What Happens to Your Gut Health When You Eat Stewed Apples?

Stewed apples are trending on TikTok for their potential gut health benefits. Cooking apples can break down their fiber and release pectin, a compound that may support digestion.

Pectin Can Help Maintain Your Gut Microbiome

“Cooked apples may offer added benefits for gut health, thanks to the increased availability of pectin, a soluble fiber released during the cooking process,” Stephani Johnson, RDN, DCN, adjunct professor in the department of clinical and preventive nutrition services at the Rutgers School of Health Professions, told Verywell.

Pectin can be found in many different fruits and vegetables, Johnson said. “While apple skins contain more pectin than the flesh, cooking apples, with or without the skin, help release this beneficial fiber,” she explained.

Pectin acts as a prebiotic, which means it is a food source for the beneficial bacteria in the gut, according to Abigail Collen, MS, RD, CDN, a dietitian at Mount Sinai.

“In order to maintain a healthy gut microbiome, which is associated with improved digestion, immunity, and even mood, we want to have a high diversity of these bacteria,” Collen said.

Soluble Fiber May Help You Go to the Bathroom

Stewed apples are rich in soluble fiber that can help with your bowel movements.

“Besides supporting a healthy gut microbiome, stewed apples promote bowel movement regularity,” Collen said. “Soluble fiber forms a gel-like substance, which can help to bulk stool and increase water content of stool, both of which make it easier to pass,” she added.

But if you’re having difficulty going to the bathroom, you may want to opt for raw apples. Cooked apples support consistent gut health, but raw apples may make it easier to have a bowel movement in the short term.

“Because cooking breaks down some of the insoluble fiber in apples, raw apples may be more effective at relieving constipation due to their higher fiber content,” Johnson said.

You Can Digest Stewed Apples More Easily

“Cooked apples are gentler on digestion than raw apples, but both are beneficial for gut health,” Collen said.

Cooking the apples softens the fiber, making it easier for your body to break down and process the nutrients. She added that stewed apples are a good choice for people with sensitive stomachs or digestive issues.

You May Get Other Health Benefits, Too

Johnson said pectin also lowers cholesterol by binding it to the digestive tract. This means less cholesterol is absorbed into the bloodstream. “This type of fiber also supports blood sugar regulation by slowing digestion and the release of glucose,” she added.

Stewed apples are a good source of pectin, vitamin C, B vitamins, potassium, and antioxidants, including quercetin, Johnson said.

“These nutrients each play important roles in maintaining health, including supporting heart function, immune response, and cellular repair,” she added.

Healthy Ways to Eat Cooked Apples

“Apples are a nutritious choice, no matter the variety or whether they’re eaten raw or cooked,” Johnson said. But if you want to try stewed apples, you can rev up their health benefits by pairing them with other nutritious foods.

Johnson and Collen recommended:

• Adding stewed apples to oatmeal for more fiber and sweetness
• Pairing stewed apples, which are rich in prebiotic fiber, with probiotic-rich yogurt to create synergistic benefits for the gut microbiome
• Adding cinnamon, cardamom, ginger, or nutmeg to stewed apples, which contain antioxidants and may benefit blood sugar, heart health, and brain health
• Sprinkling on sprouted nuts or seeds to provide healthy fats and a little protein and crunch