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  • Writer's pictureGemma


Stewed apples ....are an extremely therapeutic food.. really I hear you say ... YES really ... they are very hard to make look sexy on social media as there is no stewed apple filter believe me.. I here is the geeky science bit which I love ..


Stewed apples can modulate Inflammation in the Gut, their polyphenolic compounds down regulate inflammatory compounds and therefore protect the intestinal tissues from inflammatory damage.. this is a very useful action especially for those who suffer from IBS or any gut associated symptoms.


Apples also aid immune regulation and diminish mucosal sensitivity via histamine suppression through reduction of mast cell degranulation... so in simple makes your gut less reactive, less sensitive and may even induce some level of oral tolerance to foods you are sensitive too. 


Fermentation of soluble fibre in apples by gut bacteria generates short-chain fatty acids (SCFAs). These SCFAs, butyrate appearing to have the greatest potential role in immunity, by improving the quality of the epithelial barrier in the lining of the intestines, it’s acts as food for the colon cells and may help in the prevention of leaky gut. 


Apples also help to alter the mix of bacteria in the human gut when consumed regularly; suggesting a role for their use in mild to moderate dysbiosis. Apples can encourage the good guys to grow.


As a therapeutic food, I would suggest 2 Tbsp twice a can pop it on your porridge or on top of some natural or coconut yogurt with nuts seeds and berries or on its own 


6 Bramley cooking apples (or apples of choice preferably grown organically, I like to add a few red skinned apples as well)

1/2 cup water

1/2 cup raisins/sultanas (for added sweetness and fibre)

2 tsp. cinnamon


Peel and core the apples ( I like to leave some red peel on for extra fibre and minerals) and chop them into small evenly sized pieces.


Put all the ingredients in a covered, heavy-bottomed pan and cook for about 15 -20 minutes, stirring regularly. Cook until soft, eat warm or cold


Here’s to HAPPY GUTS in 2019 


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