Pectin is a type of water-soluble fiber found inside plant cells. Many vegetables are excellent sources of pectin. Water-soluble fiber helps decrease blood cholesterol levels, which reduces the likelihood of heart disease and strokes. Pectin slows the rate of food passing through the intestines but does not increase fecal bulk. Colorado State University recommends consuming about 35 g of fiber per day. Some of this water-soluble fiber can be found in vegetable pectin.
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According to dietaryfiberfood.com, carrots have the most pectin of all the vegetables. Carrots have 0.8 g of pectin per 100 g serving. Carrots are loaded with a wide variety of vitamins and the pectin they contain can help lower your cholesterol.
Peas contain 0.6 g of pectin per 100 g serving. They are low in fat and high in fiber. Peas also contain vitamin K that helps fight osteoporosis.
Potatoes have 0.3 g of pectin per 100 g serving. The University of Nebraska says potatoes contain the highest amount of soluble fiber you can find in vegetables. Pectin is one type of this soluble fiber. When eating potatoes for the pectin content, do not peel them. Most of the fiber found in potatoes are in the skin.
One half a cup of cooked parsnips has 3 g of dietary fiber. Much of this dietary fiber is pectin. The University of Vermont says the pectin in parsnips can lower you LDL or "bad" cholesterol.
The University of Nebraska recommends green beans as an excellent source of soluble fiber including pectin. Green beans contain 0.34 g of soluble fiber per 1 cup serving. The University of Nebraska recommends adding pectin rich foods at a slow pace. Too much fiber consumed too quickly can lead to digestive discomfort. It is a good idea to add one fiber-rich food to your diet each week.