asthma Reports, 21 (10). 43.
Brosseau, C et al. (2019). ‘Prebiotics: Mechanisms and Preventive Effects in Allergy’. Nutrients. 11 (8). 1841
Boyer, J. Lui, R. ‘(2004) Apple phytochemical and their health benefits’. Nutritional Journal. 3, 5.