Recipe description
July 2, 2026
Spelt porridge with pear and cinnamon
Gentle spelt porridge to support digestive comfort and fiber variety
92%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from whole grains (spelt) and pear, supporting gut transit.
- Diverse plant ingredients (grain, fruit, spice) promote dietary variety.
- Cinnamon adds polyphenols and flavor with gentle blood-sugar-friendly 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
Spelt
1
cup
Pear
1
piece
Cinnamon
1
teaspoon
Water
4
cup
Instructions
1
In a pot, bring 4 cups of water to a boil.
2
Once boiling, add 1 cup of spelt and simmer for about 20-25 minutes, until tender.
3
While the spelt is cooking, peel and chop the pear.
4
When the spelt is done, stir in 1 teaspoon of cinnamon and the chopped pear.
5
Serve warm, optionally topped with additional pear slices or a sprinkle of cinnamon.
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Nutrition
370 kcal
Calories
12 g
Protein
62 g
Carbohydrates
7 g
Fiber
14 g
Sugar
7 g
Fat
0.5 g
Saturated fat
0.15 g
Salt
FAQ
Is this porridge vegan-friendly?
Yes. It’s plant-based and dairy-free if you use water or plant milk.
Does spelt contain gluten?
Spelt contains gluten, so it isn’t suitable for people with gluten intolerance or celiac disease. You can substitute with gluten-free grains like millet, buckwheat, or rice.
How do I cook it and how long does it take?
Simmer spelt with water or plant milk until tender and creamy, about 20–30 minutes; you can add the pear during cooking or at the end.
Can I adjust the sweetness or use other fruits?
Yes. The pear provides natural sweetness; you can swap in apple, berries, or banana. If needed, drizzle with maple syrup.
Is it high in fiber?
Yes, thanks to spelt, pear, and cinnamon; it fits into a varied, fiber-friendly diet.
How should I store leftovers?
Refrigerate in a covered container for 2–3 days; reheat with a splash of plant milk.
Is it naturally gluten-free?
Not naturally gluten-free because it contains spelt. If you need GF, substitute with gluten-free grains.
Can I use dairy milk?
You can, but then it’s not vegan; use dairy or plant milk depending on your preference.
What toppings work well?
Try seeds (pumpkin, chia), nuts, yogurt, or extra pear slices for texture.
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