Good Gut Apple Cinnamon Porridge


Why are apples awesome for your gut?

We’ve all heard the saying, “an apple a day keeps the doctor away”. While apples alone won’t prevent ailments and doctor visits, they are certainly a very nutrient-dense food to include in your diet! Although the season for apples is in the fall, they are almost always available at any time of the year at your local grocery store. This makes apples a great choice in produce at any given time!


Apples are a great low-glycemic, low-calorie fruit that contain a lot of water and #GoodGut fiber. One medium size apple provides around 15% of the daily recommended intake of fiber for adults. Apples also contain pectin, which is a soluble fiber that feeds good gut bacteria. Pectin has also been shown to reduce intestinal infection and maintain healthy gut transit by preventing the growth of harmful bacteria within the gut. In addition to fiber, the combination of phytochemicals and antioxidant compounds found in apples help to reduce the risk of liver and colon cancer. The flavonoid quercetin found in apples supports a healthy immune system and also has an anti-inflammatory effect! Other beneficial compounds in apples include chlorogenic acid and catechin, which can protect cells of the stomach lining from damage caused by anti-inflammatory drugs (such as ibuprofen and aspirin) that could otherwise lead to the development of stomach ulcers.


The majority of an apple's phytonutrients and pectin are found in the peel! For that reason, it's best to eat an apple in its whole form! However, when eating apple peel, we recommend you try purchasing organic!


Ways to Eat It

Chopped into a salad for a sweet contrast

Slices dipped in nut or seed butter

Baked or stewed with warming #GoodGut spices, such as ginger or cinnamon


Apple Cinnamon Porridge
Apple Cinnamon Porridge











Ingredients (Makes 4 Servings):

  • 1 large cored apple with skin, diced

  • 2 cups water

  • 1 cup amaranth

  • 1/4 tsp ground cinnamon

  • 1/2 tsp Himalayan pink salt

  • 1/2 cup coconut or almond milk, or preferred plant-based milk

  • optional: 1 handful walnuts

  • optional: date purée

Directions:

  1. In a medium saucepan, add all the ingredients.

  2. Bring them to a boil and stir frequently.

  3. Reduce the heat to low, cover with a lid and simmer for 20–25 minutes until the amaranth is soft.

  4. Serve with coconut or almond milk. Add until desired thickness is achieved.

  5. Optional: Top with walnuts or date purée.

Note: This can be made the night before and reheated in the morning!

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References

Boyer, J., & Liu, R. H. (2004, May 12). Apple phytochemicals and their health benefits.

Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC442131/

DiNicolantonio, J. J., & Lucan, S. C. (2015, September). Is fructose malabsorption a cause of

irritable bowel syndrome? Retrieved from

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4729202/

FoodData Central Search Results. (n.d.). Retrieved from

https://fdc.nal.usda.gov/fdc-app.html#/food-details/168202/nutrients

Makki, K., Deehan, E. C., Walter, J., & Bäckhed, F. (2018, June 13). The Impact of Dietary Fiber

on Gut Microbiota in Host Health and Disease. Retrieved from

https://www.cell.com/cell-host-microbe/fulltext/S1931-3128(18)30266-X?_returnURL=h

ttps://linkinghub.elsevier.com/retrieve/pii/S193131281830266X?showall=true

Mlcek, J., Jurikova, T., Skrovankova, S., & Sochor, J. (2016, May 12). Quercetin and Its

Anti-Allergic Immune Response. Retrieved from

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6273625/

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