Pectin is a type of fiber found in fruits. When a grapefruit is ground into a powder form, including the rind, it becomes a good source of pectin. Although the fiber in grapefruit pectin supplements may help you lose weight, it is healthier to obtain fiber from whole foods. Because of the potential for serious side effects, talk to your doctor before using grapefruit pectin or other weight loss products.
Fiber Benefits
Fiber in grapefruit pectin -- or from any other source -- may help you lose weight. Fiber helps fill you up and keeps you feeling full for an extended time, which may reduce your temptation to overeat. The American Dietetic Association recommends that women consume 25 g of fiber each day and that men consume 38 g of fiber each day. The American Dietetic Association advises against trying to get fiber from fiber supplements such as grapefruit pectin powder. The benefits of obtaining fiber from supplements remains less studied than the benefits of fiber from whole foods such as grapefruit.
Fiber Amounts
Beware of claims that grapefruit pectin supplements contain more fiber than whole fruit. A medium-sized grapefruit, not including the rind or seeds, provides 2.8 g of fiber. Based on a sample of three commercial grapefruit pectin products, you don't get as much fiber from taking supplements as you would from eating whole grapefruit. One commercial grapefruit pectin product provided 2 g of fiber per serving and two others provided 1 g of fiber. Product labels separate dietary fiber and soluble fiber, suggesting you add the two together, but soluble fiber is simply a type of dietary fiber.
Better Sources of Fiber
If you want to add fiber to your diet, neither grapefruit nor grapefruit pectin supplements provide the best sources. You can, for instance, get 8 g of fiber by consuming 1 cup of raspberries or 5.5 g of fiber from an average sized pear. You could get 5.1 g of fiber from 1 cup of boiled broccoli or 16.3 g of fiber from 1 cup of cooked split peas.
Considerations
Grapefruit and, possibly, grapefruit pectin supplements contain a flavonoid that may help you lose a small amount of weight. Grapefruit supplements may contain added synthetics and preservatives, including a class 2 poison called benzethonium chloride. Grapefruit in any form may react adversely with a long list of medications, including birth control pills, antidepressants, statins and calcium blockers. If you take any kind of medication, check with your doctor before adding grapefruit to your diet. And, always check with your health-care provider before taking dietary supplements, including grapefruit pectin.
References
- Article Geek: Eat More Pectin for Successful Weight Loss; Lee Dobbins
- Weight Loss Guide: Grapefruit Pectin -- How to Lose Weight
- Imhotep.inc: About Grapefruit Seed Extract
- American Heart Association: Learn and Live -- Fiber Up, Slim Down, Feb. 9, 2011
- American Dietetic Association, Eat Right: Health Implications of Dietary Fiber, 2008
- United States Department of Agriculture: Nutrient Database
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