Gut Healing Stewed Apple – by Annabel Murray

A traditional, easy and effective way to assist digestion by feeding the beneficial gut bacteria and promoting healthy regular bowel movements.

Try having stewed apples (skin on!) as apples contain pectin, a soluble fibre which helps to soothe and reduce inflammation, nourishing and repairing the intestinal mucosal lining. Pectin is a pre-biotic and encourages the production of short-chain fatty acids in the gut, feeding the beneficial bacteria. By stewing the apples, the pectin which is found in the skin of the apple, is released. Apples are also high in the water-soluble vitamin C which is necessary for optimal immune system function. You can add warming spices such as cinnamon and nutmeg and stewed apples are delicious served with some coconut yoghurt (which will provide pro-biotics) or added to your bircher/overnight oats/chia.


4 – 6 apples of any sort (skin on and preferably organic or unwaxed)

1/3 cup filtered water or enough to cover apples

Cinnamon or other warming spices


  • Slice up and core apples
  • Add apples, water and spices to saucepan over medium heat
  • Bring to a simmer with the lid on and cook for 15 minutes or until soft but still formed. Make sure you stir often !
  • Remove from heat and leave to cool.
  • Use straight away or store in the fridge to have for breakfast or as a snack.

Annabel is a naturopath at The Herbal Dispensary with her own established online practice