Gut Supportive Stewed Apples
A gentle, anti-inflammatory staple for family digestion and immune support
Stewed apples are one of those beautifully simple dishes that deliver far more than comfort. They’re rich in natural polyphenols that help calm inflammation in the gut by influencing key immune signalling pathways. Apples have also been shown to support lower levels of inflammatory markers like CRP and they can play a role in balancing histamine responses - something many children and adults benefit from, especially during the winter months.
Their fibre and phenolic compounds feed beneficial gut bacteria, supporting a healthier gut microbiome. This may also positively influence weight regulation and metabolic balance.
Cinnamon adds a second layer of support to this recipe. From a functional nutrition perspective, cinnamon can help stabilise blood glucose, support digestive enzyme activity and modulate inflammatory pathways. It also has mild antimicrobial properties, which can assist in managing yeast overgrowth and maintaining a balanced gut environment.
Together, warm apples and cinnamon create a nourishing combination that is soothing for the digestive system, supportive for immunity and suitable for all ages - from children needing calmer meals to adults looking for anti-inflammatory foods during the colder months.
Together, warm apples and cinnamon create a nourishing combination that is soothing for the digestive system, supportive for immunity and suitable for all ages.
Ingredients
6 Bramley apples (or any organic apples you prefer)
½ cup water
½ cup raisins or sultanas (optional)
2 tsp Ceylon cinnamon
Directions
Prepare the apples: peel, core and chop the apples into small, even pieces.
Add all ingredients to a heavy-based pan. Cover and simmer over low–medium heat for around 15 minutes, stirring occasionally.
Cook until the apples break down into a soft, slightly textured mixture and the cinnamon gives the apples a warm, brown colour.
Serve warm or cold: enjoy straight away or refrigerate. Stewed apples pair well with porridge, yoghurt/chia bowls, or as a simple, soothing snack.
Functional Nutrition Notes
Polyphenols in apples help modulate inflammation in the gut and may support lower CRP levels.
Cooked apples provide pectin-rich soluble fibre, supporting digestive comfort and beneficial gut bacteria.
Ceylon cinnamon supports blood sugar regulation, which is particularly helpful when cooking fruits that release natural sugars.
Cinnamon’s antimicrobial and anti-inflammatory properties make it a valuable winter ingredient for immune resilience.
Gentle, warm foods like stewed apples can help soothe sensitive digestion, ideal for children with behavioural nutrition needs, histamine intolerance or gut imbalances.
Stewed apples are one of the easiest ways to support gut health for the whole family - especially children who benefit from gentle, anti-inflammatory foods. Whether you’re exploring family nutrition support, navigating behavioural diets, or simply looking for more wholesome seasonal recipes, this little dish is a beautiful place to start.