Chances are you could use more fiber in your diet, and that means doing more than just switching from white bread to whole-grain. According to the National Institutes of Health, women should include at least 25 g of fiber in their daily diets and men at least 38 g. Most Americans consume only 14. If you have diabetes, however, you need to be careful about how you add high-fiber foods to your diet.
Benefits
Fiber-rich foods are complex carbohydrates that can boost your health in several ways as they pass through your system. Even though you don't digest or absorb it, fiber is well-known for aiding digestion and keeping you regular. Fiber-rich foods appear to reduce your risk for cardiovascular disease and for some types of cancer. Fiber also can help with weight control by helping you feel full.
Carbohydrates
Since carbohydrates raise your blood sugar, diabetics should focus on foods that boost fiber while not adding too much starch or sugar. For example, choose whole-grain cereals but not those than have a lot of added sugar. At lunch and dinner, fill half of your plate with nonstarchy vegetables like greens, carrots and broccoli. The best fiber sources have at least 5 g per serving. Pay attention to food labels, and pick those that say "high fiber" or "good source of fiber."
Good Choices
Fruits with edible skin and seeds, like apples, blackberries and raspberries, are particularly good sources of fiber. Also recommended are beans and legumes. Just ½ cup of beans can provide up to 8 g of fiber. Choose whole-grain bread and pasta and brown rice instead of white. Starchy vegetables like potatoes and sweet potatoes are good sources, but prepare them with skin on, and don't slather them with butter. Finally, get fiber and healthy fat with nuts, but keep servings small to avoid adding too many calories.
Tips
Naturally high-fiber foods appear to offer more benefits than fiber supplements, according to the American Diabetes Association. Fruits and veggies make healthful snacks and can help you work more fiber into your diet. Try adding chickpeas or kidney beans to tossed salads for added fiber as well as protein. Or make a meatless chili with a variety of beans and corn. And besides the old familiar oatmeal , you might experiment with unusual grains like quinoa, bulgur, millet and triticale. Be sure to drink plenty of water when you're adding fiber to avoid any digestive problems.
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