Pectin: Benefits And Properties

Pectin is a plant fiber that has multiple health implications. In this article, we explain why it is important to consume it and which foods can provide it. Don’t miss these tips!

Pectin is a plant fiber found in fruits which, when combined with water, usually forms gels. It acts as a thickener by binding to sugar or the acids that are inherent in sugar.

In addition, the amount of pectin present in the fruit depends on the degree of ripeness of the fruit. The more it ripens, the less pectin there is. Quinces, apples, and citrus fruits are generally the fruits that have the highest amount of pectin.

Pectin is mainly used in the food industry to produce jams. Adding pectin reduces the amount of sugar needed to thicken the product and, therefore, shortens the cooking time. As if that were not enough, with this substance it is possible to produce a greater amount of jam per kilogram of fruit.

Properties of pectin

• Pectin has the ability to regulate the lipid profile because it absorbs the juices secreted by the liver at the intestinal level. It helps in the elimination of LDL cholesterol
• It improves the symptoms of intestinal problems because it is a vegetable fiber. It increases, when mixed with water, the volume of the food bolus and, therefore, improves the processes of diarrhea or constipation
• It is a practically calorie-free substance. It makes it possible to increase the content of the food without adding energy, therefore, it is an ally at the time of research to generate satiety. Pectin is useful in weight loss diets because it decreases the need to eat
• It absorbs sugars and fats in the intestine and prevents their absorption. This function as well as the previous one contributes to the weight loss of the individual
• Finally, it increases the excretion of bile acids and therefore regulates blood pressure

Importance of fiber consumption

WHO recommends regular consumption of fiber, both soluble and insoluble . Regular intake of this substance has been shown to improve the composition of the intestinal microbiota. It is also a protective factor against various types of cancer linked to the digestive tract and improves the symptoms of certain pathologies of the intestinal system.

Consuming fiber is also crucial for people with diabetes, as it helps regulate the glucose curve and makes the disease easier to manage. On the other hand, in recent years, the importance of a healthy microbiota for health has been discovered.

In general, these bacteria are linked to correct organ function, decreasing the likelihood of depression, improving athletic performance and preventing complex and chronic diseases.

To keep these bacteria in good condition, regular consumption of probiotics (such as yogurt) and prebiotics is essential. These are indigestible substances that stimulate the selective growth of bacteria. In addition, they are generally included in the fiber as a whole.

Pectin: the industry problem

In recent years, the consumption of processed foods has increased. They are characterized by their high sugar content and low fiber content. Reducing dietary fiber intake leads to deterioration of bowel function and an increased risk of disease development.

One way to alleviate the consequences of this situation is to increase the consumption of fruit. Fruit pectin increases the volume of the food bolus, purifies the intestinal walls and facilitates the synthesis of short-chain fatty acids in the intestine.

These fatty acids have an anti-inflammatory role and guarantee the proper functioning of the intestine, as well as a lower risk of disease.

Conclusion

Pectin is a fiber used mainly in industry for its thickening capacity. It is found in fruits and its regular consumption is beneficial for improving gut health and preventing problems associated with diarrhea and constipation.

In addition, it has functions related to improving blood pressure or the glucose curve in diabetics. It is interesting to combine the consumption of pectin with the regular intake of probiotics and prebiotics.

This will stimulate the selective growth of bacteria and the formation of short chain fatty acids in the intestines with a clear anti-inflammatory role.

One of the best tips for increasing pectin  intake is to eat fresh foods more than processed foods. Frequent consumption of citrus fruits and apples is also a key factor in this goal.