What is Citrus Pectin?

Citrus pectin is a type of soluble fiber that can be extracted from the peel and pulp of citrus fruits like oranges, lemons, limes and grapefruits. It has a gel-like consistency and helps give structure and shape to the cell walls of citrus fruits. Commercially, it is generally derived from oranges as they contain one of the highest concentrations of pectin. During the extraction process, the citrus peels are cooked down with dilute acid to dissolve and release the fibers from the plant material. The extracted pectin solution is then further purified to remove other compounds and end up with a white-colored powder which is commonly used in foods as a thickening and gelling agent.

Health Benefits

Perhaps one of the best-known health benefits of it is its ability to help lower cholesterol levels. Several human studies have shown that consuming it can help reduce total and LDL or "bad" cholesterol concentrations in the blood while maintaining HDL or "good" cholesterol levels. This cholesterol-lowering effect is attributed to its ability to bind with bile acids in the digestive tract and flush them out of the body. As a result, the liver removes more cholesterol from the bloodstream in order to make new bile acids.

It may also provide benefits for managing blood sugar levels and reducing the risk of diabetes due to its high fiber content. Soluble fiber from foods like Citrus Pectin has the ability to slow the absorption of carbohydrates and glucose into the bloodstream after eating. In one study, its supplementation aided in improving glycemic control in adults with type 2 diabetes. Pectin’s gelling properties also make it helpful in delaying stomach emptying which further influences glucose absorption.

The prebiotic fiber in it supports a healthy digestive system and gut microbiome. As a prebiotic, it promotes the growth of beneficial bacteria in the colon that are important for immunity, digestion and overall health. It also helps add bulk to stools due to its hydrating properties. This can ease occasional constipation and irregularity issues. The gelling action of it in the gastrointestinal tract may also help block the absorption of toxins, heavy metals and carcinogenic substances that could potentially promote cancer.

Some preliminary research suggests it may even have anti-inflammatory effects in the body. A 2020 cell study found it suppressed inflammatory cytokines connected to inflammatory bowel disease. Further human research is still needed but this offers promising implications for using citrus pectin therapeutically for gut and joint inflammation. The antioxidant compounds inherently present in citrus pectin, like vitamin C, also help combat free radical damage and reduce oxidative stress.

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