Citrus pectin can help lower cholesterol, particularly LDL (low-density lipoprotein, the “bad” cholesterol). The effect has been observed in some clinical studies, though results can vary depending on the type, dosage, and duration of intake. Here’s a detailed explanation:
Mechanism of Action
1. Binding bile acids in the gut
- Citrus pectin is a soluble fiber.
- It binds to bile acids in the intestine.
- Normally, bile acids are made from cholesterol and recycled in the liver.
- When pectin binds them, more bile acids are excreted in feces.
- To replace lost bile acids, the liver converts more cholesterol into bile acids, reducing circulating cholesterol.
2. Slowing cholesterol absorption
- By increasing the viscosity of intestinal contents, citrus pectin slows the absorption of dietary cholesterol.
- This reduces the amount of cholesterol entering the bloodstream.
3. Fermentation by gut microbiota
- Pectin is partially fermented in the colon into short-chain fatty acids (SCFAs) like acetate, propionate, and butyrate.
- Propionate can inhibit cholesterol synthesis in the liver.
- This provides an additional mechanism for lowering blood cholesterol.
Evidence from Studies
- LDL reduction: Studies suggest citrus pectin can reduce LDL cholesterol by 7–15% in people with mildly elevated cholesterol.
- Total cholesterol: A modest reduction (5–10%) is sometimes observed.
- HDL cholesterol: Generally, citrus pectin has little effect on HDL.
Practical Notes
- Effective doses in studies often range from 10–30 g/day, typically taken in divided doses with meals.
- Overconsumption can cause bloating or mild gastrointestinal discomfort.
- Works best as part of a fiber-rich diet combined with lifestyle measures.