6 Gut-Friendly Ways to Enjoy Apples if You Have IBD

From warm-baked apples to savory soups, here’s a look at six gut-friendly ideas to experiment with if you have IBD.

1. Baked Apples

One of the simplest ways to make apples easier to tolerate is to bake them, says Alyssa Simpson, RDN, a Phoenix-based registered dietitian specializing in gastrointestinal (GI) health.

Peel the skin, remove the core, and bake at 350 degrees F for about 25 to 35 minutes. “You’re looking for a texture that can be easily mashed with a fork,” she says.

Peeling removes the coarse insoluble fiber layer, while baking breaks apple fibers down further, making it easier for the gut to process, says Erin Judge, RD, a Nashville, Tennessee–based registered dietitian specializing in gut health.

You can eat these apples plain or with a sprinkle of cinnamon or a light drizzle of honey for a warm dessert, Judge says. “During an active flare, I’d go easy on butter or cream toppings because added fat can slow digestion and, for some people, trigger symptoms when the gut is already inflamed,” she says.

If you’re time-strapped, you can dice an apple and microwave it with a splash of water for about two to four minutes, Simpson says.

2. Pureed Apples in a Savory Soup or Mash

You can work blended apples into pureed soups with carrots, butternut squash, or parsnips, adding natural sweetness without added sugar, says Rachel Dyckman, RDN, a New York City–based registered dietitian specializing in digestive health and IBD, and a member of the Crohn’s & Colitis Foundation’s National Scientific Advisory Committee.

“Blending cooked apples into soups creates this smooth texture that’s often easier to tolerate than raw fruit, while still providing vitamins and beneficial plant compounds,” Dyckman says.

You can peel and dice apples, cook them with vegetables until completely soft, then blend them with broth to make soup, Simpson says.

Cooked apples can work into other savory side dishes too: Fold them into a soft-cooked squash or sweet potato mash, Judge says. “The cooking process does the digestive work for you before the food even reaches your gut,” she says.

Keep soups and mashes in mind for meal planning during periods of active inflammation, when your GI tract is more sensitive.

3. Homemade Applesauce

Applesauce is a classic recipe to batch cook for autumn. Peel, core, and chop four apples into small pieces, then simmer with half a cup of water for about 15 to 20 minutes until they’re soft. Last, mash or blend the apples to your desired consistency, Simpson says.

Applesauce can be eaten on its own, spread onto toast, frozen into popsicles, or swirled into yogurt, she says. It’s also a great pairing with protein sources, Judge says.

Plus, you can flavor the applesauce with seasonings like cinnamon and nutmeg, Dyckman says. “Making your own applesauce allows you to avoid added sugars that are common in some store-bought varieties,” she says.

But if you’re in a rush, packaged applesauce and soft, canned apples can be a convenient option, Simpson says. “I would just look for unsweetened applesauce or apples packed in water, when possible, since products with heavy syrup, juice concentrate, or a lot of added sugar may be harder to tolerate when symptoms are active,” she says.

4. Apple Cinnamon Oatmeal

Oatmeal with apples is a quick and tasty breakfast for those with IBD, Simpson says.

For one serving, combine half of a small apple — peeled and finely diced — with a cup of water, and simmer for about five minutes. Add half a cup of rolled oats and continue cooking until the oats and apple are softened, usually for another five minutes, Simpson says. If the mixture becomes too thick, add another splash of water.

“This works well because you’re removing the skin, cutting the apple into smaller pieces, and thoroughly cooking it, so you’re modifying the texture in several different ways,” Simpson says.

Oatmeal also provides soluble fiber, which tends to be gentler on digestion and may help to add some bulk to loose stools, Simpson says.

5. Poached Apples

For a quick but elevated dessert, try poached apples, Judge says. “Poaching is gentle and doesn’t require added fat, which can make it a good option if you’re also watching fat intake during a flare,” she says.

You don’t need to add oil, butter, or seasonings, as apples are naturally sweet. Peel, slice, and simmer apple segments in water or with a splash of apple juice for about 10 to 15 minutes, until fork-tender, she says.

6. Apple Cinnamon Smoothies

Smoothies are a great way to enjoy apples without having to chew through the skin and rough texture, Simpson says. Peel the apple skin, remove the core, and blend thoroughly with lactose-free milk or yogurt and a sprinkle of cinnamon.

“Blending breaks the apple into much smaller particles, which may make the fiber easier for some people with IBD,” she says.

Pay attention to your disease activity too. If you’re in a flare or grappling with increased GI symptoms, peeled and cooked apples may be easier on digestion because they’ve been cooked through, Judge says.

“The goal for someone with IBD isn’t necessarily to avoid raw apples entirely, it’s to match the texture to where their disease is at,” Judge says.

But if you find that while in remission, you can safely eat raw apples, there’s no reason to avoid them, Dyckman says. The best approach is to figure out your own tolerance and adjust the preparation method according to your symptoms, she says.