Pear

Pear (Pyrus communis)

The pear (in Hebrew “אגס”) is seen as a “calm” fruit — sweet, soft, no surprises. Nutritionally it is indeed modest: 57 calories per 100 grams, few vitamins, lots of water. But two things about it do deserve attention, and both are practical.

The first is the skin: it holds a considerable share of the fruit’s fiber and most of its polyphenols, and peeling removes both at once. The second is sorbitol — a sugar alcohol in which the pear is richer than almost any other fruit, which explains both why pear juice is traditionally used for constipation in children and why in some people pears cause gas and bloating.

Nutrition facts per 100 grams (fresh, with skin)

A medium pear weighs about 180 grams — that is, about 100 calories and about 5.5 grams of fiber, about a fifth of the recommended daily intake in a single fruit.

The skin — and why peeling costs you

The fiber in a pear falls into two kinds: pectin (a soluble fiber), found mainly in the flesh, and insoluble fiber, concentrated in the skin. The skin also holds most of the polyphenols — mainly hydroxycinnamic acids and flavonols — which give the pear its rapid browning when cut.

The practical meaning is simple: a peeled pear is a different fruit. It loses about a third to a half of its fiber and most of its polyphenols, leaving mainly water and sugar. If the goal is fiber and satiety — don’t peel, just wash well.

Sorbitol — the fiber that isn’t fiber

Pears contain an unusual amount of sorbitol for a fruit (on the order of 2 grams per 100 grams, varying by variety and ripeness). Sorbitol is a sugar alcohol that is absorbed in the small intestine slowly and only partially. What isn’t absorbed continues to the large intestine, draws water in and is fermented by bacteria. This produces two opposite outcomes of the same mechanism:

• Benefit: a gentle stool-softening effect. This is why pear or prune juice is traditionally considered a first remedy for mild constipation, including in toddlers.
• Downside: in people with irritable bowel syndrome (IBS) or FODMAP sensitivity, the pear is one of the more problematic fruits — gas, bloating and abdominal pain. In pears, sorbitol is joined by excess fructose, and together these place it in the high-FODMAP category.

Benefits

• Good fiber density: 3.1 grams per 100 grams — more than an apple (2.4 grams) and more than a banana (2.6 grams).
• Pectin: a soluble fiber that slows stomach emptying, moderates the rise in blood sugar after a meal and binds bile acids in the gut.
• Low glycemic load: despite its sweetness, the pear’s glycemic index is low (around 38), thanks to its fiber and fructose.
• High water content: 84% water — a filling fruit relative to its calories, useful as a substitute for a processed snack.
• Copper: 9% of the daily value per 100 grams, a notable proportion for a fruit.
• Polyphenols in the skin: contribute to the fruit’s antioxidant capacity, and are almost completely lost with peeling.

Downsides and considerations

• High FODMAP. The combination of sorbitol and excess fructose makes the pear a fruit to avoid during the restriction phase of a low-FODMAP diet, and to reintroduce carefully.
• Low in vitamins. 5% vitamin C and 2% potassium are not impressive. The pear contributes fiber and water, not micronutrients; anyone looking for vitamin C will get it from kiwi, red bell pepper or orange.
• Free sugar in juice. Pear juice removes the fiber and leaves the sugar and sorbitol. The whole fruit and the juice are not the same thing.
• Misleading ripening. A pear that looks firm on the outside may be rotten at its center, because it ripens from the inside out (see below).
• Cross-allergy. People with birch pollen allergy may experience oral allergy syndrome (itching in the mouth) from fresh pears. Cooking or baking breaks down the protein responsible and usually solves the problem.

Practical use

• Don’t peel. Wash and eat with the skin — that’s where the fiber and polyphenols are.
• Check the neck, not the body. A pear ripens from the inside out. Press gently on the narrow area near the stem: if it yields slightly — the fruit is ripe. A pear that is soft in the body is already past its peak and rotten at the center.
• Speed up ripening in a paper bag with a banana or an apple, which release ethylene. To stop the process — move it to the refrigerator.
• Combine with protein and fat: pear with goat cheese, walnuts or Greek yogurt — adds satiety and slows sugar absorption even further.
• A little lemon juice on cut slices prevents browning, which comes from the oxidation of those same polyphenols.
• Baking or roasting softens the fruit and tempers some symptoms in people sensitive to FODMAPs, but does not remove the sorbitol.

Summary

The pear is not a superfruit and doesn’t pretend to be. It provides 3.1 grams of fiber for 57 calories, a low glycemic load and good satiety — and that’s enough to justify its place on the menu. Two things are worth remembering: the skin is not waste but the place where half the fiber and almost all the polyphenols sit, and its sorbitol is a blessing for those suffering from constipation and a nuisance for those with an irritable bowel. The same component, two opposite outcomes.