Pectin is a very long and branched chain of sugars found as a major building block in plants that helps them stay firm. It is the molecule responsible for the tight connection between each cell and is found in the highest concentration in the skin of fruits. It is pectin that is broken down as fruit ripens, causing a softening of the flesh. Pectin is also the gelling ingredient that makes fruit jams and jellies become solid.
Pectin - A Source of Fibre
Because pectin is so large and branched, it can't be absorbed in the human digestive tract. Instead, as it passes through the digestive system, it attracts water and toxins and binds them. Thus, pectin is an excellent source of soluble fibre that can help improve intestinal motility and promote detoxification. It helps to normalize the water content of the stool whichallows pectin to help treat constipation and diarrhea.
Key Health Benefits of Pectin
Excess Cholesterol and Excess Hormones
Much like other waste products, excess cholesterol and excess hormones like estrogen are shed into the gastrointestinal tract. Unfortunately, when these substances are present in very large amounts, more are reabsorbed in the large intestine and recycled through the body. Soluble fibre, like pectin, prevents this process by binding the excess products before they can be reabsorbed. This helps to reduce the excess cholesterol and hormones cycling in the bloodstream.
Blood Sugar Support
When soluble fibre like pectin is eaten with foods high in sugar, the pectin can bind the sugar and slow its absorption into the bloodstream. Thus, foods high in the glycemic index can become lower when eaten with soluble fibre. This can help to regulate blood sugar levels and prevent spikes immediately after meals.
Helps Digestive Health
Beyond its obvious benefits for digestive health, pectin has also been found to help improve symptoms of irritable bowel disease (IBD) and irritable bowel syndrome (IBS). The exact mechanism of action is not yet known, but some relief of symptoms has been noted.
Different Forms of Pectin & Supplement Varieties
Modified Citrus Pectin (MCP)
Several health benefits are attributed to a particular form of pectin known as modified citrus pectin (MCP). MCP is pectin that has been modified by chemical processing to allow it to pass through your digestive tract into your body. MCP has been found to promote further detoxification and potentially help prevent the growth and spread of unhealthy cells.
Pectin Supplement Options
Beyond food sources, there are many pectin supplements available. Pectin is commonly found in powder or capsule form,and also in combination formulas for blood sugar, detoxification, and digestive health. There is no established dosage for pectin, although dietary fibre requirements are 25-38g per day, and pectin can easily help you to cover any gaps in your diet. General recommendations for pectin supplementation are between 5 and 15g per day, usually in divided doses with meals to help slow sugar absorption.
Top Food Sources For Pectin
Pectin is found in large amounts in more solid fruits like apples, guavas, plums, oranges and other citrus fruits. Carrots are also an excellent source of pectin.
