Our gut really is at the center of our health. It’s connected to every major system in the body and contains more than 100 trillion microbial cells. Those cells make up a community of microorganisms known as your microbiome.1
The Benefits of a Balanced Gut Microbiome
When our gut microbiome is in proper balance, it provides our body with many benefits. These include regulation of the immune system, support for digestion, protection of the gut barrier, promotion of neurological health, support with gut motility, defense against pathogens, regulation of metabolism, mood support, and even protection against allergies.
The Benefits of Eating Raw Apples
Apples have always been known as the food that “keeps the doctor away” and for good reason. Apples pack a lot of nutritional punch. Raw apples are a good source of potassium, as well as provide vitamin C, folate, magnesium, calcium, and plant compounds called polyphenols. Consumption of apples is associated with lower cardiovascular disease and decreases in blood pressure, total cholesterol, and inflammation.2 The fiber in apples is also beneficial for helping regulate bowel movements and preventing constipation.
The Gut-Healing Power of Cooked Apples
Cooked apples pack an added benefit: pectin for gut healing. Pectin is a form of fiber that is released in greater quantities when apples are stewed. Animal studies show that pectin is associated with helping regulate gut bacteria, maintaining gut barrier function, and decreasing inflammation.3 Pectin acts as a powerful prebiotic, providing food and nourishment to your good gut bugs or beneficial bacteria.
Supporting Your Gut Microbiome After Antibiotics
It’s super helpful for your gut microbiome if you include many foods that promote the growth of beneficial bacteria, and even more important to do so if you’ve had to take antibiotics. Read my blog article from last week to learn additional strategies for replacing the good bacteria in your microbiome after having taken antibiotics.
I want to share with you an easy, yet powerful recipe that will bring you some fall festivity to warm your belly and nourish your microbiome!
Easy Gut-Nourishing Stewed Apples
4 organic apples, skin left on, cored and diced
Water
1 TBS cinnamon
1/4 tsp nutmeg
Optional: raisins, dates, drizzle of maple syrup
Instructions:
Combine the diced apples, cinnamon, nutmeg, and raisins or dates in a pan. Fill the pot with filtered water to almost cover the apples. Bring to a boil and cook for about 10 minutes or until you notice the apple skins shimmer. Eat warm or store in the refrigerator in a covered container. Consuming a couple of large spoonfuls each day is very beneficial.
*Apples are on the Environmental Working Group’s “Dirty List” so organic would be best to use in order to avoid high amounts of pesticides.
Additional ideas for ways to eat them: alongside some yogurt, cottage cheese, with a slice of raw cheese, or on top of pork chops.
Recap
To wrap things up, a balanced microbiome is essential for our well-being, and including foods that support its health is vital, especially after antibiotic use. While raw apples have long been recognized for their health benefits, stewed apples add something extra by providing valuable pectin, a powerful prebiotic that nourishes and helps restore our beneficial gut bacteria.
This simple yet nourishing recipe is a festive way to welcome in the fall season while giving your gut microbiome the care it deserves. By including this recipe in your daily routine, you can boost the well-being of your gut and your overall health. This delish dish is a small but powerful step toward a healthier gut and a happier you.
References:
- (Belkaid, Y., & Hand, T. W. (2014). Role of the microbiota in immunity and inflammation. Cell, 157(1), 121–141.)
- Calderón-Pérez, L., Companys, J., Pla-Pagà, L., Ludwig, I. A., Romero, M. P., & Solà, R. (2020). The effects and associations of whole-apple intake on diverse cardiovascular risk factors. A narrative review. Critical reviews in food science and nutrition, 60(22), 3862–3875.
- Jiang, T., Gao, X., Wu, C., Tian, F., Lei, Q., Bi, J., Xie, B., Wang, H. Y., Chen, S., & Wang, X. (2016). Apple-Derived Pectin Modulates Gut Microbiota, Improves Gut Barrier Function, and Attenuates Metabolic Endotoxemia in Rats with Diet-Induced Obesity. Nutrients, 8(3), 126.
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