Applesauce as a Gut Ally
When I was thrust into the world of trying to recover from eczema naturally, I added homemade organic applesauce to my toolbox. You may think it’s just a kid food, but there are many reasons to add applesauce to your daily habits! I know from my CGP certification how beneficial it is for supporting the gut, so the Instant Pot became my best friend to get it prepared quickly and easily! It’s actually super simple to make in the Instant Pot and it is far tastier than any store-bought version you can buy. The best part is it’s way more nourishing and has zero added sugar!
What are the benefits of applesauce?
🍎 Promotes gut lining integrity (through short-chain fatty acid production)
🦠 Supports microbiome balance (by feeding beneficial bacteria)
💩 Encourages healthy elimination (through soluble fiber)
🔥 Supports digestive comfort (because it is easy to digest)
How does applesauce support the gut?
Hippocrates was quoted saying “all disease begins in the gut,” and although I may not completely agree, I think he’s pretty close. So, so, so many symptoms and diagnoses are related to gut & microbiome issues, so it’s worthwhile to consider supporting it. Applesauce can be a fantastic gut health ally, especially when it is unsweetened and made from cooked organic apples with the skins.
Applesauce:
- Provides pectin. Apples are rich in pectin, which is a soluble fiber that acts as a prebiotic, feeding beneficial gut bacteria. Gut microbes ferment pectin into short-chain fatty acids, such as butyrate, which is essential for gut health and helps nourish the cells lining the colon. Pectin also significantly increases intestinal alkaline phosphatase (IAP), which is an important protein for gut barrier function.
- Gentle on digestion. Because the apples are cooked and pureed, applesauce is often easier to digest than raw apples. This can be helpful during times of digestive upset or when someone has a sensitive gut.
- Supports stool consistency. Pectin can help absorb excess water in the intestines, which is one reason applesauce has traditionally been used during episodes of diarrhea. It may also help promote regular bowel movements.
- Provides polyphenols. Apples contain plant compounds, such as quercetin and other polyphenols, that may help support a healthy gut microbiome and reduce oxidative stress.
- Easy source of carbohydrates. During illness or periods of low appetite, applesauce can provide gentle, easy-to-digest energy without putting a heavy burden on digestion.
When making homemade applesauce:
- Always choose organic. Apples are on the EWG’s Dirty Dozen list so it’s really important to source organically whenever possible. I actually drive 35 minutes to a MOM because their produce is 100% organic and far superior (in my opinion) to any other grocery store.
- Leave the skins. The skins contain more pectin than the apple flesh and it’s also where most of the soluble fiber is. The skins do change the texture slightly, but an immersion blender helps a lot.
- Consider freezing it. I like to make a lot of applesauce at once and I’m not into canning. Freezing in silicone molds works quite well though! I have a bunch of 1/2 cup molds from Smootheeze but there are plenty of options on Amazon as well. Once frozen, the little cubes are easy to pop out and keep in a freezer bag (I like these compostable freezer bags). Then they can be thawed when ready to eat. Avoid the microwave, as that kills lots of the good stuff.
Notes
*I omit cinnamon because it is high histamine, but please feel free to add it for flavor!
This recipe makes about 10-12 cups of applesauce.
Ingredients
- 8 large organic Granny Smith apples, cored and quartered
- 8 large organic Honeycrisp apples, cored and quartered
- 1.5 cups filtered water
- 1 teaspoon organic cinnamon*
Instructions
- To the Instant Pot bowl, add the apples and 1/5 cups filtered water.
- Secure the lid and cook on manual (high pressure) for 10 minutes.
- Quick release the pressure.
- Using an immersion blender, mash and blend the apple flesh and skins to a smooth consistency. Alternatively, use a blender.
- Add the organic cinnamon and stir.
- Transfer to silicon molds for freezing or storage vessel for the refrigerator.
- Enjoy warm or cold, store in the refrigerator for several days.
Incorporating applesauce into your diet
Applesauce in smaller doses is a terrific addition to every meal because it fuels the gut with a steady flow of pectin. I usually eat it just with lunch because it does raise my blood sugar slightly, but if that weren’t an issue I’d enjoy it with dinner too. It’s so tasty to eat as a side (and sweet enough to be dessert all on its own), but it could also be used for baking as well.
Consider making homemade applesauce a priority in your family meals! With it being so easy to make and such a supportive food for the gut, you really can’t go wrong! It’s a wonderful way to serve wholesome nutrition and it’s especially helpful for older babies as a first food!
