Stewed Apples: Gold Dust for Your Microbiome (And What That Means for Your Acne)
- Louise Goulding
- Oct 16
- 4 min read
Stewed apples are far more than a simple comfort food—they're a scientifically-backed functional food that nourishes your gut microbiome, reduces inflammation, and supports your body's natural healing processes. For those dealing with acne, addressing gut health through foods like stewed apples may be a missing piece of the puzzle.
Apples are naturally rich in beneficial compounds, but cooking them unlocks additional therapeutic properties that make them particularly valuable for gut health. Here's why:
Pectin: The Prebiotic Superstar
The soluble fibre pectin is one of the primary reasons stewed apples are so beneficial for the gut. While raw apples contain pectin, cooking breaks down the cell walls and releases this valuable fibre, making it more accessible to your gut bacteria.
Pectin acts as a prebiotic—essentially food for the beneficial bacteria living in your gut. Research shows that pectin stimulates the growth and activity of helpful bacteria whilst inhibiting harmful species such as Clostridium and Bacteroides.
These changes matter because when beneficial bacteria feed on pectin, they produce short-chain fatty acids (SCFAs)—particularly acetate, propionate, and butyrate. These SCFAs are essential for maintaining the health of your gut lining, regulating inflammation, and supporting overall digestive function.
Polyphenols: Anti-Inflammatory Compounds
Apples are abundant in polyphenols—plant compounds with powerful antioxidant and anti-inflammatory properties. Up to 90-95% of dietary polyphenols aren't absorbed in the small intestine, meaning they reach the colon intact where they interact with your gut bacteria. This interaction is reciprocal: gut bacteria convert polyphenols into bioactive metabolites, whilst the polyphenols themselves help modulate the gut microbiota composition by stimulating beneficial bacteria and inhibiting pathogenic ones.
Quercetin: The Skin-Protecting Flavonoid
The skin of apples is particularly rich in quercetin, a flavonoid with notable anti-inflammatory effects. Apple peels (even more so red ones) contain anywhere from two to six times more phenolic compounds than the flesh, and two to three times more flavonoids. This is why it's crucial to keep the skin on when making stewed apples.
Easier Digestion
Cooking apples makes them gentler on the digestive system. The heat breaks down the cell walls, softening the fruit and making it easier to digest—particularly helpful for those with sensitive stomachs, digestive issues, or gut inflammation. Stewed apples are also lower in acidity compared to raw apples, making them less likely to irritate the stomach lining.
The connection between gut health and skin health—known as the gut-skin axis—is well-established in research. When your gut microbiome is out of balance, it can trigger inflammatory responses that manifest as skin problems, including acne
Several mechanisms explain how gut health can influence acne:
1. Increased Intestinal Permeability
An imbalanced gut microbiome can lead to reduced production of SCFAs, which are essential for maintaining a healthy gut barrier. When the gut barrier becomes compromised—often referred to as "leaky gut"—bacteria and their byproducts can escape into the bloodstream, triggering systemic inflammation that contributes to acne.
2. Short-Chain Fatty Acids and Skin Inflammation
The SCFAs produced when your gut bacteria ferment pectin have direct anti-inflammatory effects that benefit the skin. Research shows that:
SCFAs can reduce the release of inflammatory molecules
One of the SCFAs, butyrate, helps promote normal skin barrier function
SCFAs may also decrease inflammation caused by Propionibacterium acnes (the bacteria associated with acne)
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3. Beneficial Bacteria & Acne
Studies have shown that people with acne tend to have lower levels of beneficial bacteria like Bifidobacteria and Lactobacillus. These are precisely the strains that thrive when you consume prebiotic-rich foods like stewed apples.
Clinical trials have demonstrated the effectiveness of probiotics in acne treatment. In one study, 80% of acne patients showed clinical improvement after taking Lactobacillus species. Another trial found that prebiotic fibre supplementation for 12 weeks led to a 32% reduction in inflammatory acne lesions and a 29% reduction in non-inflammatory lesions.
4. Reduced Inflammation
The polyphenol-pectin complex found in stewed apples has been shown to exhibit significant anti-inflammatory effects which can help calm the systemic inflammation that contributes to acne flare-ups.
5. Supporting the Skin Microbiome
Emerging research suggests that the SCFAs produced by gut bacteria may influence which bacteria colonise your skin. A balanced gut microbiome producing adequate SCFAs could support a healthier skin microbiome, potentially reducing acne-causing bacteria on the skin's surface.
Additional Benefits of Stewed Apples
Blood Sugar Regulation - Cooking apples increases the fibre content, which is one key tool for helping stabilise blood sugars.
Natural Detoxification - Pectin can bind to certain heavy metals and toxins, aiding their elimination from the body.
Bowel Regularity - The soluble fibre in stewed apples promotes regular bowel movements by forming a gel-like consistency that increases stool bulk and water content.
How to Make Acne-Supporting, Gut-Healing Stewed Apples
Making stewed apples is wonderfully simple. Here's a basic recipe that maximises the gut-health benefits by also including chia seeds.
Ingredients
4 organic apples (any variety), washed and chopped with skin on
4-6 tablespoons water
1-2 teaspoons ground cinnamon
6 tbsp chia seeds
Optional: 1/2 teaspoon ground ginger, 5 whole cloves, 1 teaspoon vanilla extract, 2 tablespoons raisins
Method
Don't peel your apples! The skin contains the highest concentration of pectin, quercetin, and other beneficial compounds. Simply wash them well, core them, and chop into small, evenly-sized pieces.
Add the chopped apples and water to a saucepan.Â
Add cinnamon and any other spices. Bring to a gentle simmer.
Cover the pan and reduce heat to low. Cook for 10-20 minutes, stirring occasionally, until the apples are very soft and beginning to break down.Â
If the pan becomes dry during cooking, add a splash more water to prevent burning.
Remove from the heat. If using vanilla extract, stir it in now.
The finished stewed apples should have a russet-brown colour and a soft, broken-down texture
Add the chia seeds and leave to cool before storing in an airtight container in the fridge for up to 5 days. You can also freeze this so it’s a great one for batch cooking!
How to Enjoy Your Stewed Apples
Stewed apples are incredibly versatile. Aim for 2 large spoonfuls daily
Stirred through porridge or overnight oats
Topped on Greek yoghurtÂ
Blended into smoothies
Dolloped over pancakes or waffles
As a topping for grilled meats (particularly pork)
Simply eaten warm from the pan as a snack