We’ve all heard the saying ‘an apple a day keeps the doctor away’, but have we ever really believed it? Sounds too good to be true, right? If you’re dealing with digestive issues like diarrhea, constipation, or undigested food in the stools, this recipe might be a game changer.

Why it works

Eating a raw apple is a healthy snack, no doubt, but it doesn’t unlock the MAGIC OF THE APPLE.

Apple skin contains a type of soluble fiber called pectin, which dissolves in the water and other fluid in our gut to form a sticky, gel like substance. This gel feeds the good gut bacteria to help maintain a strong balance in our microbiome. (Read: less time on the toilet.) Added bonus: the fiber content also balances blood sugar and lowers fat absorption, making this recipe the perfect meal replacer to use once per day if you’re looking to lose some weight while you rebalance your gut.

When your gut is tired or damaged, the process of breaking down the fiber in a raw apple can be overwhelming to your system. Cooking the apples gives your body a head start on that process so that you can enjoy the full benefits of the pectins in the skin. If you can swing it, use organic apples (but still wash them using a spray made from 2 parts white vinegar to 1 part water) to avoid the pesticides used on conventional apples.

How to make it

Enjoy one cup daily for a solid week or two in order to reap the digestive benefits of this easy dish, and incorporate it as desired after that. The recipe below makes enough for about 2 servings, but you can double it to save some time. If you’re sensitive to certain FODMAPS, proceed with caution by trying one tablespoon to see how your tummy reacts.


  • 4 organic apples (use Granny Smith, Gala, or a mixture of varieties you enjoy)
  • Filtered water
  • Cinnamon


  • Wash and core the apples, but for the love of Pete, LEAVE THE SKIN ON!
  • Cube into 1 inch pieces and put into a large stock pot
  • Add filtered water up to about 1/3 of the height of the apple cubes
  • Bring to a gentle boil and cook for 10 minutes, or when cubes pierce easily with a fork and the skin has a nice shimmer
  • Serve about 1 cup hot with cinnamon and a little raw honey to taste, or cool to eat later
  • Optional: gently blend/food process the apples after cooking for a smoother consistency similar to applesauce, adding cinnamon and raw honey to taste

What are you waiting for?

This recipe is such an easy way to improve your gut health. Pick up a few apples on your next grocery run and give it a try. I’d love to hear how it goes for you- leave your experience in the comments!