Apples, Berries and Pears help rebuild your Gut Lining

The inner lining of your gut is just 3mm thick (imagine 20 sheets of paper) and it is in a constant state of rebuild. This lining is in contact with the outside world of food, alcohol and bacteria and in fact anything that we put into our mouths. This lining provides a vital barrier.

We shed this lining daily, excreting the dead cells in our stools and they are renewed from stem cells. Bad bacteria such as H. Pylori and Samonella can interfere with this cell renewal process if they penetrate our gut lining.

This constant cell renewal uses up a lot of energy and the fibre in our diet supplies the energy.  In this article, we discuss one of fibres, called Pectin.

Soluble fibre is found in Oats, Beans, Pears, Apples, Berries, Vegetables, Seeds (flaxseeds) and it can be supplemented.

The easiest way of getting Pectin, is to make a stewed apple breakfast or dessert.

What is Pectin: Pectin is a mixture of methyl-esterified galacturan, galactan and arabinose in varying proportions. Also known as polysaccharides (many sugars), our guts cannot break down these soluble fibres and they make their way into our large colon. They dissolve in water becoming gel-like in the gut.

 What PECTIN does in the gut1

Our gut bacteria produce acids from pectin and these acids, particularly butyric acid helps to refuel the renewal of the gut lining. The pectin gel-like substance binds cholesterol and bile acids and helps to excrete them from the body in stools. In the stomach, soluble fibre slows the entry of sugar into the blood, helping prevent blood sugar peaks and lows.

 1. Flint J.H et al (2008) Polysaccharide utilization by gut bacteria: potential for new insights from genomic analysis. Nature Reviews (6); 121-131


Stewed Apple with Raisins, Sultana and probiotic Yogurt

Calories 171   Fibre 3g


2 small bramley cooking apples, peeled

50ml filtered water

1 teaspoon ground cinnamon,

Sprinkle of ‘All Spice’ (cloves, nutmeg, cinnamon, ginger)

1 teaspoon honey (manuka)

Small handful (20g) – about 20 pieces of mixed raisins and sultanas

 3 teaspoons natural organic low fat natural yogurt (50g)


1. Peel the apples and chop into small chunks

2. Add the water, raisins, sultanas, apple chunks and spice to a heavy-bottomed saucepan and cook on a medium heat with the lid on for 15 minutes until the apples are soft and ‘mashable’. Stir and check during cooking time.

3. Enjoy with a dollop of yogurt on top

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