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The importance of pectin in our diet

Pectin is a polysaccharide soluble fibre that is often used as a jelling or thickening agent in food products but is naturally occurring in some foods.

Pectin can 'induce gut immunity, improve intestinal integrity and mucosal proliferation, and favor adhesion of probiotic Lactobacillus strains to the epithelial cells' Front Microbiol. 2019; 10: 223. Published online 2019 Feb 15. doi: 10.3389/fmicb.2019.00223

In layman terms pectin is super important in ensuring our gut lining is strong and supports the settling of healthy bacteria in the gut. It also increase the mucus layer in the gut to reduce ' leaky gut' that can lead to food intolerances and other health issues.

If you suffer with bloating, tummy sensitivity, constipation or diarrhoea, SIBO, Auto Immune conditions, sinusitis or histamine intolerance then pectin is your friend and along with other lifestyle and food changes can make a big difference to your health.

What foods give you pectin?

  • Stewed apple is a great way to get pectin fibre in - the process of cooking the apple produces the pectin, which is used to set jam. Stewed apple can be combined with ginger, cloves and cinnamon which are all also great for the gut lining. Try adding 1-2 tablespoons a day in porridge or yoghurt.

  • Carrots are one of the highest in pectin (keep the skin on for the pectin).

  • The white skin under the peel of citrus fruits , grapefruit, pomegranate and even passions fruit has some. So don't remove the white skin off your easy peelers or pomegranate, eat it!

  • Green beans and also tomatoes (under the skin) also have high enough amounts of pectin.

Try get pectin in every other day for your healthy gut bugs to thrive. When our gut bugs are happy, we are happy as our mood is dependent on out gut and vice versa.


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