Nectarine Popsicles

Why are nectarines great for your good gut?

Nectarines are a stone fruit seasonal in the summertime that have a similar taste, nutritional profile, and texture as peaches. Some may even say that nectarines are just hairless peaches! To know when nectarines are ripe press them lightly, they will be slightly soft under pressure. Nectarines are a nutrient dense snack that is great on the go, and lovely baked or cooked.

Nectarines are low in fat and calories and contain many vitamins and minerals that are beneficial for our overall health. Nectarines contain beta carotene, which gives them their yellow-red color. The body can turn beta carotene into vitamin A, which is needed to support the normal function of the immune system and the health of our skin and our eyes. Nectarines also contain folate, needed for healthy red blood cell formation, as well as a little calcium, phosphorus and vitamin K, all of which play a role in bone health and help modulate fluid transport in the colon. They are also amazing for the gut because they pack in 10% of the daily recommended fiber intake for adults. 1 medium nectarine has 2.4 grams of #goodgut fiber. The fiber in nectarines can also stimulate the growth of beneficial gut bacteria all while providing fuel (prebiotics) to the healthy gut bugs (probiotics).

In addition, nectarines are high in polyphenols, which are the most abundant source of antioxidants. Polyphenols have been shown to have a positive impact on the gut, promoting healthy gut flora, along with antimicrobial properties that help to manage and decrease bad gut bacteria. Enjoying a nectarine when they are in season sounds like a #goodgut idea!

Ways eat it

  • Nectarines are a delicious food to add to your diet!

  • Take nectarines on the go packed in lunches or snacks!

  • Slice up nectarines and add them to a fruit salad or a smoothie.

  • Make homemade nectarine fruit pops or sorbet!

  • Make a delicious nectarine cobbler!

Recipe: Nectarine Popsicles (Makes 6 to 10 popsicles depending on the size of the molds)


  • 2 cups nectarines, roughly chopped

  • 1/2 cup nectarines, finely diced

  • 3/4 cup unsweetened non-dairy plant milk


  1. Place roughly chopped nectarines and non-dairy plant milk into a blender and blend until smooth.

  2. Divide the finely diced nectarines between popsicle molds and pour mixture evenly into each popsicle mold.

  3. Freeze for at least 2 hours or overnight and enjoy!

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Kumar Singh, A., Cabral, C., Kumar, R., Ganguly, R., Kumar Rana, H., Gupta, A., Rosaria

Lauro, M., Carbone, C., Reis, F., & Pandey, A. K. (2019). Beneficial Effects of Dietary Polyphenols on Gut Microbiota and Strategies to Improve Delivery Efficiency. Nutrients, 11(9), 2216.

Shubrook, N. (February 2020). The health benefits of nectarines.,fat%20and%20about%201g%20fibre.

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