Pears quietly pack more prebiotic pectin fiber than most fruit, fiber that's been shown to specifically boost Bifidobacterium. Pair them with peppery arugula and walnuts, both carrying their own gut-health credentials, and you've got a salad that comes together in ten minutes but does real work for your microbiome.
Ingredients
- 2 ripe pears, thinly sliced
- 4 cups arugula (rocket)
- 1/2 cup walnuts, roughly broken
- 50g soft cheese (goat cheese or gorgonzola), or omit for vegan
- 2 tbsp dried cranberries (unsweetened, optional)
- Dressing: 3 tbsp extra virgin olive oil, 1 tbsp lemon juice, 1 tsp honey or maple syrup, 1/2 tsp Dijon mustard, salt and pepper
Instructions
- Toast walnuts in a dry pan over medium heat for 3 minutes until fragrant. Cool.
- Whisk dressing ingredients together until emulsified.
- Arrange arugula on a large plate. Fan pear slices over the arugula. Scatter walnuts and cranberries over the top.
- Crumble cheese if using. Drizzle dressing just before serving.
Nutrition Facts (per serving, without cheese)
| Calories | 380 |
| Total fat | 28g |
| Total carbohydrates | 32g |
| Dietary fiber | 7g |
| Protein | 5g |
| Sodium | 90mg |
Why This Is Good for Your Gut
Pears contain approximately 5-6g of fiber per fruit, with a significant proportion as pectin — a soluble prebiotic fiber shown to increase Bifidobacterium. Walnuts have been validated in clinical trials as a prebiotic food. Arugula's glucosinolates are fermented by gut bacteria into anti-inflammatory isothiocyanates.
Leave the pear skin on. That's where a good chunk of the fiber actually lives.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.