Did you guys know that one of the most powerful foods on the planet for healing leaky gut and reversing antibiotic damage is none other than stewed apples?! If you’ve dealt with or researched leaky gut syndrome before, you may have seen references to the usual gut-sealing foods like bone broth, aloe vera juice, fermented vegetables, and coconut (for medium-chain fatty acids!) Yet all this time, an inexpensive and widely available ‘superfood’ has been hiding right under our noses: good old applesauce.

First, let’s review a little background on the concept of leaky gut (although I’m sure most of you are familiar!)

Since the gut houses so much of your immune system & immune response, it’s an important place to look when you’re dealing with chronic illness and inflammation. We are increasingly bombarded with substances such as pesticides, heavy metals, etc. that damage the sensitive, porous lining of the gut (and mess with the balance of probiotics vs. pathogens). As the porosity of that lining increases, larger food molecules and objects that the body sees as ‘foreign’ can more easily enter the bloodstream. Over time, the body may begin to react to even the healthiest foods with an inflammatory response that can mimic allergies, skin rashes, emotional outbursts, and so much more. Thus, if you’re a person that is sensitive to a long list of foods, this post is for you!

Why Applesauce?

Here is why the humble applesauce is so healing and therapeutic: when apples are fully cooked, you’ll see that the skin begins to shimmer. This means the pectin (a special type of fiber) from inside the apple is now available on the surface. This pectin is an easily accessible fuel that your gut cells can instantly use to heal and regenerate. Pectin also selectively feeds your probiotics. When properly fueled, probiotics (your gut warriors!) can grow in population and overpower harmful pathogens and parasites that may have been thriving and causing uncomfortable symptoms.

As the good bugs eat the pectin, they products SCFAs (short chain fatty acids) that benefit the lining of your colon. These SCFAs acids also promote epithelial growth of the cells in the intestines, thereby reducing leaky gut. Cooking the apples makes them gentler on the digestive system if the gut is very inflamed. Pectin also binds with and eliminates heavy metals from your body, which could be contributing to the problem in the first place!

Scientific research also indicates that apples are associated with:

– Allergy protection against rhinitis and asthma
– Antioxidant protection
– Inflammation control
– Optimal gut bacteria balance
– Enhanced detoxification and bacterial balance (thanks to the fiber content)

I guess that settles it – an apple a day really does keep the doctor away. I’m glad that applesauce is such an inexpensive and universally available food, and have always intuitively incorporated it into my routine. Go enjoy a cup for me – happy healing!

Leave a Comment


  • Libby says:

    Any chance you could give us a recipe for making gut healing applesauce?

  • Jerry says:

    So this begs the question, is prepackaged applesauce going to lend any benefit’s? Or should we be making it ourselves? Maybe a recipe? 😏😉

    • Maureen says:

      I have been having this problem for quite a while especially at beginning of meal. Meat seems to be particularly problematic but other foods also. Yesterday I had a really bad Episode throughout lunch ending in me having to wretch in sink. Felt much better after that but then it occurred to me to try applesauce at beginning of next meal because I have a pectin heartburn med I bought on Amazon which does help nighttime heartburn but tastes terrible. I did eat about 2 TB of store bought applesauce at beginning of meal, and no problem at all! Will keep doing this as long as it works.

  • Katie says:

    Do we need to cook the apples with the skins to get the benefits?

  • Nickie says:

    Do you have a recipe for a prebiotic apple sauce please.? Or is it just normal applesauce but without refined sugar?

  • Melissa says:

    Any chance you have a clean recipe to share ?I am trying to make some apple sauce 🙂

  • Patricia says:

    Dr Axe has a recipe for crock pot applesauce on his website.

Leave a Reply

Your email address will not be published. Required fields are marked *