Pears are back in season, offering a wealth of nutrients that can reduce the risk of chronic disease and harmful inflammation. As the second most fibre-rich fruit, each pear contains six grams of fibre, just under the seven grams found in berries. This provides about 21 percent of the recommended daily value, yet most adults do not meet the 25 to 30 grams of fibre needed daily.
“I think most people associate fibre solely with how it helps your gut or prevents constipation,” said Amanda Beaver, a wellness dietitian at Houston Methodist. “It does play important roles in your GI health, but the benefits of fibre extend well beyond that.” Fibre aids digestion, supports gut health, regulates blood sugar, balances cholesterol, and keeps you feeling fuller for longer.
Fibre can also reduce the risk of heart disease, type 2 diabetes, and colorectal cancer. “Heart disease is the No. 1 killer of Americans, so the cardiovascular benefits of fibre are one of the most important,” Beaver added. A medium-sized pear, at just 100 calories, delivers these benefits—provided you do not peel it. The skin contains most of the fibre and antioxidants, which fight inflammation linked to cancer and heart disease.
Pears are also rich in vitamin C, with 8 milligrams per fruit, supporting the immune system during colder months. They are a good source of potassium, which counteracts sodium, relaxes blood vessels, and lowers blood pressure, according to the National Council on Aging. “Pears are so healthy, and most people tolerate them very well,” said registered dietitian Beth Czerwony. “They’re a perfect snack if you’re craving something sweet.”
