Back to News & Updates

High-Fiber Foods & Diabetes: Benefits, Recommendations & More

Reviewed by: Melissa Herrmann Dierks , RDN, LDN, CDCES
High-Fiber Foods & Diabetes: Benefits, Recommendations & More

It’s well known that dietary fiber supports digestive health, but it also offers countless benefits for people with diabetes. Read on to learn how fiber can help lower cholesterol levels, control blood sugar, and reduce the risk of developing certain cardio-metabolic diseases.

What is Fiber?

Fiber is a type of carbohydrate that is found in plant-based foods such as fruits, vegetables, and whole grains. Although most carbohydrates are broken down into sugar molecules after we eat, our bodies are unable to digest fiber. Harvard School of Public Health explains that instead, fiber passes through the body in its undigested form with the job of regulating sugars and controlling hunger and blood sugar.

There are two different types of fiber, as defined by Harvard:

  • Soluble fiber: This type of fiber can dissolve in water. It also helps lower blood glucose levels and blood cholesterol.
    • Examples of soluble fiber: Nuts, beans, oatmeal, apples, and lentils.
  • Insoluble fiber: This type of fiber does not dissolve in water, so it is able to help move food throughout your digestive system. Insoluble fibers help our bodies stay regular and can prevent constipation.
    • Example of insoluble fiber: Tomatoes, brown rice, legumes, carrots, cucumbers, and whole wheat bread.

The American Diabetes Association (ADA) says that “fiber acts like your body’s natural scrub brush — it passes through your digestive tract, carrying a lot of bad stuff out with it.”

The Importance of Fiber for People with Diabetes

Since diabetes can increase your risk of developing cardiovascular disease, fiber plays an important role in meal plans for people with diabetes. According to Diabetes UK, fiber can reduce the risk of cardio-metabolic diseases such as cardiovascular disease, insulin resistance, and obesity, as well as colorectal cancer.

Fiber helps by reducing blood cholesterol levels and lowering blood pressure, and it can also help you better manage your weight. High-fiber foods tend to be filling and most have a low glycemic index (GI), which means they can help manage your appetite and will have less of an effect on your blood glucose levels than other food options.

Fiber is only found in plant-based foods, and high-fiber foods tend to be low in fat and calories. However, keep in mind that adding fats, such as a cheese or butter to vegetables, will increase the fat and calorie content. To keep your diet heart healthy, steam veggies and flavor with herb seasonings or low-sodium broth as an alternative to butter or oil.

The Centers for Disease Control and Prevention (CDC) note that high-fiber foods can take longer to chew, which gives our bodies more time to realize when we are full and can help prevent overeating. Fiber also allows water to remain in our stomach and intestines, which can help us feel full for longer.

How Fiber Affects Blood Sugar

Many high-fiber foods take longer for our bodies to digest because these foods don’t contain high amounts of digestible carbohydrate. This results in a slower digestion process and a more gradual rise in blood sugar levels, according to Harvard.

Daily Fiber Recommendations

The amount of fiber you should have each day will depend on several factors, including your gender and age. Health.gov recommends a minimum of 14 grams of fiber per 1,000 calories, which equates to the following:

Age Women Men
19-30 28 grams 33.6 grams
31-50 25.2 grams 30.8 grams
51+ 22.4 grams 28 grams

The ADA says that people with diabetes and those who are at risk are encouraged to consume at least the amount recommended for the general public. Increasing fiber intake through food or a dietary supplement has the potential to help lower your A1C level. The ADA also reports that some studies have shown that diets containing 44 to 50 grams of fiber per day can help improve blood sugar management. However, this amount can be difficult for most people to consume due to taste and gastrointestinal side effects.

Regardless of whether or not you have diabetes, everyone can benefit from a diet that includes adequate fiber intake. A high-fiber meal plan for people with diabetes can be especially beneficial for digestive health, weight management, and cholesterol control. Some people may have certain health issues that require a low-fiber diet, which will be prescribed by a healthcare professional or a Registered Dietitian Nutritionist (RDN).

Fiber Supplements

Some people with gastrointestinal issues may be prescribed fiber supplements, which can help with digestion and may also help stabilize blood sugar. Many meal plan recommendations encourage the consumption of high fiber foods vs. taking a supplement, but guidelines should be individualized.

Fiber supplement recommendations for people with diabetes are the same as for people who do not have diabetes. A dose that is too high can lead to intestinal upset in either group. Before using a fiber supplement, you should check with your doctor or RDN. It’s important to start out by taking a small amount and drinking plenty of water. Certain fiber supplements may affect how some medications work, so it’s crucial to discuss your fiber supplement options with your healthcare team.

High-Fiber, Diabetes-Friendly Meal Ideas

Many foods that are viewed as being overall “healthy” provide excellent sources of fiber. Some popular fiber-rich food options include:

  • Kidney, pinto, navy, and black beans
  • Sweet potatoes
  • Whole grains
  • Nuts and seeds
  • Berries
  • Lentils
  • Vegetables
  • Citrus fruits like grapefruit, oranges, lemons, and limes

Choose high-fiber versions of grains, like brown rice over white rice and whole wheat pasta over regular pasta. Other high-fiber grain options include oatmeal, bulgur, popcorn, and breads and cereals with three grams of fiber or more per serving. Fresh fruit is another satisfying, high-fiber option, but canned, frozen, or dried fruit can also be a preferrable choice over low-fiber, processed food snacks.

Most vegetarian meals are high in fiber. Here are a few recipes that are both easy to make and good sources of fiber:

Vegetable Pasta & Pesto Toss

The whole wheat pasta and vegetables in this meal are both satisfying and healthy. This recipe also uses buckwheat, which is gluten free and rich in fiber. Altogether, this meal contains 14 grams of fiber. See the full recipe here.

Black-Eyed Pea Supper

This recipe is a vegetarian alternative to the traditional Southern meal. The vegetarian sausage is plant-based and rich in protein, while the tomatoes, peas, onions, and green peppers help boost the fiber content. A single serving of this meal provides 16 grams of fiber. Get the full recipe here.

Quick & Easy Vegetable Chili

This chili recipe can be served as a main course or a side dish. The vegetables include mushrooms, zucchini, bell peppers, summer squash, and onion, and kidney beans also make this a fiber-rich meal. One serving of this chili contains 12 grams of fiber. Get the recipe here.

Tips for Increasing Your Fiber Intake

When you are first starting to increase your intake of dietary fiber, the Academy of Nutrition and Dietetics recommends:

  • Increasing your intake slowly to avoid gas or bloating
  • Drinking more water to help keep things moving through your digestive tract
  • Getting fiber from different types of food
  • Reading the nutrition facts panel on food labels to find the highest fiber products

Diet plays a crucial role in diabetes management. A diet rich in fiber is especially important for controlling hunger and regulating blood sugar. If you have further questions about how to incorporate more fiber into your diet, ask your healthcare team or speak to an RDN. They can provide tailored recommendations for your specific health goals.

Vegetarian Diabetic Diet Meal Planner
Download this free guide to building healthy, balanced meals for a vegetarian diet. Sample meals included!
CTA_Image_Vegetarian_Diet_Meal_Planner (2)
Avatar photo
Reviewed by: Melissa Herrmann Dierks , RDN, LDN, CDCES

Melissa Herrmann Dierks RDN, LDN, CDCES is a Registered Dietitian Nutritionist, Certified Diabetes Care and Education Specialist, and Licensed Dietitian Nutritionist in Huntersville, NC with over twenty-five years of professional experience in the field of nutrition and diabetes education. In addition to providing nutrition solutions for adults and children, she provides nutrition communication services to the food and beverage industry and is the owner of Supermarket Savvy. Melissa has held various sales and marketing positions for leading companies in the diabetes space including insulin pump, blood glucose monitor, and diabetes supply distribution companies.

We're looking for talented, passionate people to join our team.
View Careers