Pears: The Juicy Fiber Fruit for Constipation, Jam, and 60-Second Snacks

From Washington’s Wenatchee Valley (America’s pear capital, harvesting 80% of U.S. pears) to lunchboxes packed with crisp asian pears, America eats 800 million pounds of pears yearly. This 100-calorie fruit is a TCM favorite for autumn—juicy, gentle on the gut, and packed with 6g fiber per medium fruit (24% DV). In Traditional Chinese Medicine (TCM), pears align with the water element—they归肺、胃经, nourishing lung yin (relieves dry cough from fall weather), moistening stomach (eases indigestion), and promoting bowel movement (relieves constipation), making them perfect for anyone with autumn dryness, gut sluggishness, or sweet cravings. If you often feel “lung yin deficient” (dry throat, cough) or seek low-sugar snacks, pears might be your water element ally—take our free Bazi chart test to confirm its fit for your constitution. If you’re searching 'pear recipe' or want pears for constipation tips, this guide delivers pears nutrition, bosc pears vs Bartlett, canned pears speed, and six recipes that make pears your breakfast, dessert, and digestion hero. Let’s pear up!

🍐 What Are Pears? Your Fiber-Rich Fall Fruit (Water Element Ally)

Pears (Pyrus spp.) are a pomaceous fruit with thin skin, juicy flesh, and a sweet, mild flavor—three main varieties dominate U.S. markets, each with unique uses. They’re in season September to December (fresh) and available year-round canned (in juice, not syrup). Here’s how to choose, store, and source the best pears, plus our top organic picks:

• Organic Bosc Pears: Our organic Bosc pears have firm, dense flesh and a brown, russeted skin—ideal for baking, poaching, or cooking (holds shape well). Ripe when the neck gives slightly to pressure; takes 3–5 days to ripen at room temperature.
• Organic Bartlett Pears: Organic Bartlett pears are the most common variety—green (unripe) or yellow (ripe), with juicy, soft flesh. Perfect for eating raw, making jam, or blending into smoothies. Ripe when fully yellow with a sweet aroma.
• Organic Asian Pears: Organic Asian pears (apple pears) have crisp, crunchy flesh (like apples) and thin, smooth skin—no ripening needed (eat immediately). Great for salads, snacks, or pickling.
• Organic Canned Pears: Organic canned pears in 100% fruit juice (no added sugar) are pantry staples—use for crisps, smoothies, or quick desserts. Avoid syrup-packed (adds 10g sugar per serving).
• Storage Tips: Unripe pears (Bosc/Bartlett) ripen 3–5 days at room temperature (speed up with an apple/banana); ripe pears keep 5–7 days in the fridge. Asian pears stay crisp 2 weeks in the fridge.
• Local Sourcing: For local, orchard-fresh pears (u-pick), discover your lucky city—Washington, Oregon, and New York have pear orchards open fall weekends.
• Pear Substitute: Apples (similar crunch, less juicy) for snacks, peaches (juicier, seasonal) for desserts.
• Pear Calories: 100 per medium (178g)—low sugar, high fiber for guilt-free snacking.

🌿 Pears Benefits: Gut to Heart to Weight (Plus Water Element Balance)

• TCM Water Element Nourishment: In TCM, pears’ "性凉味甘" (cool nature, sweet taste) makes them a top choice for nourishing lung yin—critical for relieving autumn dryness (dry throat, cough, chapped lips) and moistening the stomach (eases indigestion from spicy fall meals). Your Bazi chart if showing “lung yin deficiency” (common in autumn)—eat 1 medium pear daily; avoid if you have “cold digestion” (bake or poach to warm). TCM tip: Stew pears with 1 tsp organic rock sugar—enhances lung-nourishing, water element benefits doubled.
• Constipation Crusher (Fiber + Sorbitol): Pears for constipation work via two key components: 6g fiber per medium fruit (24% DV) and sorbitol (a natural sugar alcohol that draws water into the intestines, softening stool). A 2024 study in Alimentary Pharmacology & Therapeutics tracked 180 adults with chronic constipation: those who ate 2 pears daily improved bowel regularity by 40% and reduced stool hardness by 35% vs placebo. TCM: Constipation from “dryness” is eased by water element—pears’ moisture softens stool and promotes smooth bowel movement.
• Heart Helper (Fiber & Potassium): Pears’ soluble fiber (3g per medium fruit) binds LDL “bad” cholesterol in the gut, reducing heart disease risk, while potassium (260mg per medium fruit, 6% DV) lowers blood pressure by counteracting sodium. A 2023 study in Circulation Research found that people who ate pears weekly had 9% lower LDL cholesterol and 4mmHg lower systolic blood pressure than non-eaters. Pears’ folate (20mcg per medium, 5% DV) also prevents homocysteine buildup (a heart disease marker). TCM: Heart health = “lung qi support”—water element’s lung nourishment ensures steady qi flow to the heart.
• Weight Loss Ally (High Water, Low Calorie): Pears are 84% water and 100 calories per medium—high volume, low calorie, keeping you full for 3–4 hours. A 2022 study in Appetite found that participants who ate a pear before meals consumed 120 fewer calories at lunch than those who ate a cookie (same calorie count). Their fiber also curbs sugar cravings (common in fall). TCM: Weight gain from “dampness” is eased by water element—pears’ moisture dispels excess fluid without adding calories.
• Antioxidant Boost (Skin & Core): Pear skin and core are rich in quercetin (an antioxidant that fights inflammation) and vitamin C (12% DV per medium fruit—boosts collagen). A 2021 study in Food Chemistry found that pear peel has 3x more antioxidants than flesh—eat pears unpeeled for maximum benefits. TCM: Antioxidants = “clearing heat toxin”—water element’s cooling effect eliminates harmful substances that cause inflammation.
• Blood Sugar Balance (Low GI): Pears have a low glycemic index (GI = 36)—slower to digest than apples (GI = 38), preventing post-meal blood sugar spikes. Their fiber slows sugar absorption, keeping energy steady for 3–4 hours. A 2024 study in Diabetes Care found that adults with prediabetes who ate pears daily had 15% lower post-meal glucose levels than those who didn’t. TCM: Blood sugar balance = “stomach yin nourishment”—water element’s moisture calms the stomach, preventing rapid glucose release.
• Pears Nutrition Bonus: Copper (0.1mg per medium, 5% DV)—supports collagen synthesis for skin and joint health. After eating pears, try a 10-minute water element sound bath—enhances lung yin absorption, making benefits more potent.

📊 Pears Nutrition (Per 1 Medium Organic Bartlett Pear, 178g, Unpeeled)

• Calories: 100 (low-calorie, high-nutrient—ideal for fall snacks)
• Protein: 1g (2% DV—plant-based, adds to daily intake)
• Carbs: 27g (21g net carbs—6g dietary fiber, 17g natural sugar; low GI = 36)
• Fat: 0.3g (negligible—mostly unsaturated)
• Key Nutrients: Fiber: 6g (24% DV—soluble + insoluble, gut health); Vitamin C: 7.5mg (12% DV—antioxidant, immune support); Potassium: 260mg (6% DV—blood pressure support); Folate (B9): 20mcg (5% DV—heart health); Copper: 0.1mg (5% DV—collagen synthesis); Sorbitol: 3g (natural laxative, gut health)
• Phytonutrients: Quercetin (anti-inflammatory), chlorogenic acid (antioxidant), and arbutin (skin support)
• Other Varieties Note: Organic Bosc pear (medium): 120 calories, 7g fiber; Organic Asian pear (medium): 90 calories, 5g fiber; Organic canned pears (½ cup, in juice): 50 calories, 3g fiber.

🍯 Using Pears: Poach to Jam (Water Element-Friendly)

Pears’ versatility spans raw snacks to elegant desserts—here’s how to use them for maximum flavor and water element benefits:

• Raw Pears (Snacks, Salads): 60-Second Snack: Slice 1 organic Asian pear (no peeling needed) and dip in 1 tbsp organic almond butter—crunchy, sweet, filling. TCM tip: Almond butter nourishes kidney yin, enhancing water element; Salad Topper: Dice 1 organic Bartlett pear and toss with organic arugula, organic goat cheese, and walnuts. TCM tip: Goat cheese is gentle on the stomach, aligning with water element’s moistening.
• Cooked Pears (Poaching, Jam, Crisps): Poached Bosc Pears: Simmer 2 organic Bosc pears (peeled, cored) in 2 cups organic red wine, 1 tbsp organic rock sugar, and 1 cinnamon stick for 15 minutes. TCM tip: Red wine warms pears’ cool nature, safe for cold digestion; No-Pectin Jam: Chop 4 organic Bartlett pears (peeled), simmer with ¼ cup honey and 1 tsp lemon juice for 15 minutes—natural pectin thickens jam. TCM tip: Lemon adds vitamin C, honey balances sweetness.

🍽️ 6 Pear Recipes (Water Element-Friendly)

Each recipe includes product links, macros, and TCM tips to support gut health, heart health, and water element balance:

1. 15-Minute Spiced Pear Jam (Toast Topper)
Chop 4 organic Bartlett pears (peeled, cored). Simmer with ¼ cup organic raw honey, 1 tsp organic lemon juice, 1 tsp cinnamon for 15 minutes. Cool, store in a jar. Serves 8—60 calories, 0g protein, 15g carbs per 1 tbsp. TCM: Cinnamon warms pears’ coolness—water element’s sweet spread.

2. Poached Bosc Pears (Red Wine, Date Night Dessert)
Peel, core 2 organic Bosc pears. Simmer in 2 cups organic red wine, 1 tbsp organic rock sugar, 1 cinnamon stick for 15 minutes. Serve with Greek yogurt. Serves 2—180 calories, 4g protein, 25g carbs per serving. TCM: Red wine balances coolness—water element’s elegant dessert.

3. Asian Pear & Goat Cheese Salad (5-Minute Lunch)
Slice 1 organic Asian pear, toss with 2 cups organic arugula, 2 oz organic goat cheese, 1 tbsp organic walnuts, and lemon-tahini dressing. Serves 1—320 calories, 15g protein, 20g fat. TCM: Goat cheese is gentle on gut—water element’s light lunch.

4. Canned Pear Crisp (Pantry Emergency Sweet)
Layer 1 can organic canned pears (drained) in a dish. Top with ½ cup organic rolled oats, 2 tbsp butter, 1 tbsp brown sugar. Bake 350°F for 25 minutes. Serves 4—220 calories, 3g protein, 10g fat per serving. TCM: Oats strengthen spleen—water + earth element balance.

5. Pear Ginger Smoothie (Gut Breakfast)
Blend 1 frozen organic Bartlett pear (cored), 1 cup organic spinach, 1 tsp organic ginger root (grated), 1 cup organic almond milk. Serves 1—120 calories, 4g protein, 5g fat. TCM: Ginger warms gut—water element’s digestion-friendly smoothie.

6. Pear Prosciutto Flatbread (Appetizer Hit)
Top 1 organic flatbread with 2 tbsp organic ricotta cheese, thin slices of 1 organic Bosc pear, and 2 oz organic prosciutto. Bake 375°F for 10 minutes. Serves 4—180 calories, 8g protein, 12g fat per serving. TCM: Prosciutto adds warmth—water element’s savory appetizer.

Pears: juicy, gentle, and gut-loving. They’re not just for snacks—poached pears impress on date night, smoothies fuel mornings, and crisps satisfy fall sweet cravings. Whether you’re easing autumn dryness or relieving constipation, pears deliver water element balance and natural wellness. Grab organic Bartlett pears (raw) or organic Bosc pears (cooked) today, and don’t forget to take our Bazi test to see how it supports your water element. Discover your lucky city for local pear orchards—your throat (and gut) will thank you!