Apple Pectin: A Source of Prebiotics and Soluble Fiber

Apple pectin, a rich source of soluble fiber, is used as a dietary supplement and to thicken products such as jams and preserves. Studies suggest that pectin may benefit digestive health by increasing or decreasing various gut bacteria. Researchers have also studied apple pectin for its effects on blood sugar and cholesterol levels.

Uses of Apple Pectin

The best research on apple pectin is in high cholesterol, diabetes, and diarrhea.

While apple pectin has been touted to prevent or treat many conditions, few have solid data backing up their use. Some of the unproven uses include but are not limited to the following:

• Cancer
• Duodenal ulcers
• Inflammatory bowel disease (IBD), including Crohn's disease and ulcerative colitis
  

Diarrhea

Early research suggests apple pectin relieves diarrhea symptoms. A study examined the impact of apple pectin powder on diarrhea-predominant irritable bowel syndrome (IBS-D). It involved adults with IBS-D; treatment lasted 29 months. Compared to the control group, those taking pectin saw a larger drop in symptoms. Further study is needed before recommendations can be made.

Another study involved giving a combination product containing apple pectin, and chamomile extract to children with diarrhea. It involved children between six months and six years old. Some received a placebo. The researchers suggested the children treated with the combination had more symptom improvement than those in the placebo group. However, it's challenging to determine apple pectin's effects alone since a combination product was used.

If your child is experiencing diarrhea, please don't hesitate to contact their healthcare provider for further guidance.

High Cholesterol

Pectin can also help lower your cholesterol. Pectin binds to the cholesterol in your digestive tract and carries it out of the body before it can be absorbed into your bloodstream.

Researchers looked at the effects of apple pectin in people with mildly elevated cholesterol levels. They gave participants 15 grams (g) of pectin or cellulose daily for four weeks. Apple pectin lowered LDL (low-density lipoprotein) cholesterol, considered "bad" cholesterol, by 4.94 to 9.26 millimoles per liter (mmol/L) and total cholesterol by 3.73 to 6.54 mmol/L.

A collection of research (a meta-analysis) similarly found that apple pectin reduced LDL cholesterol levels. However, the authors note results should be interpreted cautiously, as only a limited number of studies were examined.

Diabetes

A phlorizin-enriched apple pectin product reduced the rise in blood sugar after a meal in healthy individuals. The study had a small number of people in it.

Researchers used 7 grams (g) of apple pectin in people with insulin-dependent diabetes. Pectin use reduced insulin needs by 35% after meals. However, this study had few people in it.

It's a challenge to make suggestions based on small studies. More studies are needed.

What Are the Side Effects of Apple Pectin?

Apple pectin generally is considered safe. However, there are a few side effects to consider.

Common Side Effects

Apple pectin may cause mild side effects associated with fiber content, such as the following:

• Diarrhea
• Gas
• Stomach cramps

These may go away with lower dosages.

Severe Side Effects

Side effects that may occur with apple pectin are generally mild. However, it should be avoided in individuals allergic to apples or pectin. If you believe you or someone you know has an allergic reaction, seek immediate medical help.

Pectin may also interfere with how you absorb certain medications and supplements. Let your healthcare provider know if you're using apple pectin.

Precautions

Apple pectin is generally considered safe, but gastrointestinal side effects may occur. It also should be avoided in individuals allergic to apples or pectin.

Dosage: How Much Apple Pectin Should I Take?

You can buy apple pectin supplements online or in stores that carry supplements. They usually come in capsule form or as a powder. The powder can be mixed with water or juice.

Guidelines for the safe and effective use of apple pectin aren't established. However, studies in adults have used 10 to 15 grams and more per day for at least four weeks.

One study used daily dosages for children. However, a combination product was used. Talk to your child's healthcare provider before using apple pectin—or any other product—in children, especially if they have certain conditions and/or are taking medications.

Consult the label or your healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist for suggestions on when or how to take apple pectin.

What Happens If I Take Too Much Apple Pectin?

Apple pectin toxicity is unlikely. However, seek immediate medical attention if you have severe abdominal discomfort or a severe allergic reaction.

Interactions

The fiber content in apple pectin may interfere with how your body absorbs medications like levothyroxine or lovastatin. Apple pectin may also interfere with absorbing certain minerals, like calcium supplements. Take fiber-containing products an hour or more from certain medications and supplements, or as your healthcare provider suggests.

Pectin use reduced insulin needs by 35% after meals in a small study. Decreased blood sugar and reduced insulin needs may occur if using apple pectin. A standard blood sugar-lowering product is Glumetza (metformin). Examples of blood sugar-lowering insulin products include but aren't limited to Humalog, Humulin R, Lantus, Levemir, Basaglar, and Apidra. More information about how different types of insulin work may be found here.

Research suggests pectin may change the absorption of beta-carotene (an antioxidant in colorful plants and fruits) in females. While unlikely with apple pectin use, low beta-carotene could lead to vitamin A deficiency.

Apple pectin enhanced quercetin uptake in one study. Further study is needed to confirm this result.

It is essential to carefully read a supplement's ingredients list and nutrition facts panel to learn which ingredients and how much of each ingredient is included. Please review this supplement label with your healthcare provider to discuss potential interactions with foods, other supplements, and medications.

How to Store Apple Pectin

Apple pectin may be stored in a cool, dry place. Freshly-made apple pectin will likely need to be refrigerated or frozen.

Do follow the manufacturer's storage-and-discard recommendations on the label.

Similar Supplements

Sources of Apple Pectin & What to Look For

Another soluble fiber-containing supplement is psyllium. Other foods and supplements with prebiotic qualities are also available.

Dietary supplements aren't strictly regulated in the United States. It can sometimes be challenging to know which are high enough quality. Opt for brands that have current good manufacturing practices (cGMP) and/or are tested by an independent certifying body, including the following:

• USP
• ConsumerLab
• NSF.org

These resources can inform you about the quality, potential amount of ingredients, and other features.

Food Sources of Apple Pectin

Apple pectin may be found in apples (Malus domestica).

Apple Pectin Supplements

Apple pectin supplements are usually available in capsule or powder form. The powder may be mixed with fluids.

Summary

Apple pectin reduced cholesterol and blood sugar levels in studies. However, further high-quality research is needed.

Discuss if apple pectin is safe for you with your healthcare provider. Follow the dosing instructions on the label. Be sure to drink adequate fluids while taking apple pectin.

If you have questions or concerns about your cholesterol or blood sugar levels, consider consulting an RD or RDN.