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DigestionModerate evidence

Apple fibre

Also known as: apple pectin, apple pomace fibre

Apple fibre is made from dried apple pomace and contains soluble pectin as well as insoluble fibre. In the gut pectin forms a gel that slows sugar absorption and binds bile acids.

What it is used for

  • lowering LDL cholesterol – moderate evidence (EFSA claim for pectins at 6 g a day)
  • smaller blood sugar rise after meals – moderate evidence for pectin taken with a meal
  • regular bowel movements – weak to moderate evidence

Forms and how they differ

pomace powder

a mix of soluble and insoluble fibre

pure pectin

stronger effect on cholesterol, but a different product

When to take it

With a meal and a large glass of water; start with a small dose.

Pairs well with

Oats, psyllium, plenty of fluids.

Do not combine / separate

Keep at least a 2-hour gap from medicines, as fibre can slow their absorption.

Watch out for

With swallowing problems, bowel narrowing or diabetes medicines consult your doctor. During pregnancy or breastfeeding, with kidney or liver disease, or when taking medicines, consult your doctor.

Safety

May cause bloating at first. Do not exceed the label dose.

Practical tip

Stir it into porridge or yoghurt – never swallow it dry.

Products containing Apple fibre 1

Apple fibrepectinDigestion & gutHeart & vesselsBlood sugar & metabolismWeight & satiety
How to read the evidence rating
Strong evidenceModerate evidenceWeak evidenceNo evidence

Strong = several good human studies or official recommendations; moderate = promising but smaller studies; weak = few studies or mixed results; no evidence = claims not confirmed.

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From the same group

Acacia fibreWeak evidenceActivated charcoalModerate evidenceAloe veraWeak evidenceArtichokeWeak evidenceBetaine HClWeak evidenceBromelainWeak evidence
Important notice

This information is educational and does not replace advice from a doctor or pharmacist. We do not give medicine dosages. Supplements are no substitute for a varied diet; if pregnant, breastfeeding, ill or on medication, consult a doctor first.