Pectin, a type of fiber found in plant cell walls, helps give plants their structure ( 1Trusted Source ).
Apple pectin is extracted from apples, the richest source of fiber. 15-20% of the pulp of this fruit consists of pectin.
Pectin is found in the skins of citrus fruits, as well as quinces, cherries, plums, and other fruits and vegetables (1, 2Trusted Source).
Apple pectin has been linked to several health benefits, including lowering cholesterol and improving blood sugar levels ( 3Trusted Source , 4Trusted Source ).
Here are 10 promising benefits and uses of apple pectin.
- Supports gut health
Both prebiotics and probiotics are needed to keep your gut microbiome healthy ( 5Trusted Source ).
Probiotics are healthy bacteria in your gut that break down certain foods, kill harmful organisms, and produce vitamins. Prebiotics help feed these good bacteria (5, 6, 7).
Apple pectin is considered a prebiotic because it stimulates the growth and activity of beneficial bacteria. In addition, it inhibits the growth of harmful bacteria such as Clostridium and Bacteroides in the digestive tract (62. Helpful in weight loss.
Apple pectin helps with weight loss by slowing gastric emptying.
Slow digestion helps you feel fuller for longer. This, in turn, can reduce your food intake and lead to weight loss ( 8Trusted Source ).
In one 2-day study, 74 adults drank 5-20 grams of pectin with orange juice after an overnight fast. Even those who took the lowest dose felt fuller and ate less ( 9Trusted Source ).
However, a 3-week study in 11 adults found that consuming 27 grams of citrus peel pectin per day did not affect fullness or weight loss ( 10Trusted Source ).
Therefore, more research is needed.
- Blood sugar can be controlled
Soluble fiber, like pectin, is thought to lower blood sugar levels, which can help with conditions like type 2 diabetes ( 11Trusted Source ).
In a small 4-week study, 12 people with type 2 diabetes took 20 grams of apple pectin daily and improved their blood sugar levels ( 14Trusted Source ).
However, standard doses of any type of pectin do not lower blood sugar ( 12Trusted Source , 13Trusted Source ).
Therefore, further research is needed.