Pectin Rich Foods

Pectin is a type of soluble fiber. Many plants contain soluble fiber, so whether you are eating grains, fruits or vegetables it is likely that you are consuming some amount of pectin. Despite the presence of pectin in an assortment of foods, some foods contain higher amounts than others. Understanding what foods contain high amounts of pectin, allows you to begin including these foods in your diet and reaping the health benefits that pectin provides.

Lower Cholesterol

Including pectin-rich foods in your diet can regularly lower your cholesterol. Harvard Health Publications recommends eating pectin containing fruits such as apples, grapes and other citrus fruits. In general, soluble fiber can help decrease low-density lipoproteins, or LDL, the "bad" cholesterol by blocking cholesterol from being absorbed by your intestines and into your bloodstream.

Digestive Health

Pectin rich foods can also help keep your digestive system working properly and avoid constipation. However, if you increase your consumption of pectin and fiber too quickly you may experience unpleasant side effects such as abdominal cramping or diarrhea. To avoid these side effects gradually increase the amount of pectin in your diet. The Family Doctor website recommends adding fiber-rich foods, such as two to three servings of fruits, to your daily diet and wait a few days to a week before adding additional fiber-rich foods to your diet such as beans or whole grains. Continuously add additional fiber-rich foods to your diet over this time frame until you are regular consuming 25 g to 35 g of fiber each day. Also, drink plenty of water, eight glasses each containing 8 oz. of water, throughout the day; lack of fluids in a fiber-rich diet can cause constipation.

Fruits

The peel and pulp of many fruits contain pectin. High amounts of pectin can be found in fruits such as lemons, oranges, grapefruits, grapes, peaches and apples. According to Cholesterol Database, pectin makes up about 60 to 70 percent of the fiber found in most citrus fruits. Peaches contain 0.7 g of pectin in every 100 g serving size and apples contain about 0.5 g of pectin in a 100 g serving. When eating these pectin-rich foods be sure to consume the skin or the peel; they contain the richest amount of pectin. Berries such as blackberries, gooseberries and raspberries also have considerable amounts of pectin.

Grains

Whole grains go through less processing, and because of this contain higher concentrations of pectin than refined grains such as white bread and rice. According "The Journal of Clinical Nutrition," many whole-grain breads contain 1 g of pectin per 100 g serving and cornflake cereals contain as much as 2.5 g of pectin per 100 g serving.