Pectin is a type of carbohydrate, found in some fruits and vegetables. It forms in long molecules which can easily become entangled. This trait makes pectin a good choice as a thickening agent for many types of foods, and is a necessary component for making fruit jellies and jams. Pectin is also a good source of soluble dietary fiber and assists in the digestive process.
Fruits
Many fruits contain high levels of pectin, particularly in their peels. The Practically Edible website lists apples, plums, quinces, grapes, bananas, gooseberries, blackberries and cranberries among the fruits high in pectin. Many of these fruits, such as apples, are so high in pectin that when used to make jams and jellies, no additional pectin is required. The Memorial Sloan-Kettering Cancer Center also lists citrus fruits, including oranges, lemons and grapefruits as being high in natural pectin. Citrus fruits have the highest levels of any fruit group and both the fruit itself and the peel are high in pectin.
Vegetables
Some vegetables also contain significant amounts of pectin. These include green beans, dried beans, squash and sweet potatoes, according to the Journal of Food Science, all of which are good sources of soluble dietary fiber in the form of pectin. Carrots, in particular, are high in pectin, rivaling citrus fruits for content and offering nearly a gram of pectin for every cup of the vegetable.
Grains
The American Journal of Clinical Nutrition identifies both corn flakes and bread as having high pectin levels. The cereal, in particular, contains around 2.5 grams of pectin per 1-cup serving.
Jellies, Jams and Candies
Many fruit jams and jellies are rich in dietary pectin. Commercially available pectin is frequently added to jams and jellies, especially those made with peaches, strawberries or other fruits low in naturally-occurring pectin. The fiber is also used to make a type of gelled, fruit-flavored candy, which can also provide pectin in the diet.
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