Pears are best known for their naturally sweet flavor and refreshing, juicy texture, but there’s more to these popular fruits than taste alone.
Pears are packed with fiber, essential vitamins and minerals, and beneficial plant compounds that support overall health and may help lower the risk of conditions like heart disease and constipation.
Keep reading to uncover what really happens in your body when pears become a regular part of your diet.
One of the most immediate benefits you may notice after adding more pears into your diet is improved digestive health.
Pears are high in fiber, including both soluble and insoluble fibers.
Soluble fiber draws water into your stool, making it easier to pass, while Insoluble fiber adds bulk to stool, promoting regular bowel movements. “Pears have a significant amount of fiber, which is important for helping our bodies stay full for longer after meals, promoting a healthy microbiome, and helping stool move through the intestines easily,” triple board-certified physician Meghan Garcia-Webb, told Health.
Pears also contain a type of fiber called pectin, which acts as a prebiotic, fueling beneficial bacteria in the gut.
A 180-gram pear contains 5.58 grams of fiber, which covers 20% of the Daily Value (DV).
In addition to their high fiber content, pears also contain other compounds that may support healthy bowel movements.n”They also naturally contain sorbitol, a sugar alcohol that contributes to their sweetness and acts as a natural laxative,” Barbara Ruhs, MS, RDN, USA Pears director of nutrition and communications, told Health.
Pears contain several nutrients that can help lower heart disease risk factors, like high cholesterol and high blood pressure.
“The dietary fiber in pears, particularly soluble fiber, helps bind cholesterol in the digestive tract and lowers LDL or “bad” cholesterol levels, thereby decreasing cardiovascular risk,” Jennifer Pallian, BSc, RD, creator of Foodess, told Health.
Pears also provide small amounts of nutrients that are essential for blood pressure regulation, like potassium and magnesium.
Flavonoid antioxidants found in pears can support heart health by reducing inflammation and protecting against cellular damage that contributes to heart disease. A 2019 review found that people who ate more pears and apples had a significantly lower risk of heart disease-related death compared to those who ate less.
Even though pears are naturally sweet, they’re a blood sugar-friendly choice. “Pears are a low GI fruit, with an average GI of about 38, meaning they lead to gradual increases in blood sugar rather than sharp spikes,” explained Pallian.
Choosing high-fiber, low-GI fruits, like pears could help support better blood sugar management, making them an especially valuable fruit for individuals seeking to manage diabetes or maintain steady blood sugar levels.
“The soluble fiber in pears slows down the digestion and absorption of carbohydrates, reducing the rate at which glucose enters the bloodstream and helping stabilize blood sugar,” explained Pallain.
In addition to supporting healthy blood sugar, digestion, and blood lipid levels, the fiber found in pears could help you eat fewer overall calories, which is key when trying to lose excess body fat.
Fiber helps increase feelings of fullness by slowing digestion and stimulating the release of satiety hormones. This is why high fiber diets are so effective for weight loss.
In fact, some research shows that fiber consumption is the most influential predictor of body weight, independent of calorie and macronutrient intake.
Pears are low in calories and rich in several nutrients. Here’s the nutrition breakdown for a 180-gram pear.
Calories
106
Carbs
27.3 grams (g)
Fiber
5.58 g
Fat
0.27 g
Protein
0.6 g
Vitamin C
0.74 milligrams (mg), 8.6% of the DV
Vitamin K
7.76 micrograms (mcg), 6.3% of the DV
Potassium
187 mg, 4% of the DV
Copper
0.139 mg, 15.4% of the DV
Though not as nutrient-dense as some fruits, pears offer a good source of fiber and certain vitamins and minerals, like copper and vitamin C.
A 180-gram pear covers 15.4% of your daily needs for copper, a mineral that’s needed for red blood cell production, energy production, and nerve cell and neurotransmitter synthesis.
Pears also supply smaller amounts of vitamin C, a key antioxidant, potassium, which supports healthy blood pressure, and vitamin K, which is important for blood clotting and bone health.
If you’d like to take of advantage of pear’s nutritional benefits, here are a few expert-approved ways to enjoy them:
- “For breakfast, you can dice a pear into oatmeal or Greek yogurt for added fiber and sweetness,” Elizabeth Pecoraro, MS, RDN, told Health.
- Ruhs recommends adding sliced pears to your grilled cheese. “You may never be able to eat grilled cheese again without pears. It’s a sneaky way to boost flavor and fiber too,” she said.
- Pallain suggests incorporating pears into seasonal treats. “For seasonal treats, pears can be baked into a pear crisp with a cinnamon-spiced streusel topping, which not only makes a comforting dessert but also doubles as a breakfast when paired with cold milk the next day,” she shared.
Pears also make a satisfying snack when paired with protein-rich foods like cheese, and they can add flavor and nutrition to smoothies, baked goods, and salads.
Along with their naturally sweet, refreshing taste, pears deliver fiber, vitamins, minerals, and plant compounds that support overall health.
Regularly enjoying them may promote heart and digestive health, help regulate blood sugar, support weight management, and provide key nutrients your body needs.
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