As someone who cares deeply about gut health, stewed apples are a staple I always come back to. They’re quick, easy, and rich in prebiotic fiber that helps nourish beneficial gut bacteria. This version is naturally sweetened with dates instead of refined sugar, with fresh ginger added to gently soothe and support digestion, AND each serving is about 6 grams of fiber per serving (lots more than store bought which typically only provide about 2-3 grams).
When apples are gently cooked, their fiber, especially pectin, becomes easier to digest while still doing important work in the gut. Pectin helps feed good bacteria, supports regular digestion, and can be especially soothing if your gut feels sensitive or inflamed.
Dates are rich in fiber and natural compounds that support digestion while adding a gentle sweetness. I also add fresh ginger for its ability to stimulate digestive enzymes and support gastric motility, along with cinnamon, which adds warmth and helps support balanced blood sugar. The result is a simple, nourishing dish that feels comforting while still supporting your gut.
Ingredients Needed To Make Stewed Apples and Optional Add-ins
- Apples: Apples are rich in pectin, a type of soluble fiber that turns slightly gel-like when cooked, helping slow digestion, soften stools, and create a nourishing environment for beneficial gut bacteria.
- Fresh ginger: Ginger helps wake up digestion by encouraging the stomach to empty more efficiently, which can reduce that heavy, sluggish feeling after meals.
- Cinnamon: Cinnamon adds warmth and depth while helping the body handle carbohydrates more smoothly, which can reduce blood sugar spikes.
- Medjool dates: Dates provide natural sweetness along with fiber and minerals, helping satisfy sweet cravings without the blood sugar crash that comes from refined sugar.
- Orange juice with pulp: Fresh orange juice and pulp add gentle acidity and natural enzymes that brighten flavor while helping the body better absorb nutrients from the apples.
Optional Add-ins
- ¼ teaspoon sea salt: Enhances the natural sweetness of the apples while supporting electrolyte balance and digestion.
- Splash of vanilla extract: Adds warmth and depth of flavor while making the dish feel more satisfying and dessert-like without extra sugar.
- Chia seeds or ground flax (1–2 teaspoons): Boosts fiber and omega-3s, helping support gut motility and keep blood sugar more stable.
Key tips: Use a variety of apples for the best flavor and texture. As the apples cook, they naturally soften and thicken, so there’s no need for binders like cornstarch. After cooking, you can blend or lightly mash the apples to turn the stew into a simple, homemade applesauce.
Fiber-Rich Stewed Apples Recipe
Ingredients
- 6 Large Apples core removed and chopped
- 1 inch Fresh Ginger
- 1-2 Cinnamon Sticks (or 1 tsp cinnamon)
- 5 Medjool Dates, pits removed and chopped more or less to taste
- 1 cup Fresh Squeezed Orange Juice (about 3-4 naval oranges)
- 1/4 tsp Sea Salt
Instructions
- Add the chopped apples, ginger, cinnamon, dates, sea salt, and orange juice to a large pot.
- Bring to a gentle simmer over medium heat, then reduce slightly and cook for about 20-30 minutes, stirring occasionally, until the apples are very soft and broken down.
- Remove from heat and let cool slightly. Enjoy as is, or you can smash or blend them to your desired texture to make applesauce.
- Store in an airtight glass container in the refrigerator for up to 1 week.
Video
Notes
Nutrition
Ways To Enjoy Stewed Apples
I like to enjoy stewed apples in a few simple, comforting ways. My favorite is spooning them warm over apple cinnamon pancakes for extra sweetness and that classic cozy flavor. I also love adding them to a golden turmeric oatmeal bowl when I want something grounding and easy on digestion, or swirling them into chia mousse for a nourishing snack or dessert that still feels a little indulgent.
Don’t forget to leave a comment and ⭐️⭐️⭐️⭐️⭐️ star rating down below if you try this recipe! Subscribe to my newsletter and follow along on Instagram for more recipes and updates.
