Ayurvedic Stewed Apples Recipe for Gut Health: Simple Breakfast
This Ayurvedic stewed apples recipe is a gut-friendly breakfast I always make when my stomach needed settling. And, it’s super simple!
You cook apple pieces low and slow with cinnamon, clove and green cardamom until they are soft and fragrant. There’s no sugar or butter, just warm spices and fruit.
The pectin in the apples acts as a prebiotic, and the benefits of stewed apples ayurveda are why this dish shows up in Ayurveda morning routines.
It’s ready in 20 minutes and so gentle on the stomach! Besides these stewed apples for gut health, check out my other Ayurvedic recipes like dhal and rice and turmeric tea.
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Ingredients for stewed apples
How to make Ayurveda stewed apples
Prep the apples
Most apples are sold with a protective wax coating which is not something I want to eat. So, although apple peels have great health benefits, I prefer to remove them. I wash the apples with warm soapy water, peel the skin and cut into bite sized pieces.
Cook the apples
Add all the ingredients to a small pot on low heat (apple pieces, cinnamon, cardamom, clove, slivered almonds, raisins and water). Cover and cook for 15 to 20 minutes.
Remove from the heat and serve warm as a pre-breakfast. I recommend having a simple, fulling meal with protein an hour after having these stewed apples.
What are the best apples to stew for gut health?
Sweet varities that break down well without any need for added sugar are great here. Gala, red delicious, Fuji, and honeycrisp are all perfect. Granny smith and other tart apples can be used but you may want to add raisins when boiling.
Video (doubled recipe)
Benefits of Ayurveda stewed apples
Apples contain pectin, a soluble fiber, found in both the peels and in the flesh of the fruit. This type of fiber is incredibly beneficial to gut health, which is why this recipe is recommended for calming the stomach in Ayurveda.
Pectin acts as a prebiotic which can help maintain the balance of gut microbiota. More than that, it can also preserve the gut barrier function and reduce inflammation (source: 2016 study).
This 2025 study also highlights apple as a great breakfast option that helps your immune cells maintain a less inflammatory state at the genetic level (compared to having breakfast cereal).
Healthline.com outlines more benefits of pectin. They range from reducing acid reflux, improving diarrhea and constipation and possibly controlling blood sugar.
From my own anecdotal experience, this recipe has helped to calm my stomach and reduce acid reflux symptoms. In fact, having just one spoonful can quickly ease any heartburn I may experience.
More recipes:
Ayurvedic stewed apples recipe
Ayurvedic stewed apples (Ayurveda breakfast recipe)
Ingredients
- 2 apples
- 1/4 piece cinnamon stick (or ¼ tsp cinnamon powder)
- 3 whole cardamom (or ¼ tsp cardamom powder)
- 3 cloves
- 1 tbsp almonds (sliced or slivered)
- 1 tbsp raisins
- ¼ cup water
Instructions
- Wash apples thoroughly and remove the wax coating or peel the skin.
- Cut the apples into small bite sized pieces.
- Add all ingredients to a small pot.
- Place on low heat and boil for 15 to 20 minutes.
- Serve warm.
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I doubled this recipe and it stayed well in the fridge for a week. Enjoyed it every morning before breakfast. It’s so good and soothing – a great way to start the morning.