A pear a day for your gut

Origin

Pears are one of the oldest plants cultivated by humans. Native to Europe and West Asia, they have been eaten for thousands of years. Ancient Greek poet Homer called them “gifts from the gods,” while in Korea, pears have been cultivated since around 300 BCE. In the UK, they have been grown in gardens and orchards since at least AD 995.

Traditional uses

Historically, pears were used for more than just eating. In traditional remedies, they were thought to help with inflammation, fevers, coughs and hangovers. In Korea, royal physician Jun Heo described their use in his medical texts in the 1600s.

Health benefits of pears

Pears are more than just a sweet snack. They’re a source of:

• Dietary fibres, especially insoluble fibre like cellulose and soluble pectin, which support healthy digestion

• Vitamin C, potassium, magnesium and calcium
• Phenolic acids like chlorogenic acid
• Flavonoids like quercetin & epicatechin
• Other plant compounds like arbutin

1. Gut health

People who regularly eat pears, apples and berries tend to have a more diverse gut microbiome. Pears are particularly rich in fibre, which helps support digestion and feed the beneficial microbes in your gut.

2. Lower risk of type 2 diabetes

A 2017 meta-analysis found that eating pears and apples regularly was linked to an 18 reduced risk of developing type 2 diabetes.

3. Brain health

Pears have also been linked with a lower risk of cerebrovascular disease, such as stroke, in large cohort studies.

How does it work? 

Researchers suggest pears may support health by improving microbiome diversity, reducing inflammation and supporting antioxidant defences. While these are associations rather than proven causes, eating whole fruits like pears as part of a varied diet is a solid place to start.

How many?

Most studies saw benefits at around three to five pears or apples a week, sometimes one or two a day. The key was variety. They worked best as part of a diet full of different fruits and vegetables.

How to enjoy

Pears are at their best from September through February. Eat them whole, with the skin on, for the full fibre and nutrient benefits.

Here are some of our favourite ways to enjoy them:

1. Quick snack – Whole, straight from the bowl with yoghurt, nut butter or a handful of nuts and seeds
2. In salads – Sliced with rocket, walnuts and a simple vinaigrette
3. In soup – Add to sweet potato and onion soup for a natural sweetness
4. As dessert – Stew with orange zest, vanilla and spices like cinnamon or star anise. Serve with dark chocolate, yoghurt or roasted nuts

Supporting British growers

Right now, British apple and pear growing is under threat. A recent survey found that 150,000 trees were cancelled this year due to supermarkets not paying fair prices to farmers.

Supporting local fruit helps preserve our orchards, countryside biodiversity and food security. When you can, look for British-grown pears and apples or buy from local farms.

Read more in this Press Release published by the organisation of British apple and pear growers