Benefiber is a brand of fiber supplements available as powder, chewables or caplets. All products contain the same 3 g of soluble fiber per serving. Fiber is a type of indigestible plant material that slows digestion, which helps to regulate both glucose and insulin production. Increase your fiber intake slowly, as too much fiber too quickly may lead to constipation.
Soluble Fiber
There are tow types of fiber -- soluble fiber and insoluble fiber. Insoluble fiber doesn't dissolve in water and is found in wheat bran, nuts and vegetables. Insoluble fiber helps to move food through your digestive system and eases constipation. Benefiber is a type of soluble fiber that dissolves in water to a gel-like consistency. Soluble fiber helps to control both cholesterol and glucose levels, according to the Mayo Clinic. Benefiber supplements should be taken in addition to eating foods naturally high in soluble fiber, such as oats, legumes, barley, fruits and carrots.
Fiber, Glucose and Insulin
Harvard's Joslin Diabetes Center notes that diets high in soluble fiber help diabetics to regulate glucose and insulin production. Eating a high-fiber diet, up to 50 g of fiber daily, aids in tighter glucose control. Because soluble fiber slows digestion, it also slows the rate your body is able to convert other types of carbohydrates into glucose. High-fiber foods have less impact on glucose, and therefore your body produces less insulin in response. By avoiding high blood sugar levels, insulin levels remain stable. Mayo Clinic notes that "a diet that includes insoluble fiber has been associated with a reduced risk of developing type 2 diabetes."
How Much Fiber Do You Need?
The University of Maryland Medical Center suggests that people with diabetes get up to 50 g of fiber daily; almost twice what the American Diabetes Association recommends. The higher your soluble fiber intake, the better you may be able to manage glucose and insulin levels. One serving of Benefiber has 3 g of soluble fiber; while whole food sources may contain more. One cup of legumes can contain between 10 g and 18 g of fiber, a 1/2 of spinach has 7 g of fiber and an apple has 4 g of fiber.
Increasing Your Fiber Intake
Benefiber may be a useful supplement to your diet, but the majority of your fiber should come from whole food sources. You can add Benefiber powder to your recipes, especially baked goods, to increase fiber content. Leaving the skin on fruits and vegetables will also increase fiber content -- particularly with sweet potatoes and apples. To avoid constipation, increase fiber intake gradually and drink more water.
References
- Joslin Diabetes Center: How Does Fiber Affect Blood Glucose Levels?
- MayoClinic.com; Dietary Fiber --Essential for a Healthy Diet; November 2009
- University of Maryland Medical Center: Fiber
- Benefiber: Fiber and Your Health
- "Clinical Excellence for Nurse Practioners"; Dietary Fiber and Type 2 Diabetes; A. Tabatabai and S. Li; September 2000
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