Foods With Pectin

Pectin is a material found in plant cells in the area between the cell wall and the intercellular space. A carbohydrate, the amount of pectin contained within a plant, depends upon a number of factors, including plant type, age, tissue makeup and growth method. Pectin is found in the greatest amounts in citrus fruits and legumes and comprises an estimated 60 percent to 70 percent of dietary fiber in citrus fruits. Pectin also is associated with promoting feelings of fullness, meaning those who consume are likely to consume less of other foods.

Citrus Fruits

Found particularly in the peel of a fruit, pectin is found in higher amounts in citrus fruits, such as grapefruits, oranges and apricots. Apples contain 0.5 grams/100 grams of edible weight of pectin while peaches contain 0.7 grams/100 grams of edible weight. Strawberries and bananas also contain pectin.

Pectin also is added to jams or jellies containing fruit as it helps to thicken the fruit and water mixture, creating a gel-like consistency. This property also makes pectin useful in fruit-containing foods, such as yogurt.

Vegetables

One of the pectin-containing vegetables with the highest amount of pectin are carrots, which have 0.8 grams/100 grams of edible weight. Other foods high in pectin include cucumbers, celery and tomatoes. Just as pectin is added to jellies and jams, it also is added to ketchup to achieve the right consistency.

Soluble Fiber

Pectin is found in foods that are high in water-soluble dietary fiber. The benefits of eating these foods is that they can help to lower cholesterol levels. The fiber in pectin binds to bile (which is made up of cholesterol) produced by the liver, which helps to eliminate the bile from the body.

Soluble fiber foods include oat bran, barley and legumes such as beans, which contain 0.4 grams/100 grams of edible weight. Cornflakes also contain 2.5 grams/100 grams of edible weight of pectin.