Apple Sauce

Heal Your Gut with Apple Sauce!

When you think of apple sauce, you might think of desserts first, but did you know that apple sauce is actually very good for your gut?

Stewing apples releases pectin, which is a type of soluble fiber in the cell walls of plants and helps give them their structure. Pectin increases a substance in our gut called Intestinal Alkaline Phosphatase (IAP) which protects our body by preventing the Lipopolysaccharides (LPS) which are toxic bacteria from getting into the blood stream.

IAP grabs LPS and escorts it out of the body through the bowel movements. IAP also stimulates the genes to heal intestinal permeability, so if you have any issues with leaky gut, then apple sauce could be beneficial for you.


Apple pectin is a prebiotic which can stimulate the growth and activity of the good bacteria in your gut. It may also help inhibit the growth of harmful bacteria in the digestive tract. IAP stimulates the good bacteria to colonise and rebuild, helping to rebalance the good bacteria in the gut.

Apple sauce also contains antioxidants called phytochemicals. Phytochemicals may help to reduce the risk of cancer, diabetes and heart disease. Ensure you make apple sauce with the skin on, this helps to ensure that you get the most antioxidants as possible.

Other benefits of pectin

How to make apple sauce

Take 4 apples (preferably organic), wash them, then core and dice them. Put them in a pot and add water one third the height of the apples. Add one teaspoon of cinnamon and add some raisins if you want.

Turn the heat on high and bring it to a boil, then stir regularly. In about 5 minutes, take a look and when you see a shine on the skin of the apples, it’s done. The texture of the apples will be soft. Turn it off and allow to cool.

It’s as simple as that, enjoy! Have a couple of tablespoons of apple sauce, twice a day for a few months to heal the gut lining and feed the good gut bacteria. Store in an airtight container for up to a week. This recipe provides great nutrition and helps heal your gut.

Promoting gut health

Naturally fermented foods are another great way to increase the number and biodiversity of beneficial gut bacteria which can also play a major part in overall health and vitality.

They help to strengthen the 100 trillion or so bacteria and microorganisms that live in your digestive tract. Researchers are beginning to link these organisms to all sorts of health conditions from gut issues, obesity, neurodegenerative diseases to mental health conditions and many more.


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