Pectin occurs in a variety of natural foods. It is a water-soluble fiber that works to help lower your blood cholesterol levels, according to Health Services at Columbia. This happens due to the fibers in pectin joining with bile from the liver that contains cholesterol. The cholesterol is then swept out of the body as a waste product. Pectin also helps your body impede insulin resistance and control blood sugar levels, says Dietary Fiber Food.
Apples & Citrus Fruits
Apples and citrus fruits such as oranges, lemons and grapefruits have high levels of pectin, says Health Services at Columbia. These fruits contain pectin fiber and boost your nutrition when eaten regularly. An apple has 1/2g per 100g edible weight of pectin, says Dietary Fiber Food.
Legumes
Legumes are also a source of pectin, says Health Services at Columbia. Beans are a healthy food for you to eat regularly. They help make the digestive system operate optimally to remove waste from the body. Beans have 0.4g per 100g edible weight of pectin, according to Dietary Fiber Food.
Carrots
Carrots are high in pectin. They contain 0.8g per 100g edible weight of pectin. You can eat this healthy food in salads, stews, casseroles, or eat it raw as a snack.
Pears
Pears are a healthy fruit that contain pectin. A typical pear has 4g of dietary fiber, with 41 percent of the fiber being pectin, says the Centers for Disease Control.
Oat Bran
The oat bran in oatmeal is healthy and works to help your heart function at its best by removing cholesterol from the body before it can clog arteries leading to the heart. The pectin fiber in oatmeal also helps you feel full after a meal, says Colorado State University Extension. This helps limit overeating. It is a healthy food choice for breakfast because it helps the body gain energy without an immediate spike in your blood sugar level.
Peaches & Peas
Peaches and peas also have high levels of pectin. Each peach has 0.7g per 100g edible weight of pectin, says Dietary Fiber Food. Peas have 0.6g per 100g edible weight of pectin. If you eat these foods regularly, they will help to maintain healthy arteries and provide fiber for your body.
