Pectin
A soluble fibre found in fruit (especially apples and citrus) that forms a gel, used to set jams and good for digestion and cholesterol.
Pectin is a soluble fibre found in abundance in fruit cell walls, particularly in apples, quinces and citrus fruit (in the white pith of the peel). In contact with water and sugar, it forms a gel, which is what makes jams and jellies « set ».
The original angle (the gel that slows everything down): this gelling power has valuable physiological effects:
- Slows gastric emptying → longer-lasting fullness
- Slows glucose absorption → smooths blood sugar (useful for people with diabetes)
- Traps cholesterol and bile acids → helps lower LDL cholesterol
- Feeds the microbiome (prebiotic) → butyrate production
Hence the old saying « an apple a day keeps the doctor away »: pectin has something to do with it (along with polyphenols).
Historical therapeutic use: pectin (notably from apples) is a traditional remedy for diarrhoea, as its gel absorbs water and slows transit. Stewed apple is part of the « BRAT » diet (banana, rice, apple sauce, toast) for stomach bugs. Conversely, with constipation, the fluid you drink alongside it matters.
Industrial use: as a gelling additive (E440), pectin is extracted mainly from citrus peel and apple pomace (by-products of the juice industry). It is used in jams, jellies, dairy products and confectionery.
Natural sources: apples (especially with the skin on), citrus fruit, quince, plums, apricots, carrots, beetroot. Cooking releases the pectin (which is why stewed apple sets).