Pectin-Rich Foods: Boost Your Health with Natural Fiber

Pectin is a fiber rich complex carbohydrate that is naturally found in plant cells. The substance is often used as a thickening or gelling agent and is also found in a variety of foods. Pectin is a soluble fiber and has many health benefits such as lowering blood sugar levels in the body and reducing cholesterol.

Fruits

• Fruits offer many health benefits and many are rich in pectin. Although some fruits contain very little pectin such as blueberries, pears and strawberries, many contain high amounts of the soluble fiber. Individuals who wish to increase their fiber might consider eating more apples, grapes, bananas, oranges and grapefruits.

Vegetables

• Several vegetables are also good sources of soluble fiber. Carrots are rich in pectin as are peas. Both white and sweet potatoes also contain high amounts of the soluble fiber. This is especially true of the skins. Other fiber rich vegetables include tomatoes, celery and cucumbers.

Legumes

• Legumes, or beans, are another food full of fiber rich pectin. In addition, beans are low in fat and high in protein content. There is a wide array of legumes to choose from and they are all full of soluble fiber. Some legumes to consider include kidney beans, garbanzo beans, lentils and pinto beans.

Other Foods

• Since pectin is often used as a thickener, it is often added to jelly and jam. Breakfast cereal is also high in pectin. This is especially true of corn flakes, which contain 2.5 g of pectin per 100 g edible weight. Bran cereals are also often fiber rich, with as many as 29 g of fiber per edible food portion.