Pectin is a soluble fibre found in the cell walls of fruit and vegetables, the very substance that sets a jar of homemade jam. In the gut it dissolves into a soft gel, and it is this gel-forming quality that gives pectin its quiet power over cholesterol and blood sugar. Apples, oranges and grapefruit are the classic sources, with carrots, pears and berries adding worthwhile amounts. The old wisdom of an apple a day owes much to this unassuming, jelly-making fibre.
What is Pectin?
Pectin is a soluble fibre that plays a critical role in forming a viscous gel in the digestive tract that slows transit, traps bile acids and feeds beneficial gut bacteria, contributing to both cholesterol management and steadier digestion. While many general diets overlook it, maintaining optimal levels of Pectin is frequently tracked by people working to optimize their LDL Cholesterol.
Top Foods High in Pectin
A data-driven breakdown of the foods with the highest concentration of Pectin per 100 g.
| Food | Pectin |
|---|---|
| Orange | 1.5 g |
| Grapefruit | 1.4 g |
| Apple | 1.2 g |
| Carrot | 1 g |
| Blackberries | 0.7 g |
| Strawberries | 0.65 g |
| Pear | 0.6 g |
| Peach | 0.6 g |
How Pectin Impacts LDL Cholesterol
Research links diets rich in Pectin to changes in LDL Cholesterol. Diets naturally abundant in this compound often support lower LDL Cholesterol markers by binding bile acids and cholesterol in the gut so they are excreted rather than reabsorbed, prompting the liver to draw down circulating LDL cholesterol to make replacement bile.
Written by the Nutrition Encyclopedia team · medically reviewed by Dr. Sunaina Tariq, MBBS
Last updated 22 June 2026
How we source & verify data · Medical disclaimer
Nutrition values are approximations compiled from public food-composition databases (USDA FoodData Central) and are provided for educational purposes only — not medical advice.
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