The medical community can all agree—people need to be eating more fiber. The benefits of fiber are scientifically proven, and its importance is especially pertinent for people living with diabetes. So, what exactly is fiber and why should we be eating more of it?
What is Fiber?
Often called “roughage” or “bulk”, fiber is a plant-based nutrient that is a type of indigestible carbohydrate, that cannot be broken down into sugar molecules in the blood.
This is crucial for people living with diabetes; fiber makes one feel fuller, but the carbohydrates it’s made up of will not affect blood sugar levels, with fiber passing through the digestive system relatively intact.
Two Kinds of Fiber
Fiber is commonly classified as soluble, which dissolves in water, or insoluble, which doesn’t dissolve.
- Soluble fiber: This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots.
- Insoluble fiber: This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are sources of insoluble fiber.
Why Is Fiber Important?
Fiber is a crucial part of healthy digestion and regularity. Fiber has been proven to help with weight management, blood sugar regulation, and has even been linked with decreasing one’s risk of cancer.
A meta-analysis of reports studying the relationship between fiber and blood sugar management published in The Journal of the American Board of Family Medicine found that increased fiber intake may reduce blood sugar levels during a standard (fasting) blood glucose test (in patients with type 2 diabetes).
In the analysis, increased fiber intake was also linked to lower HbA1c levels and lower risk of future complications from diabetes.
How Much Fiber Should One Eat?
95% of Americans are not eating enough fiber, but that’s an easy problem to fix. The average American eats just 16 grams per day–half of the recommended amount: according to the Institute of Medicine, men 50 and younger should aim for 38 grams of fiber per day, and men 51 and older should consume 30 grams. Women 50 and younger should consume 25 grams, while woman 51 and older should consume 21 grams per day.
Common Sources of Fiber
- Lentils have 16 grams (g) of fiber per cup, cooked
- Berries like raspberries and blackberries, ~7 g per cup
- Apples with the skin on (4.4 g)
- Pears with the skin on (5.5 g)
- Split peas have 16.3 g per cup, cooked
- Black beans have 15 g per cup, cooked
- Lima beans bring in 13.2 g per cup, cooked
- Pearled barley has 6 g per cup, cooked
- Artichokes have 10 g of fiber or more
- Broccoli has 5 g of fiber when boiled
- Turnip greens have 5 g of fiber when boiled
- Green peas have ~9 g per cup, cooked
In short, fiber is super important for overall health, and is crucial for a healthy diet when living with diabetes. Try to increase your fiber intake incrementally, by adding fruits, vegetables, and beans to your diet, and always consult your doctor if you’re on a special diet or have specific questions.
A version of this article originally appeared on DiabetesDaily.com. Republished here with permission.
