Pectin is a complex carbohydrate found in apples, grapes, citrus fruits, legumes, some cereals and other plant-based foods. A soluble fiber that becomes thick and gelatinous in water, pectin is used as an additive to solidify or texturize jams, jellies, yogurt and other food products. When you eat foods that contain pectin, its soluble fiber passes largely unabsorbed through your digestive system. Dietary pectin may lower cholesterol, promote bowel health and help keep your blood sugar stable, according to the American Dietetic Association.
Regulates Bowel Function
A natural laxative, dietary pectin adds bulk to stool, regulates bowel movements and helps maintain colon health. Pectin is made up of polysaccharides, carbohydrate components of the plant cell wall that your body can't digest. Instead of being fully absorbed, most of the pectin you eat passes through your system, carrying the waste products of digestion. If you decide to include more fruits and vegetables in your diet, the ADA recommends that you increase your fluid intake to prevent gas and bloating.
Lowers "Bad" Cholesterol
Pectin's soluble fiber may help lower the amount of low-density lipoprotein, or LDL, in your bloodstream, benefiting your cardiovascular health. The ADA proposes that the viscosity of soluble fiber interferes with your body's production of LDL. LDL, known as "bad" cholesterol, leads to the formation of fatty lesions on your arteries. These fatty lesions contribute to cardiovascular disease and increase your risk of heart attack or stroke.
Stabilizes Blood Glucose
The sugars in foods high in pectin are absorbed more slowly, reducing fluctuations in your blood glucose level. Although apples, oranges, pears and other fruits contain sugar, the soluble fiber in these fruits prevents your body from digesting them quickly, says the Glycemic Index Foundation. The sugars in these foods are released slowly, providing sustained energy and inhibiting the conversion of these sugars into fats. When your blood glucose is stable, you're less likely to crave foods high in refined sugars and carbohydrates.
Promotes Weight Loss
The effort that you put into chewing an apple or another fruit or vegetable high in pectin gives your body more time to realize that you're full. Filling up on low-calorie fruits, vegetables and dried beans can prevent you from overeating, which helps keep your weight under control. Snacks such as pears and grapes offer slow-release energy that can keep you active through the day, curb your hunger between meals and cut down on your cravings for sugary treats.
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