Apple fibre

What is Apple Fibre?

Apple fibre is a type of soluble dietary fibre derived from apples. It belongs to a class of fibres known as pectins that give apples their gel-like texture. Apples naturally contain approximately 2-3% pectin fibre. Through an extraction process, this fibre is isolated from crushed apples into a concentrated powdered supplement.

Apple fibre has become a popular additive and ingredient in dietary supplements and functional foods due to its potential health benefits and prebiotic effects. As a highly viscous soluble fibre, apple fibre can help improve digestive and heart health.

Benefits of Apple Fibre

Some of the evidence-based benefits of apple fibre as a supplement include:

Supports Digestive Health

Soluble fibres like apple fibre absorb water in the gut, forming a gel-like substance. This helps regulate bowel movements and prevent digestive issues like constipation or diarrhoea. The viscous fibre may also help nourish good gut bacteria.

Heart Health

Studies indicate apple fibre binds to cholesterol in the gut, preventing cholesterol absorption into the bloodstream. This can support healthy cholesterol levels already in the normal range.

Appetite and Weight Control

The highly viscous soluble fibre swells in the stomach, promoting satiety between meals. This allows one to feel fuller for longer, helping curb overeating. This may support moderate weight control when combined with exercise and a balanced diet.

Prebiotic Properties

Prebiotics are fibres that act as “food” for probiotics, the beneficial bacteria in your gut. As an emerging prebiotic, apple fibre allows good gut flora like lactobacilli and bifidobacteria to thrive.

Supports Immunity

By allowing good bacteria to flourish, apple fibre helps maintain a healthy balance between good and bad bacteria in the digestive system. This better supports immune function.

In What Supplements is Apple Fibre Used?

Currently, apple fibre is most commonly found as an ingredient in:

Powdered Supplements

This includes nutritional shakes, smoothies, and health drink mixes providing a convenient dose of this functional fibre.

Probiotic Supplements

Apple fibre is often combined with probiotic strains as a prebiotic to optimise the probiotics’ efficacy.

Fibre Supplements

For consumers looking to increase dietary fibre intake, apple fibre is added alongside other fibres like psyllium husk.

Multivitamins

Some daily multivitamin formulations also include apple fibre to contribute to overall nutrition.

What is the Ideal Apple Fibre Dosage?

Most supplements provide 800-1000mg of apple fibre per daily serving, often split into 2-3 doses. This supplies a clinically effective amount shown in studies to support digestive regularity and heart health.

It’s ideal to consume apple fibre supplements with at least 8 oz of water so the fibre can properly dissolve and hydrate. Start with a low dose and gradually increase over 2 weeks to assess individual tolerance.

Exceeding 3000mg daily should be avoided unless medically advised, as excess fibre can cause abdominal discomfort in some sensitive individuals. Apple fibre is otherwise considered safe at recommended dosages.

Are There Any Side Effects of Apple Fibre?

For most people apple fibre is very well tolerated, especially when slowly introduced into the diet. However, some initial side effects can include:

Bloating and Gas

A sudden increase in any fibre often leads to more gas production and temporary bloating. This typically improves within 1-2 weeks of consistent use. Staying well hydrated also minimises this effect.

Digestive Upset

Ramping up fibre intake too quickly may trigger constipation, diarrhoea, or cramps in sensitive people. Gradually increasing the dosage over 10-14 days helps minimise likelihood of issues. Reducing apple fibre dosage usually alleviates discomfort.

Allergic Reactions

Apple allergies are generally related to the fruit flesh rather than fibre. However, apple fibre supplements could still trigger reactions in those with apple allergies. Check with your healthcare provider first if allergic.

If any worrisome or persistent side effects occur, discontinue use and talk to your medical practitioner.

Who Should Not Take Apple Fibre?

Certain individuals should exercise more caution or avoid apple fibre supplements without first consulting their doctor:

Pregnant or Nursing Women

There is insufficient evidence documenting safety during pregnancy or breastfeeding. Check with your obstetrician first.

Children or Minors

No studies have verified appropriate safety, dosing or tolerate for those under age 18. Apple fibre isn’t recommended.

Those With Digestive Disorders

Soluble fibres attract more water into the intestines, which could exacerbate diarrhoea-predominant IBS, diverticulitis flares, ulcerative colitis, or certain colon cancers. Seek physician guidance about fibre use with these conditions.

Anyone on Medications

Fibres can impair absorption of some oral medications if taken simultaneously. Separate doses by 2+ hours. Inform your doctor about using apple fibre supplements.

Does Timing Matter When Taking Apple Fibre?

It’s generally recommended to take apple fibre supplements:

Separately From Medications

If taking any prescription or over-the-counter medications, allow at least a 2 hour buffer before or after the fibre serving. This prevents interference with proper medication absorption.

Prior to Meals

When taken about 30 minutes before meals, the soluble fibre has time to properly hydrate and expand in the gut. This amplifies feelings of fullness to prevent overeating.

Twice Per Day

Dividing an effective daily dose into smaller servings (400-500mg) twice per day helps maintain stable nutrient and fibre fermentation.

However, find a schedule that works best for your needs and preferences. Some take apple fibre once a day or even with meals if that better supports compliance.