Stewed Apples
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.
Rich in prebiotic fiber, this fruit sauce is ideal during digestive recovery.
I learned about this recipe when completing my training with the Institute of Restorative Health as part of their Art and Science of Gastrointestinal Healing certificate. While the bulk of my training with them focused on herbal interventions for rebalancing the microbiome, this therapeutic recipe stands out as a food-based approach appropriate for all ages.
What is Pectin?
Pectin is a type of fiber that’s especially concentrated in the skins of apples and quince. It gels when cooked and is often used in jams and jellies. Beyond its culinary role, pectin is a prebiotic. It resists digestion in the small intestine and is fermented by bacteria in the colon that produce short-chain fatty acids (SCFAs), which support the integrity of the gut lining.
Ingredients
Apple version: 4 organic apples, washed, cored, and chopped (leave skins on for maximum pectin). Crab apples can also be gathered/foraged for this as well.
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 or quince in a saucepan and barely cover with water.
Bring to a boil, then reduce to a gentle simmer.
Add raisins and cinnamon.
Cook apples for 8–10 minutes, until the fruit is soft and the skins take on a slight sheen. Cook quince for 25–40 minutes, until the fruit is tender and translucent.
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.
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 may help maintain intestinal lining integrity.
Prebiotic-rich: Short-chain fatty acid production in the colon may reduce inflammation.
Nutrient-dense: Provides antioxidants, vitamins, and minerals, along with blood sugar-balancing cinnamon.
Helpful after antibiotics: Supports microbiome recovery in the context of a diverse diet.
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.
