Fiber -- the indigestible part of plants -- is a type of carbohydrate that keeps your digestive system healthy while stabilizing cholesterol and glucose levels. There are two types of fiber, "soluble" fiber which comes from inside plant cells and "insoluble" fiber which is found in the cell walls of plants. It's important to include both types of fiber in your diet daily.
Always consult your physician before making any change to your diet or diabetes treatment plan.
Step 1
Include soluble fiber with every meal. According to research from Rush Presbyterian-St. Luke's Medical Center in Chicago, "...soluble fiber appears to have a greater potential to reduce postprandial blood glucose, insulin, and serum lipid levels than insoluble fiber." Sources of soluble fiber include fruits, vegetables, peas, beans, oat bran, flax seed and soy.
Step 2
Use fiber to help promote a feeling of fullness. Mayoclinic.com suggests that a high-fiber diet may help you consume fewer calories, leading to weight loss. Losing weight and maintaining a healthy BMI may help reduce insulin resistance and improve blood sugar control.
Step 3
Increase your fiber intake slowly to avoid gastrointestinal distress. The U.S. Department of Agriculture recommends 14 g of fiber per 1,000 calories consumed. However, MayoClinic.com recommends that men under 50 years old consume almost 40 g of fiber and women under 50 consume 25 g of fiber daily.
Tips and Warnings
- Increase your fluid intake when adding fiber to your diet to avoid bloating, gas and constipation.
- Get your fiber from eating a variety whole foods rather than taking supplements, to ensure you also get the phyto-nutrients found in fruits, vegetables and whole grains.
