Recipe description
June 29, 2026
Healthy apple crumble
A cozy apple crumble that supports gentle digestion and fiber variety.
85%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Alignment with Your Personal Profile
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Overall
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We found the following allergens in the recipe ingredients: egg, sulfites, tree_nut, wheat
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We found the following intolerances in the recipe ingredients: gluten, lactose
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from apples and oats, supporting diverse gut microbes.
- Includes plant-based ingredients and polyphenol-rich spices like cinnamon.
- Balanced with healthy fats from nuts and moderate sweetness.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Apple
4
piece
Flour
0.5
cup
brown sugar
0.25
cup
Butter
0.25
cup
Cinnamon
1
teaspoon
Oats
0.5
cup
Instructions
1
Preheat the oven to 350°F (175°C).
2
Core and slice the apples, then place them in a baking dish.
3
In a bowl, mix flour, brown sugar, oats, and cinnamon.
4
Cut in the butter until the mixture resembles coarse crumbs.
5
Spread the crumble mixture over the apples evenly.
6
Bake in the preheated oven for about 30 minutes or until golden brown.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
6 g
Protein
42 g
Carbohydrates
7 g
Fiber
16 g
Sugar
14 g
Fat
3 g
Saturated fat
0.2 g
Salt
FAQ
What does "fiber diversity" mean in this recipe?
It means using ingredients that provide different types of fiber to support digestion and a healthy gut microbiome.
Is this crumble vegan/plant-based?
Yes. It uses plant-based ingredients; use plant-based butter or oil for the topping if needed.
Can I make this gluten-free?
Yes. Use certified gluten-free oats and check that all other ingredients are gluten-free.
Can I prepare it ahead or freeze leftovers?
Yes. It keeps in the fridge for 2–3 days; you can freeze it for longer and reheat gently.
How can I reduce sugar or adjust the sweetness?
Ripe apples provide natural sweetness; you can add a small amount of maple syrup or omit added sweetener and taste as you go.
Which apples work best for texture and flavor?
A mix of sweet and tart apples (e.g., Gala/Fuji with Granny Smith) gives good texture and balance.
How can I boost polyphenols in this dish?
Use a variety of apples and add spices like cinnamon; a touch of citrus zest can help as well.
What substitutions are good for allergies?
Use gluten-free oats if needed; skip nuts if allergic and use seeds or extra oats to replace nuts in the crumble.
How should I serve it to fit microbiome-friendly eating?
Serve as part of a balanced meal, and pair with fiber-rich sides or yogurt (plant-based or dairy) if tolerated.
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