Pectin is a soluble dietary fiber that the human body cannot absorb in its natural form, so it is passed out through the digestive tract. Its natural source is the cell walls in plants, and all kinds of plants contain some amount of pectin. However, the amount varies depending on the part, growing condition, maturity, and kind of plant. Legumes, vegetables, cornflakes and bread contain pectin, but the highest concentrations come from certain fruits.
Citrus Fruits
High amounts of pectin are found in particular in the peel and pulp of citrus fruits, notes the American Cancer Society. Examples of citrus fruits are lemons, grapefruits and oranges. According to the ACS, the dietary supplement modified citrus pectin is an altered form of pectin that the bloodstream can absorb. Animal studies indicate that modified citrus pectin may reduce the spread of cancer, but there is little evidence that this supplement is effective in humans.
Apples and Bananas
Concentrated amounts of pectin are also found in the peels of apples, plums, apricots and peach, according to Dietary Fiber Foods. Banana is also another source of pectin. In general, all fruits contain pectin but those with more pulp and tougher skins or peel have higher amounts of pectin.
Benefits of Fruit Pectin
Pectin is a dietary fiber that can lower cholesterol, relieve diarrhea, improve insulin resistance and detoxify and protect the digestive tract. Eating fruits with pectin can also make you feel more satiated faster, thus preventing a spike in blood glucose. Pectin is also used as a thickener in food, and is a major ingredient in yogurt, ketchup and fruit jelly.
