Stewed plums for gut health

Sweet, a bit tangy, covered in reddish-blue skin are loaded with minerals and are a great source of fibre.
They are also rich in antioxidants, protecting the body against cell-damaging free radicals and improves and maintains the health of your heart. Stewed plums are one of my favourites. I always cook enough to have a steady supply. Stewed plums are very healthy due to the soluble gel-like fibre component (the mushy bits) for gut and bowel health. They encourage growth of healthy bacteria, and enable regular bowel movements. Stewed apples can help to alleviate constipation because they’re full of fibre. The insoluble fibre increases bulk in the stools, while the soluble fibre increases water content. Together, these help stools to move through the digestive system. Cooked plums are easy to digest because the stewing has already partially broken them down. Stewed plums have an extra benefit: gut-healing pectin. This special form of fibre is released during the stewing process, and new evidence suggests that it may help to repair and maintain the intestinal mucosa lining. 

For this delicious stewed plum, you simply need to heat the plums with a little lemon juice and cinnamon ( I’ve used pumpkin spice) until it starts to break down. It’s super easy and tasted divine. Perfect warm or cold.  A great breakfast-topper for pancakes, waffles, toast, porridge, smoothie bowl, yoghurt, or on top of good quality muesli. They are also great stirred into a chia pudding. Use stewed plums to make a healthy fruit crumble, add a ground nuts layer blended with aromatic spices topping, and bake for 20 minutes. 


Plums – any fresh, ripe plums work – or use frozen (just cook it a little longer).
Lemon juice – or substitute orange or clementine juice.
Cinnamon stick – or use ¼ teaspoon ground cinnamon. I am using pumpkin spice ( cinnamon, nutmeg, ginger).

Cut the plums into chunks. Put the fruit in a pot and add 1/4 cup of water, lemon juice, 1 cinnamon stick, or ground cinnamon. You may like to add a little sweetener like maple syrup, and the zest or an orange to add flavour. Bring to boil, and gently simmer for about 20 minutes, or less if you prefer more texture.

Keep in a jar in the fridge for up to 10 days.

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