Stewed Fruits for Gut Health


I am a lover of stewed fruits, eaten hot or cold and made from whatever bounty nature is giving us each season! I always cook enough to have a steady supply for several weeks in the freezer. In winter I am usually using apples, quinces and pears; during summer, more apples, stone fruits, and rhubarb. 

Stewed fruits are very health giving due to the soluble gel like fibre component (the mushy bits) for gut and bowel health. They encourages growth of healthy bacteria, and enables regular bowel movements. They are great to eat if someone has had a gastro infection, reflux, heartburn or oesophagitis, being very gentle and soothing for the whole gut.

Enjoy them at breakfast- with half a cup of raw nuts and seeds, with a dollop of yoghurt, or on top of good quality muesli. They are also great on top of cooked oats, or stirred into a chia pudding. Use stewed fruits to make a healthy fruit crumble, add a ground nuts layer blended with aromatic spices topping, and bake for 20 minutes. 


  1. Decide on the fruits you want to use, I often use apples and pears (about 5 of each)
  2. Core your fruits, but there is no need to peel apples and pears as the skin breaks down happily in the gentle cooking process. Cut the fruit into chunks.
  3. Put the fruit in a pot* and add 1/4 cup of water, 1 cinnamon stick, a few whole star anise to enhance the aniseed flavour, and a whole vanilla pod, sliced into little pieces.  You may like to add a little sweetener like maple syrup, and the zest or an orange to add flavour.
  4. Bring to boil, and gently simmer for about 30 minutes, or less if you prefer more texture.

*If using rhubarb you can also roast for 30 minutes in a dish with a little brown sugar sprinkled on top before adding to the other fruit for added flavour.

Will keep in fridge for 5 days, and in the freezer for months. Take out your weekly portion and defrost in the fridge.

A big thanks to @moorhousecreative for the photography!