When Is the Best Time to Eat a Pear for Gut Health and Weight Loss?

Pears contain vitamins, nutrients, fiber, and water, all of which are essential for overall health. Eating pears at various times of day can improve digestion, help you stay hydrated, keep you feeling full, prevent disease, and provide vitamins and minerals.

1. For Curbing Hunger and Weight Loss

Pears are low-calorie, high-fiber, and contain a lot of water. The fiber may help you feel fuller. Eating them with a meal or as part of a snack might help you consume fewer calories overall and assist weight management. However, studies don’t show that eating pears is associated with weight loss.

Body mass index (BMI) is a widely used method for estimating body fat, although its accuracy is a topic of debate. Eating more pears, either alone or in combination with apples, is associated with lowering BMI.

A small study found that people who consumed more pears had a lower waist-to-hip ratio. The waist-to-hip ratio is calculated by measuring the circumference of the waist and the hips, and then dividing the waist measurement by the hip measurement. A smaller waist-to-hip ratio is associated with a lower risk of cardiovascular disease.

2. For Diabetes

Pears are a low-glycemic-index food, meaning they do not rapidly raise blood sugar. They contain sugar, but they also contain fiber, which helps balance blood sugar levels. People with diabetes can eat pears at meals or between meals.

A large study found that people who ate more apples, pears, or a combination of both had a lower risk of developing diabetes.

3. For Hydration

Eating a pear at any time of day or after sweating can help replenish water and potassium, a type of electrolyte (charged mineral) that helps the body stay hydrated. Other electrolytes include sodium (salt), magnesium, and calcium. Potassium also supports muscle function and helps maintain healthy blood pressure.

4. For Gut Health

Pears contain water and fiber. Fiber is key in ensuring stools are soft and easy to pass, avoiding both diarrhea and constipation. A pear contains about 22% of the daily recommended fiber intake. Water is also essential for digestion. Eating pears at any time of day can help these functions.

5. For Iron Absorption

In addition to its other roles, vitamin C helps you absorb iron from plant-based sources. Pears provide vitamin C, although in lower amounts than in citrus fruits. You may consider adding pears when eating plant-based foods that are high in iron, such as beans, lentils, and seeds.

What’s In a Pear?

One medium-sized pear (178 grams) contains:

• Calories: 112
• Water: 150 grams (g)
• Protein: 0.676 g
• Fiber: 5.52 g
• Sugar: 17.2 g
• Calcium: 14.2 milligrams (mg)
• Potassium: 155 mg
• Vitamin C: 7.83 mg

Pears and FODMAPs

Fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) are types of carbohydrates found in many plant-based foods. For some people, including those with irritable bowel syndrome (IBS), eating foods containing FODMAPs causes symptoms such as bloating and gas.

Pears contain fructose and are a high-FODMAP food. Avoid or limit pairs if following a low FODMAP diet. A dietitian can help in understanding and following the low FODMAP diet, which takes a staged approach and introduces foods back into the diet when symptoms improve.

What Type of Pears to Eat

Fresh pears are the best choice for getting the most out of this fruit, especially if you eat the peel, where most of its fiber is located. But that’s not always realistic, cost-effective, or convenient.

Canned pears are widely available. Look for pears packed in their own juice. Pears canned in heavy or light syrup contain significant added sugar.

Canned pears may have their peels removed, providing less fiber. Check the label on canned pears to see the nutritional content.