Pears

Fruit
Written By Brittyn Coleman, MS, RDN/LD

What are Pears?

  • Pears are versatile, sweet fruits with a plethora of nutrients. The fiber found in pears can be helpful for constipation, reducing inflammation, and reducing risk of many chronic diseases.

  • Pears are a great source of fiber, antioxidants, and vitamin C - three great nutrients to support a healthy immune system!

  • Pears contain a fiber called pectin, which is great for kids who are constipated! This fiber may also help reduce inflammation, lower cholesterol, and reduce risk of heart disease, type 2 diabetes, and stroke [1-8]. 

  • Pears are a sweet snack that can substitute other fruits, like apples, and are easy to incorporate into a diet.

  • There are several varieties of pears, with slightly varying nutrients. Pears with red skins are high in anthocyanins, which protect our blood vessels and our heart health while providing a healthy dose of antioxidants. The green pear varieties lack these anthocyanins, but have other properties that help with vision health [9].

 
 

Nutrient Breakdown

It is important to note that nutrient content may differ depending on the variety and method of preparation of the pear.

Foods Containing Pears

  • Pear juice

  • Pear sauce

  • Pear fruit

  • Baked/poached pears

  • Pear desserts (cakes, cobblers, sorbets)

  • Dried pear

Pear Alternatives

If your child doesn’t like pear yet or they are sensitive to them, here are some alternatives that are similar in nutritional value! 

Food Reactions

The body can respond to foods in many different ways including food allergies, food sensitivities, or food intolerances. If you suspect a food reaction, you can either choose to avoid the food or seek food reaction testing. Click here more information on the difference in types of food reactions and testing options. 

DISCLAIMER: Always consult with your pediatrician and/or your Registered Dietitian to help you test for a food reaction or to aid you in making individualized dietary changes.

Pears & Autism in the Research

Gut Health and Pears

  • Pears are helpful to aid in gut health and prevent constipation[1]. Pears contain a prebiotic called pectin, which can also help minimize the severity of diseases like IBS and IBD [2].

  • The flavonoids in pears have been linked to a lower incidence of type 2 diabetes [7].

Heart Health and Pears

  • The fiber in pears has been linked to lowering cholesterol, which is a comorbidity to other heart diseases [3]

  • Red pears contain a natural coloring called anthocyanins. This coloring has protective qualities on our blood vessel linings and minimizes the damage done by oxidative stress [4]. These benefits help protect against heart disease [5].

  • Pears have a slightly inverse relationship with the risk of stroke [6].

Antioxidants, Anti-inflammatories, and Pears

  • Vitamin C has anti-inflammatory and antioxidant effects on the body. Because of this, the risk for heart diseases decreases [8]. 

  • Flavonoids in pears have strong anti-inflammatory properties, as well as improving glucose and fat metabolism, and provide antioxidant properties. All of this works together to fight off diseases like diabetes and heart diseases [7].

Food Reactions

The body can respond to foods in many different ways including food allergies, food sensitivities, or food intolerances. If you suspect a food reaction, you can either choose to avoid the food or seek food reaction testing. Click here more information on the difference in types of food reactions and testing options. 

  • Description [1] Reiland H, Slavin J. Systematic Review of Pears and Health. Nutr Today. 2015;50(6):301-305. doi:10.1097/NT.0000000000000112

    [2]Dreher ML. Whole Fruits and Fruit Fiber Emerging Health Effects. Nutrients. 2018;10(12):1833. Published 2018 Nov 28. doi:10.3390/nu10121833

    [3] Slavin J. Fiber and prebiotics: mechanisms and health benefits. Nutrients. 2013;5(4):1417-1435. Published 2013 Apr 22. doi:10.3390/nu5041417

    [4] Lila MA. Anthocyanins and Human Health: An In Vitro Investigative Approach. J Biomed Biotechnol. 2004;2004(5):306-313. doi:10.1155/S111072430440401X

    [5] Wallace TC. Anthocyanins in cardiovascular disease. Adv Nutr. 2011;2(1):1-7. doi:10.3945/an.110.000042

    [6] Oude Griep LM, Verschuren WM, Kromhout D, Ocké MC, Geleijnse JM. Colors of fruit and vegetables and 10-year incidence of stroke. Stroke. 2011;42(11):3190-3195. doi:10.1161/STROKEAHA.110.611152

    [7] Xu H, Luo J, Huang J, Wen Q. Flavonoids intake and risk of type 2 diabetes mellitus: A meta-analysis of prospective cohort studies. Medicine (Baltimore). 2018;97(19):e0686. doi:10.1097/MD.0000000000010686

    [8] Wannamethee SG, Lowe GD, Rumley A, Bruckdorfer KR, Whincup PH. Associations of vitamin C status, fruit and vegetable intakes, and markers of inflammation and hemostasis. Am J Clin Nutr. 2006;83(3):567-727. doi:10.1093/ajcn.83.3.567

    [9] Wartenberg L. 9 health and nutrition benefits of pears. Healthline. https://www.healthline.com/nutrition/benefits-of-pears#TOC_TITLE_HDR_4. Published July 12, 2019. Accessed October 3, 2022. 

    text goes here

Authors

Miriam Stein, Nutrition Student

Edited and Reviewed by Brittyn Coleman, MS, RDN/LD, CLT

Brittyn Coleman, MS, RDN/LD https://www.autismdietitian.com
Previous

Pea Milk
Next

Pineapple