Did you know that only 5% of men and 9% of women get the recommended daily amount of dietary fiber? This number is based on the average American; everyone benefits from enough fiber, but it’s especially important for people with diabetes. Fiber has several health benefits and doesn't cause the same elevation in blood sugar as other types of carbohydrates, making it a great part of a comprehensive diabetes management plan. To help you reap the benefits of this essential macronutrient, here are a few tips on fiber and diabetes management, alongside some recommendations for the best high-fiber foods to add to your diet.
What is Fiber?
Fiber is a complex, healthy carbohydrate that comes from plant-based foods. Fiber can help clean your digestive tract and provide several different benefits, especially for those developing type 2 diabetes or living with any type of diabetes.
Different Types of Fiber
There are two different types of fiber found in food: soluble and insoluble fiber. As the name suggests, one dissolves in water while the other doesn't.
Soluble fiber dissolves in water and, in the process, forms almost a gel-like substance. This happens in your stomach, which helps slow down digestion. Soluble fiber is a great way to manage diabetes as it helps control blood sugar levels.
Insoluble fiber typically remains intact as it passes through your stomach. Although this might seem a bit odd (what's the benefit of something that doesn't get digested?), it's helpful for diabetes or prediabetes, as it plays a role in increasing insulin sensitivity.
Health Benefits of Fiber
Fiber is well-known for helping with digestion and bowel health but also offers additional benefits. Fiber is especially beneficial in individuals with prediabetes, type 1 or type 2 diabetes, and any other type of diabetes. It can help with blood sugar control and weight management and even lower the risk of heart disease.
- Helps Control Blood Sugar — Fiber isn't absorbed or broken down in the body the same way as other forms of carbohydrates, meaning it doesn't cause a spike in your blood sugar levels the same way sugar or processed carbohydrates do.
- Aids in Weight Loss — Since fiber isn't digested, it takes longer to move through the stomach and digestive tract. This helps you feel full for longer, which is helpful for weight loss and long-term weight management.
- Prevents Cardiovascular Disease — Heart disease is one of the long-term complications of diabetes, but fiber can act as a protective element. It helps prevent your body from absorbing some amounts of fat and cholesterol, which then lowers triglyceride and cholesterol levels.
- Prevent Type 2 Diabetes — If you have prediabetes, fiber may help you prevent it from becoming type 2 diabetes. Several studies have found a connection between the two, which you can read more about here.
How Much Fiber Should You Eat?
Knowing that fiber is good for you is one thing, but how much should you actually consume? The recommended daily intake varies based on gender and age, but you should always talk to your doctor to better understand your needs. According to the CDC and Dietary Guidelines for Americans, 2020 -2025, it's best to get between 22 and 34 grams of fiber per day.
In general, the recommended daily intake by age and gender is as follows:
- Females 19 to 30: 28 grams
- Females 31 to 50: 25 grams
- Females 50+: 22 grams
- Males 19 to 30: 34 grams
- Males 31 to 50: 31 grams
- Males 51+: 28 grams
How to Incorporate Fiber-Rich Foods into Your Diabetes Diet
Most people don't get enough fiber in their diets, but adding a few grams here and there can be easy if you know which foods to incorporate. To help, here are some ways to incorporate fiber-rich foods into your diabetes meal plan.
Increase Your Fiber Intake Slowly
Although dietary guidelines suggest a certain amount of daily fiber, it's also important to work up to your goal. If you're not used to a high-fiber diet, a sudden increase can lead to uncomfortable digestive symptoms, such as gas, constipation, and bloating. Try to slowly increase your daily intake each week, giving your body plenty of time to adjust to these changes. You'll also want to drink plenty of water to help the fiber move through your body efficiently.
Get Educated on Fiber-Rich Foods
Finding the best high-fiber foods for diabetes can be tricky. To help you, here are some good sources of fiber to add to your meal plans.
Soluble Fiber Sources
- Oats: 4 grams per 1 cup cooked
- Barley: 6 grams per 1 cup cooked
- Apples: 4.5 grams per medium apple with skin
- Oranges: 3 grams per medium orange
- Carrots: 4 grams per 1 cup cooked
- Lentils: 15 grams per 1 cup cooked
- Black Beans: 15 grams per 1 cup cooked
- Chickpeas: 12 grams per 1 cup cooked
- Sweet Potatoes: 4 grams per medium sweet potato with skin
- Brussels Sprouts: 4 grams per 1 cup cooked
- Pears: 6 grams per medium pear with skin
- Psyllium Husk: 5 grams per 1 tablespoon
- Green Peas: 9 grams of fiber per 1 cup cooked
Insoluble Fiber Sources
- Brown Rice: 3.5 grams per 1 cup cooked
- Whole Wheat Bread: 2 grams per 1 slice
- Almonds: 3.5 grams per ¼ cup
- Chia Seeds: 10 grams per 2 tablespoons
- Flaxseeds: 3 grams per 1 tablespoon
- Broccoli: 5 grams per 1 cup cooked
- Cauliflower: 2.5 grams per 1 cup cooked
- Kale: 2.5 grams per 1 cup chopped
- Green Beans: 4 grams per 1 cup cooked
- Green Peas: 9 grams per 1 cup cooked
- Raspberries: 8 grams per 1 cup
- Pumpkin Seeds: 5 grams per ¼ cup
- Popcorn: 4 grams per 3-cup serving (air-popped)
Mixed Fiber Sources (Containing Both Soluble and Insoluble Fiber)
- Avocado: 10 grams per 1 medium avocado
- Artichokes: 7 grams per medium artichoke, cooked
- Bananas: 3 grams per medium banana
- Edamame: 8 grams per 1 cup cooked
- Quinoa: 5 grams per 1 cup cooked
- Figs: 4 grams per 2 medium figs
- Navy Beans: 19 grams per 1 cup cooked
- Split Peas: 16 grams per 1 cup cooked
- Pistachios: 3 grams per 1 ounce (about 49 pistachios)
- Blackberries: 7.6 grams per 1 cup
Start Your Morning with a High-Fiber Breakfast
A high-fiber breakfast sets the tone for the rest of the day, helping you maintain energy and better control your blood sugar. Try oatmeal with berries or chia seeds, or go for whole-grain toast with avocado. If you prefer savory breakfasts, add vegetables like spinach or tomatoes to an omelet. Incorporating fiber early in the day helps you stay full and prevents blood sugar spikes that can occur with more refined breakfast choices like pastries or sugar-filled cereals.
Eat Whole Grains
Whole grains, such as brown rice, quinoa, whole wheat, and barley, are excellent sources of fiber. Unlike refined grains, whole grains retain their fiber-rich outer shell, which slows digestion and helps maintain blood sugar stability. Try swapping out white bread or pasta for whole-grain versions or incorporating quinoa or farro into salads and soups for added fiber and nutrition.
Add Beans and Legumes
Beans and legumes are among the highest-fiber foods you can eat. Whether you prefer black beans, kidney beans, chickpeas, or lentils, these foods are rich in both soluble and insoluble fiber. Add beans to salads, soups, or stews, or blend chickpeas into hummus for a versatile, fiber-packed snack or spread.
Eat Plenty of Non-Starchy Vegetables
Non-starchy vegetables are naturally high in fiber and low in carbohydrates, making them an excellent choice for blood sugar management. Vegetables like spinach, kale, Brussels sprouts, cauliflower, and zucchini are versatile and easy to add to meals. Aim to fill at least half of your plate with non-starchy vegetables to increase fiber intake and get a range of nutrients that support overall health.
Pick High-Fiber Fruits
Not all fruits are created equal regarding fiber content, so choose those with a higher fiber profile. Raspberries, pears, apples, and oranges are great high-fiber options. Pairing fruits with a source of protein, like nuts or Greek yogurt, can help further stabilize blood sugar, making it a perfect snack or dessert option.
Eating a high-fiber diet is an excellent tool to help manage blood sugar and decrease the risk of long-term complications. To help support your healthy lifestyle, Byram Healthcare carries a range of continuous blood glucose monitors and diabetes management products. We also have diabetes support and educational materials available to those interested in creating a comprehensive care package.
