Homemade Smooth Applesauce
Smooth, naturally sweet applesauce made with just apples and water. Peeled and well-cooked for gentle digestion during flares or recovery periods.
Homemade Smooth Applesauce
Smooth, naturally sweet applesauce made with just apples and water. Peeled and well-cooked for gentle digestion during flares or recovery periods.
Ingredients
- High FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Instructions
Peel and core the apples, then chop into 1-inch pieces. Discard all skins.
Equipment: peeler, knife, cutting boardTip: Discard all skins - apple skins contain insoluble fiber that can irritate inflamed intestinesPlace chopped apples and water in a medium saucepan over medium-high heat.
medium-high heatEquipment: medium saucepanBring to a boil, then reduce heat to low and cover.
Simmer for 15-20 minutes, until apples are completely soft and break apart easily when pressed with a fork.
Tip: Apples should break apart easily when pressed - this ensures maximum digestibilityRemove from heat. For chunky applesauce, mash with a potato masher until you reach your desired consistency.
Equipment: potato masherFor smooth applesauce, use an immersion blender directly in the pot, blending for 30-60 seconds until silky.
Equipment: immersion blenderStir in honey and cinnamon if using. Taste and adjust sweetness.
Serve warm for a soothing snack, or chill in the refrigerator for at least 1 hour before serving cold.
Tip: Warm applesauce can be soothing during flares
Notes
Apple variety
Sweeter apples like Fuji, Gala, or Golden Delicious need minimal sweetener and cook down into a naturally creamy texture. Tart Granny Smith apples require more added sugar and may be harder to tolerate during flares due to higher acidity.
Peeling is essential
Apple skins contain most of the insoluble fiber that can irritate inflamed intestines. Always peel completely for IBD-safe applesauce. According to USDA data, peeling reduces fiber by approximately 50% while maintaining most of the pectin benefits.
Skip sweetener during flares
Plain unsweetened applesauce is best tolerated during active symptoms. Add honey only when you're feeling better and want extra flavor. Honey is the only SCD-legal sweetener option.
Cinnamon substitute
If cinnamon triggers symptoms, try a pinch of ground ginger or vanilla extract for warmth without spice. Both are low-FODMAP and well-tolerated by most.
Storage
Refrigerate in an airtight container for up to 1 week. Freeze in individual portions for up to 3 months. Thaw overnight in the refrigerator. Pre-portioning helps control FODMAP intake.
Batch cooking
Double or triple the recipe and portion into small jars (2-3 tablespoon servings if following low-FODMAP). Having pre-portioned servings makes it easier to monitor tolerance.
Serving ideas
Eat plain as a snack, swirl into hot cereal, top with a dollop of lactose-free yogurt, or serve alongside pork tenderloin or roasted chicken.
Commercial vs. homemade
Store-bought applesauce often contains high-fructose corn syrup, artificial sweeteners like sorbitol, or added citric acid that can irritate sensitive digestive systems. Homemade gives you complete control over ingredients.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
