And this reason is to boost the bioavailability of pectin from fruits and calcium from yoghurt. In other words, combining fruits and calcium-rich products like yoghurt gives your body a better access to pectin and calcium for their absorption and use.
How does it work exactly?
Pectin creates a slightly acidic environment in your gut. This acidity helps calcium to be
more accessible to your body, making its absorption more easy and efficiently.
On the other hand, calcium enhances the bioavailability of pectin by promoting pectin’s ability to dissolve in the intestinal environment. This allows pectin to interact more effectively with other nutrients in the gut, including calcium itself.
Combining pectin-rich with calcium-packed foods is a win-win for your health. Your gut, your blood sugar levels and your bones will thank you for that.
It’s worth noting that while calcium can enhance the properties and effectiveness of pectin, this interaction is just one aspect of a complex digestive process. Only a balanced diet can help support overall health and optimise the benefits of dietary fiber, including pectin.
In case you are wondering, which fruits are pectin-rich:
Rank | Fruit or Vegetable (1 cup) | Pectin Content (grams) |
1 | Pears | 2-3 grams |
2 | Oranges | 1.8 |
3 | Citrus fruits (mixed) | 1.4 |
4 | Berries (mixed) | 1.5 |
5 | Apples (with skin) | 1.2 |
6 | Strawberries | 0.8 |
7 | Carrots | 0.3 |
8 | Potatoes (with skin) | 0.3 |
As for calcium-rich foods, besides dairy products (yogurt, milk, cheese), you’ll find them in fortified plant-based milk (f.e., almond, soy); leafy greens (f.e., kale, collard greens); tofu and tempeh; nuts (especially, almonds) and seeds (especially, chia seeds).
