Fiber can be a diabetics best friend. Fiber helps slow the absorption of sugars into the blood stream helping to keep glucose readings steady. Everyone needs fiber, and most people don't get enough. Some experts think that people with diabetes should eat more fiber than people without diabetes to help control blood sugar. When fiber is digested, your body handles it differently than the way in which refined carbohydrates, such as white flour, are digested. A portion of the fiber simply passes through your digestive system intact. This difference means that eating foods rich in fiber is less likely to cause a spike in your blood sugar.
How much is enough?
According to the 2020–2025 Dietary Guidelines for Americans, people older than 18 should consume 22–35 grams of fiber each day. Currently, dietary fiber intakes among adults in the United States average about 15 grams a day.
There are two main types of fiber.
- Soluble fiber, also called viscous fiber, dissolves in water and forms a gel-like material during digestion. It is further altered by the bacteria in our intestines which slows digestion. This in turn slows the absorption of glucose and leads to lower blood sugar levels. Sources: Beans, peas, flaxseeds, apples, psyllium, avocados, Brussels sprouts, oat bran, barley, nuts, seeds, beans, lentils, and some fruits and vegetables. It is also found in psyllium, a common fiber supplement.
- Insoluble fiber which does not dissolve in water, can help food move through your digestive system, promoting regularity and helping prevent constipation. Sources: Whole grains, nuts, beans, seeds, root vegetables (such as carrots, parsnips, and rutabaga), and fruit with edible seeds, like kiwis, grapes, raspberries, and raisins. It adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines.
Including high-fiber foods in your diet is a healthy way to help stabilize your blood sugar levels. As an added bonus, you may be able to stay full longer on the correct portion sizes than you would if you were eating more refined foods. And eating lots of soluble fiber (the kind found in oatmeal, beans, and apples, among other foods) may help reduce dangerous visceral belly fat, according to a recent study. Other bonuses of adding more fiber to your diet include:
- Antioxidants. Many of the foods that contain fiber also contain antioxidants, which are generally good for your cells and your overall health. The high-fiber foods such as oats, the skin of fruits and potatoes, and beans contain antioxidants.
- Hunger control. Foods rich in fiber can help you feel full longer, staving off the hunger pangs that might lead to snacking on foods that will spike high blood sugar.
- Portion control. Because fiber fills you up, it's easier to stick to the proper portions. In contrast, refined foods that lack fiber tend to make you crave more — making it easier to eat in excess. That’s why it much easier to keep eating M&Ms than multiple bowls of oatmeal.
Adding more fiber to your diet takes work — and time, but it can be accomplished with a little education in label reading and knowledge of fiber food sources.
Read labels. You may be surprised by what you learn.
- 2.5 to 4.9 grams of fiber per serving is good source of fiber
- 5 grams or higher per serving is a high-fiber source
Here’s an example. A slice of whole-wheat bread with at least 3 grams of fiber is considered to be a good source of fiber. Use two slices to make a sandwich and add a small side salad or some fruit and you’ll have a healthy meal that will make a nice dent in your daily fiber goal.
Know fiber foods. Here are some common foods or ingredients which are good sources of fiber:
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- Oats
- Barley
- Whole-grain breads, cereals, and pastas
- Vegetables
- Fruits
- Brown rice
- Nuts
- Beans
- Peas
- Lentils
- Avoid processed and refined foods. We are all pressed for time, but eating foods that are cheap, quick, and easy, or grabbing fast food on the go, means you are probably not going to get the fiber you need. Plan on adding some time to your food preparation habits and look for higher-fiber options like salads. Keep healthy snacks such as a handful of nuts, fresh fruit, or veggie slices and a healthy dip on hand to tide you over between meals.
- Choose raw fruits and vegetables in place of juices and eat the skins.
- Replace white rice, bread, and pasta with brown rice and whole grain products.
- For breakfast, choose cereals that have a whole grain as their first ingredient and at least 5g of fiber.
- Snack on raw vegetables instead of chips, crackers, or chocolate bars.
- Substitute beans or legumes for meat two to three times per week in chili and soups. Use dried peas, beans, and legumes in main dishes, salads, or side dishes such as rice or pasta.
- Choose products that have a whole grain listed as the first ingredient, not enriched flour. Whole wheat flour is a whole grain--wheat flour is not.
- Try alternative fiber choices such as whole buckwheat, whole wheat couscous, quinoa, bulgur, wheat germ, chia seeds, hemp seeds, lentil pasta, and edamame pasta.
- Popcorn is a whole grain. Serve it low-fat without butter for a healthier snack choice.
- Sprinkle bran in soups, cereals, baked products, spaghetti sauce, ground meat, and casseroles.
- Add dried fruit to yogurt, cereal, rice, and muffins.
- Eat foods, such as cereal, granola bars, and yogurt with fiber added. The added fiber usually is labeled as "inulin" or "chicory root." Some people complain of gasiness after eating foods with added fiber.
- Go slow. If you are new to fiber, increase your intake slowly. Your body will need time to adjust. Be sure to drink adequate fluids (at least 64 ounces or 8 cups per day) to prevent constipation.
What if you feel you can’t get the recommended amount of fiber from the foods you eat?
Getting your fiber from whole foods rather than fiber supplements is generally better. Fiber supplements don't provide the variety of fibers, vitamins, minerals and other beneficial nutrients that foods do. However, there isn’t anything wrong with getting some of your daily fiber requirement from a supplement. Some fiber supplements to consider are Benefiber® (wheat dextrin), Metamucil® (psyllium), Konsyl® (psyllium), Citrucel® (methylcellulose), Fiberco® (SmartFiber derived from cellulose), and FiberChoice® (inulin). Ask you doctor or nutritionist if adding a fiber supplement may help you better manage your glucose levels.