Pear fruits are chock-full of antioxidants like vitamin C, dietary fiber, and other plant compounds that help promote overall health.
Pears are nutritious and may help benefit digestion, balance cholesterol levels, and potentially lower the risk of cancer, diabetes, and heart disease. Fat and cholesterol free, pears weigh in at around 100 calories, making it a solid choice for supporting weight-loss efforts.
This article discusses the pear's health benefits and nutritional information, including who should avoid eating it.
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Types of Pears
There are many different types of pears grown in the United States. Common varieties include:
Canned pears are commonly stored in juice or syrup. To avoid added sugars and carbohydrates, choose pears canned in water.
Some fruits may be called pears but aren’t a part of this fruit family. Prickly pears are part of the cactus family and are technically not a type of pear.
Pear Nutrition
Pears are a great source of fiber, vitamin K, and potassium. Here’s how the fruit’s nutritional content breaks down for a medium-sized pear:
Asian pears have fewer calories and contain more vitamin C and fiber than other pear varieties.
Pears vs. Apples
Pears and apples boast similar benefits. They're each great sources of vitamins, minerals, and fiber, with slight differences.
Levels of phosphorus and sodium are comparable in pears and apples. But pears contain more copper, iron, calcium, magnesium, and zinc than apples do. Apples contain higher levels of vitamins A, E, and B1, while pears have higher levels of vitamins B3 and K. Each contains roughly the same levels of vitamins C and B2.
Both fruits are sources of pectin, a fiber that supports gut health.
Pears and apples also each have a low glycemic index (GI), classified at 55 or less. GI is a measurement of how quickly a food can make your blood sugar levels rise. Pears and apples increase blood sugar slowly in the body, making them a good option for people with diabetes.
Health Benefits of Pears
Research shows pears have many health benefits and have been used as anti-inflammatory, anti-hyperglycemic, and diuretic home remedies for thousands of years.
Boosts Fiber Intake
A medium-sized pear offers 5.5 g of fiber, roughly 22% of the daily recommended intake that health experts advise.
Dietary fiber is crucial for helping promote bowel movement function and reducing low-density lipoprotein (LDL, or “bad”) cholesterol. It helps add bulk to bowel movements and protects against developing certain health conditions like heart disease, diabetes, and some types of cancer.
Treats Diverticulosis
People with diverticulitis (a condition by which small inflamed pouches grow on the intestinal wall or colon) are encouraged to add more fiber to their diet. Fruits like pears, apples, and bananas are often recommended because high-fiber foods can help stool pass more quickly and easily and may help prevent and treat diverticulosis.
Most healthy adults who eat a 2,000-calorie diet require at least 28 g of fiber per day, and some studies suggest that consuming at least 30 g of fiber each day may help prevent diverticular disease.
Reduces Risk of Cardiovascular Disease
Thanks to antioxidants in the fruit and its peel, pears may help a person's risk of developing heart disease.
Some research shows that certain antioxidants in pears can help decrease inflammation, reduce stiffness in heart tissue, increase levels of high-density lipoprotein (HDL, or “good”) cholesterol, and lower levels of LDL.
Another study found that adults with metabolic syndrome (a set of symptoms that make heart disease risk higher) who ate two pears a day for three months had lower heart disease risk factors such as larger waist circumference and high blood pressure.
Encourages Detoxification
The nutritional makeup of pears can help promote healthy bowel movements by keeping stools soft. This also encourages the removal of toxins by flushing out the digestive system.
The fruit’s high water content and ample fiber and fructose promote a laxative effect on the digestive system.
Fights Free Radicals
High levels of antioxidants in pears are beneficial for fighting the damaging effects of free radicals, which are potentially cancer-causing molecules produced by the body when it converts food into energy. Vitamin C, vitamin K, and copper in fruits like pears help protect cells in the body from the harm that free radicals cause when they develop.
Who Should Avoid Pears?
Because pears contain a naturally higher amount of fructose, they’re considered a high FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) food.
FODMAPs are found in many different foods and can cause gastrointestinal symptoms in some people. The gut doesn't absorb these foods well, so they draw water out of the intestines and can cause symptoms like gas as they ferment in the digestive system.
People with digestive conditions like irritable bowel syndrome (IBS) are often encouraged to eat low-FODMAP foods to help control symptoms like stomach pain, gas, and bloating. In these cases, reconsidering your pear intake may be best, but always check with a healthcare provider about your dietary needs and nutritional requirements.
Though pear allergies may seem rare, adverse reactions to this fruit are possible. Experts believe that allergy symptoms experienced after consuming a pear are a reaction to certain proteins found in the fruit, which are similar to proteins found in birch pollen and peaches.
Summary
Pears are rich in powerful antioxidants, plant compounds, and dietary fiber. Research shows that the nutritional content in pears can help support gut and heart health, promote weight loss, and protect against the risk of certain health conditions.
Though pears are generally a beneficial addition to most healthy adults' diets, people with IBS may want to steer clear of this fruit to avoid exacerbating digestive symptoms.
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