Pear skin holds a good share of the fruit's fiber, so this compote keeps it on rather than peeling it away. A short simmer with cinnamon and a spoonful of chia turns two humble ingredients into a soft, gently sweet dessert that works with a stubborn stomach instead of against it.
Ingredients
- 2 ripe pears, skin on, cored and diced small
- 1 cup water
- 1 cinnamon stick
- 1-inch piece fresh ginger, sliced
- 2 tablespoons chia seeds
- 1 teaspoon vanilla extract
- Pinch of fine sea salt
Instructions
- Combine the diced pear, water, cinnamon stick, and ginger slices in a small saucepan.
- Bring to a gentle simmer over medium-low heat and cook, stirring occasionally, for 12 to 15 minutes, until the pear softens and breaks down slightly.
- Remove from heat and discard the cinnamon stick and ginger slices.
- Stir in the chia seeds, vanilla extract, and salt.
- Let the compote sit for 10 minutes so the chia thickens it, then divide into four small servings. Serve warm or chilled.
Nutrition Facts (per serving)
| Calories | 85 |
| Total fat | 2g |
| Total carbohydrates | 17g |
| Dietary fiber | 5g |
| Protein | 2g |
| Sodium | 30mg |
Why This Is Good for Your Gut
A half-pear portion per serving keeps this well within low-FODMAP territory while still delivering the skin-on fiber and natural pectin pears are known for. Chia seeds add soluble fiber that swells and softens stool, and the ginger and cinnamon settle things further, making this a dessert that actually supports regularity instead of just following it.
Portion the compote into small jars and it keeps in the fridge for a few days, ready whenever you want a fiber-forward finish to a meal.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
