Pear fruits are full of antioxidants like vitamin C, dietary fiber, and other plant compounds that help improve overall health.
Pears are nutritious and may help benefit digestion, balance cholesterol levels and potentially reduce the risk of cancer, diabetes and heart disease. Free of fat and cholesterol, pears weigh in at about 100 calories, making it a solid choice to support weight loss efforts.
This article discusses the health benefits and nutritional information of pears, including who should avoid eating them.
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Pear Varieties
There are many different types of pears grown in the United States. Common varieties include:
- Anjou
- Bartlett
- bosc
- Comic
- concorde
- Forelle
- French Butter
- Seckel
Canned pears are often preserved in juice or syrup. Choose pears canned in water to avoid added sugar and carbohydrates.
Some fruits may be called pears but are not part of this fruit family. Prickly pears are part of the cactus family and are not technically a type of pear.
Pear Nutrition
Pears are a great source of fiber, vitamin K and potassium. For a medium-sized pear, the distribution of the nutritional content of the fruit is as follows:
- Calories: 101
- Fat: 0.5 grams (g)
- Carbohydrates: 27g
- Fiber: 5.5g
- Sugar: 17 g
- Protein: 0.6g
- Sodium: 1.8 milligrams (mg)
- Potassium: 206 mg
- Vitamin K: 7.8 micrograms (mcg)
Asian pears have fewer calories and more vitamin C and fiber than other pear varieties.
Pear and Apple
Pears and apples have similar benefits. They are great sources of vitamins, minerals and fiber, each with slight differences.
Phosphorus and sodium levels are similar in pears and apples. However, pears contain more copper, iron, calcium, magnesium and zinc than apples. Apples contain higher levels of vitamins A, E and B1, while pears contain higher levels of vitamins B3 and K. Each contains roughly the same level of vitamins C and B2.
Both fruits are sources of pectin, a fiber that supports gut health.
Pears and apples each also have a low glycemic index (GI), classified as 55 or lower. GI is a measurement of how quickly a food can raise your blood sugar levels. Pears and apples gradually raise blood sugar in the body, making them a good option for diabetics.
Health Benefits of Pears
Research shows that pears have many health benefits and have been used as anti-inflammatory, antihyperglycemic and diuretic home remedies for thousands of years.
Increases Fiber Intake
A medium-sized pear contains 5.5 g of fiber, which is roughly 22% of the daily recommended intake recommended by health experts.
Dietary fiber is crucial for helping support bowel movement function and reducing low-density lipoprotein (LDL or “bad”) cholesterol. It helps add bulk to bowel movements and protects against the development of certain health conditions, such as heart disease, diabetes, and some types of cancer.
Treats diverticulosis
People with diverticulitis (a condition where small inflamed sacs grow in the intestinal wall or colon) are encouraged to add more fiber to their diet. Fruits such as 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 eating 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 the Risk of Cardiovascular Disease
Pear may help a person’s risk of heart disease, thanks to the antioxidants found in its fruit and peel.
Some research shows that certain antioxidants in pears may help reduce inflammation, reduce stiffness in heart tissue, increase high-density lipoprotein (HDL, or “good”) cholesterol levels, and lower LDL levels.
Another study found that adults with metabolic syndrome (a set of symptoms that increase the risk of heart disease) who ate two pears a day for three months had lower risk factors for heart disease, such as larger waist circumference and high blood pressure.
Promotes Detoxification
The nutritious nature of pears can help support healthy bowel movements by keeping stool soft. This also cleanses the digestive system and promotes the elimination of toxins.
The fruit’s high water content, abundant fiber and fructose provide a laxative effect on the digestive system.
Fights Free Radicals
The high levels of antioxidants in pears are beneficial in combating the harmful effects of free radicals, which are potentially cancer-causing molecules produced by the body when converting food into energy. Vitamin C, vitamin K and copper found in fruits such as pears help protect the cells in the body from damage caused by free radicals.
Who Should Avoid Pears?
Because pears naturally contain higher amounts of fructose, they are 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 intestine cannot absorb these foods well, so they draw water from the intestines and can cause symptoms such as gas as they ferment in the digestive tract.
People with digestive disorders such as irritable bowel syndrome (IBS) are often encouraged to eat low-FODMAP foods to help control symptoms such as stomach pain, gas, and bloating. In these cases, it may be best to reconsider your pear intake, but always consult a healthcare professional about your dietary needs and nutritional requirements.
Although pear allergies appear to be rare, adverse reactions to this fruit are possible. Experts believe that allergy symptoms experienced after consuming pears 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 of pears may help support gut and heart health, promote weight loss, and protect against the risk of certain health conditions.
Although pears are generally a beneficial addition to the diet of most healthy adults, people with IBS may want to avoid this fruit to prevent exacerbation of digestive symptoms.