Feeling the Love with Gut-Friendly Dessert

For those struggling with irritable bowel syndrome (IBS), inflammatory gut disorders, or chronic gut discomfort, typical dessert fare may do more harm than good.

As a functional wellness practitioner focusing on gut health and the microbiome, I’ve helped many clients reduce IBS symptoms, diverticulitis flare-ups, bacterial overgrowth, and leaky gut by adjusting their diets and lifestyles. While quick fixes rarely lead to sustained improvement, gradual implementation of gut-friendly foods along with targeted supplements and stress reduction techniques can help repair, restore and diversify gut microflora populations.

A healthy gut equals a healthy you! So I’m sharing one of my favorite gut-friendly dessert recipes: Coconut Butter Baked Pears.

The Allure of Pears

Packed with prebiotic fiber, antioxidants like vitamin C and copper, anti-inflammatory nutrients like vitamin K, and small amounts of B vitamins and minerals like potassium and magnesium, pears offer a treasure trove of gut-loving nutrition. They’re one of the least allergenic fruits, making them a safer choice for sensitive guts.

Pears contain unique polyphenol antioxidants called cinnamtannins which research suggests may help protect against inflammation, cancer cell growth, hypertension, and high blood glucose. The fiber and polyphenols in pears also nourish and promote the diversity of beneficial bacteria like Bifidobacteria and Lactobacilli species in your gut microbiome.

The Power of Coconut Butter

With its smooth, nutty sweet flavor, coconut butter not only tastes divine but offers medium chain triglycerides (MCTs) known to benefit digestion, calorie-burning, and even brain health. The lauric acid in coconut products like coconut butter has antibacterial, antiviral and anti-inflammatory activities which help destroy bad gut bugs.

Compared to coconut oil which contains 100 percent fat, coconut butter offers nutritional perks like protein, fiber, vitamins, minerals, and beneficial plant compounds like polyphenols. Its fiber feeds good gut bacteria which ferment it into inflammation-reducing short-chain fatty acids.

Coconut butter also contains inulin, a powerful prebiotic soluble fiber that promotes the growth of Bifidobacteria and Lactobacilli species. This increases production of infection-fighting bacteriocins inside the gut.

Spice Up Your Life

This Coconut Butter Baked Pear recipe features two anti-inflammatory spices adored by microbiota - cinnamon and cardamom.

Cinnamon has been used medicinally for centuries to help treat GI infections and studies show it inhibits inflammation by reducing proinflammatory markers.

Cardamom has antibacterial effects against common gut pathogens like H. pylori and Campylobacter while also relaxing digestive smooth muscle to relieve spasms, gas and bloating. It appears to alter gut flora as well, increasing beneficial anaerobes like Bifidobacteria and Lactobacilli.

Maple syrup lends sweetness and boasts anti-inflammatory, antioxidant manganese and zinc. A touch of full-fat canned coconut milk adds creamy richness. Toasted coconut flakes provide tasty crunch and visual appeal. Finally, a sprinkle of mineral-rich pink Himalayan sea salt balances flavors perfectly.

This simple 5-ingredient dessert offers prebiotics to feed good bacteria, anti-inflammatory benefits to soothe the gut lining, coconut fats to lubricate the digestive tract, and antioxidants to quell free radical damage. It’s naturally dairy-free, gluten-free, and vegan - ideal for those with chronic gut disorders.

While chocolate and red wine make for a classic dessert combo, those struggling with IBS, SIBO, leaky gut, diverticulitis or dysbiosis may find them too irritating. This Coconut Butter Baked Pear recipe lets you indulge minus the gut grief.

Serve it warm from the oven as the sweet finale to a wholesome dinner, perhaps after an appetizer of goat cheese and beet endive boats and an entrée of pan seared lemon thyme salmon with roasted asparagus. Then sink your spoon into these decadent yet soothing pears.

As the coconut butter and pear juices mingle, let the cardamom and cinnamon infuse your senses with the exotic flavors of a Middle Eastern bazaar. Revel in aromas evoking tropical beaches. Allow the luxurious mouthfeel to melt gut tension away with each bite.

Here’s to feeding our guts and our lovers with healing foods that nourish both body and soul!

Coconut Butter Baked Pears

Ingredients:

2 ripe pears, halved and cored
2 tbsp maple syrup
1 tsp cinnamon
1/4 tsp cardamom
Pinch sea salt
3 tbsp coconut butter, softened to room temperature
1 tbsp coconut milk (canned, full-fat)
1 tsp vanilla extract
2 tbsp shredded coconut, lightly toasted, for garnish

Instructions:

Preheat oven to 375°F.
In a small bowl, mix together maple syrup, cinnamon, cardamom and salt. Brush mixture evenly onto cut sides of pears.
Place pears cut-side down in a baking dish. Bake for 20 minutes until softened.
Meanwhile, in another small bowl mix together coconut butter, coconut milk and vanilla until smooth.
Turn pears over and top with dollops of the coconut butter mixture. Return to oven for 5 minutes more.
Serve pears warm, topping each with toasted coconut shreds. Drizzle any pan juices over top.

The coconut butter adds healthy fats and the pears provide prebiotic fiber to support gut health. Cardamom and cinnamon provide anti-inflammatory benefits as well.