So here's an interesting comment in a (very interesting) article on the digestive system by the redoubtable Sally Fallon and Mary Enig:
It is always difficult to draw conclusions from epidemiological data, but there is one study that should serve as a warning to the fiber brigade. Researchers fed four groups of rats on diets high in alfalfa, wheat bran, cellulose and pectin for six weeks and then examined the jejunum and the mid-colon using electron microscopy. All groups suffered from mucosal surface changes that could interfere with nutritional absorption. Bran provoked the least severe changes, followed by cellulose followed by pectin, followed by alfalfa. Those consuming pectin and alfalfa suffered from severe degeneration of the intestinal villi ...
As for fresh fruit, perhaps we should take a cue from Asian cultures who typically cook high-pectin fruits like apples, pears, peaches and plums. Stewed fruit is an old-fashioned dish--who makes stewed fruit anymore? Here is another traditional foodway that should be resurrected.
It's interesting that while modern people cook animal foods (often quite a lot) but eat plant foods raw or lightly cooked, it seems to have often been the other way round for our forebears.
Here's a note on baked apples from an old recipe book. They're called "roast apples" here, but if they're done in an oven, I suppose they're actually baked.
Some sorts of apple roast better than others; the best should burst into a juicy fluff in about 10–20 minutes, accordingt o size.
When the cores are left in, the pips give a pleasant aroma to the fruit, so well-flavoured apples should be roasted whole. Later in the year the core may be withdrawn with a scoop, and the space filled with sugar and spice, honey and ginger, or mincemeat, or candied peel and syrup, or any stuffing that will cook with the apple.
The shank bone of a sheep, cut slanting and filed smooth, makes the best apple scoop. It doesn't rust, bend, or discolour the fruit.
Honey and ginger sounds good.
They used to drop roasted crab apples in drinks like ale in the old days:
When roasted crabs hiss in the bowl ...