Gut-Healing Sauce
This simple, nourishing recipe harnesses the natural pectin found in apples and quince to support a healthy microbiome, aid digestion, and gently nurture the gut.
Both the apple and quince variations are rich in prebiotic fiber, making them ideal after antibiotics, during digestive recovery, or as part of a gut-friendly diet.
What is Pectin?
Pectin is a type of soluble fiber found in the cell walls of fruits, particularly in the skins and cores. It naturally gels when cooked and is commonly used in jams and jellies. Beyond its culinary role, pectin acts as a prebiotic, feeding beneficial gut bacteria. This supports digestion, promotes healthy bowel function, and may help maintain the integrity of the gut lining.
High in apples and quince: Quince contains the highest natural pectin of any common fruit; apples are also rich sources.
How it works: Pectin passes through the stomach and small intestine largely intact, reaching the colon where it is fermented by gut bacteria, producing short-chain fatty acids that support gut health.
Ingredients
Apple version: 4 organic apples, washed, cored, and chopped (leave skins on for maximum pectin)
Quince version: 2 organic quinces, washed, cored, and chopped or grated (skins optional but recommended for pectin)
Barely cover with water
Handful of organic raisins (optional, for natural sweetness)
1-2 tsp honey
1 Tbsp ground cinnamon
Directions
Apple Version
Place chopped apples in a saucepan and barely cover with water.
Bring to a boil, then reduce to a gentle simmer.
Add raisins and cinnamon.
Cook for 8–10 minutes, until the fruit is soft and the skins take on a slight sheen.
Mash gently, stirring in the cooking water to retain maximum pectin.
Add 1-2 tsp honey to taste once the blend cools.
Serve warm or store in the refrigerator for up to 5 days.
Quince Version
Place chopped or grated quince in a saucepan and barely cover with water.
Bring to a boil, then reduce to a gentle simmer.
Add raisins and cinnamon halfway through cooking.
Cook for 25–40 minutes, until the fruit is tender and translucent.
Mash or briefly blend for a smooth texture. The skin softens during cooking and adds extra pectin.
Add 1-2 tsp honey to taste once the blend cools.
Serve warm or store in the refrigerator for up to 5 days.
Tips for Quince Skin:
Chop finely to soften the fibrous skin more quickly.
Simmer slowly over low heat to reduce tough texture.
Blend or mash after cooking for a smooth, applesauce-like consistency.
Functional Nutrition Benefits
Supports the gut microbiome: Soluble fiber (pectin) feeds beneficial bacteria, helping repopulate healthy flora.
Aids digestion: Cooked fruit is gentle on the digestive system and easier to tolerate than raw fruit.
Supports gut barrier health: Pectin and fiber help maintain intestinal lining integrity.
Prebiotic-rich: Supports short-chain fatty acid production in the colon, which may reduce inflammation and promote gut health.
Nutrient-dense: Provides antioxidants, vitamins, and minerals, along with anti-inflammatory cinnamon.
Especially good after antibiotics: Helps restore beneficial gut bacteria and supports microbiome recovery.
Recommended duration: Can be used daily for up to one month to support gut health.
Best Ways to Consume:
Serve warm for easier digestion.
Take in small doses throughout the day to support microbiome health.
Stir into yogurt, oatmeal, or porridge for variety.
Especially beneficial after antibiotics or during digestive stress.
Serving & Dosage
Adults: 5 spoonfuls twice daily
Children:
Under 3 years: 1–2 spoonfuls twice daily
Ages 3–6: 3–4 spoonfuls twice daily
Age 6 and up: full adult dose
Safety Notes
Omit honey for children under 1 year old.
Serve softened, fully cooked fruit, especially for young children.
People with fruit allergies, FODMAP or salicylate sensitivities, blood sugar concerns, or sensitive digestion should adjust portions or consult a healthcare professional.
