Improve your gut health with organic pears!

Improve your gut health with organic pears!

P​ears are a mild, sweet fruit with a fibrous centre. ​They have many health benefits of which include their ability to aid in ​weight loss​, ​improve digestion​ and ​heart​ health, regulate the body’s fluid levels, and reduce blood pressure.

Fibre benefits

Pears contain ​an extremely great sources of dietary fibre. While a single serving of pears provides about 15-18% of the daily requirement for fibre intake, they can be a very strong agent for improving digestive health too. Most of the fibre in pears is a non-soluble polysaccharide (NSP), which means that it acts as a bulking agent in the intestines. This fibre accumulates the ​food​ and adds bulk so it is easier for the food to pass through the intestines. Furthermore, it stimulates secretion of gastric and digestive juices. It also regulates bowel movements and reduces the chances of ​constipation​, as well as ​diarrhea​ and loose stool. Also, the gritty nature of pear fibre helps it bind to cancer-causing agents and free radicals in the colon and protect the organ from their damaging effects.

Sugars May Cause Problems

Pears contain enough fructose and sorbitol to cause gas, cramps and diarrhea. Such a large percentage of the sugar in a pear consists of fructose that it may be an unfavorable choice for anyone with fructose intolerance, irritable bowel syndrome or on a FODMAP diet. Pears are naturally high in sorbitol, a sweetener added to foods and beverages that is also found in some fruits. It may have a laxative impact and cause diarrhea. So please consult your health practitioner if you are uncertain.

Variables to Consider

To obtain the maximum amount of fibre, choose a fresh organic pear and eat it with the skin intact, because the insoluble fibre comes from the skin. On the other hand, a large proportion of soluble fibre is in the fleshy part under the skin too so enjoy you pear how you like it!!!

Poached pear recipe

2 cups of water* see note
4 medium, firm, ripe
2 tbsp lemon juice*
1 tbs, 5cm strip fresh lemon rind* 1 cinnamon quill

3 drops of liquid stevia
1 tsp of vanilla bean paste or 1⁄2 whole, split lengthways, seeds scraped

1. Place a large pot over medium heat. Add the water, stevia and spice and bring to a boil.
2. Reduce the liquid to simmer and add the sliced pears, lemon.
3. Continue to simmer gently until pears are tender when tested with a fork.

4. Remove pears with tongs and remove as much of the bits from the liquid as you can. 5. Serve pears drizzled with a little poaching liquid. All tastes lovely on top of porridge or muesli for breakfast or with some vanilla coconut yoghurt or ice cream for dessert.

*You can swap 1 cup of water for red wine for a varied flavour, if you opt for this leave out lemon.

Enjoy!!!