You’ve probably heard the expression an apple a day keeps the doctor away. It’s an old English proverb that means if you eat nutritious food, you’ll be healthier. As a result, you won’t need to go to the doctor very often. One reason apples are so healthy is that they contain fiber.
The word fiber always makes me think of the Metamucil commercials urging people to use it to become more “regular.” But fiber does more than relieve constipation. It also helps diabetics in controlling blood sugar. In fact, increasing your fiber intake is one of the best natural ways to not only manage your diabetes, but also help with cholesterol, weight, and gut health.
What is Fiber and How Does it Help Diabetes?
When you think about carbs, images of pasta and bread may come to mind, but the fiber in foods is also a carbohydrate. However, unlike other carbs, your body does not digest them easily, which is beneficial for diabetics. Because fiber is not digested, it does not raise blood sugar levels the way other carbs do.
Types of Fiber
There are two types of fiber: soluble and insoluble. Soluble means it dissolves in water and turns gel-like, which slows down digestion. This is good for cholesterol because fiber binds to cholesterol particles in the small intestine and prevents them from entering the bloodstream.
In contrast, insoluble fiber does not dissolve in water and passes through the digestive tract without being absorbed. This is good for digestion because it prevents constipation.
I should note that many foods contain soluble and insoluble fiber such as beans, apples, and vegetables. With that said, examples of soluble fiber are:
- Psyllium husk
- Flaxseeds
- Whole grains, like barley, oats/oat bran, amaranth, etc.
- Lentils and legumes, like green peas
- Beans
- Avocado
- Cruciferous veggies (brussels sprouts, cabbage, and broccoli)
- Sweet potato
- Dried figs, prunes, apricots, and dates
- Oranges and nectarines
- Pears
- Apples
- Carrots
- Nuts
- Berries
- Sunflower seeds
Examples of insoluble fiber include:
- Wheat bran and wheat germ
- Oat bran
- Beans, lentils, and legumes
- Whole grains
- Green peas
- Apples with skin
- Pears with skin
- Potatoes and sweet potatoes
- Corn and popcorn
- Chia seeds
- Leafy greens
Net Carbs
Fiber can also reduce the amount of digested carbs in food. That is, net carbs are the carbs that the body fully digests and uses for energy. To calculate net carbs, take a food’s total carbohydrate grams and subtract the grams of fiber. For example, if the food contains 10 grams of carbs and 5 grams of fiber, subtract the 5 grams of fiber from the total amount of carbs, leaving 5 grams of carbs. Because the body does not digest the fiber, you are only absorbing 5 grams of carbs. Obviously, the more fiber food has, the more you can subtract from the total amount of carbs.
Resistant Starch
I wrote about resistant starch in a previous post. It is a fermentable fiber that is resistant to digestion and can help stabilize blood sugar levels. Read about it here (https://backtonaturediabetic.com/resistant-starch-may-help-diabetics-manage-blood-sugar-levels/).
Other Benefits
Besides relieving constipation, balancing blood sugar, and lowering cholesterol, fiber has many other benefits, including:
- Regulating bowel movements and preventing hemorrhoids
- Lowering the risk of colon cancer
- Improving gut health by feeding good bacteria
- Keeping you feeling fuller longer because fiber moves slowly through the stomach
Recommended Amount of Fiber for Adults
The American Heart Association Eating Plan suggests 25 to 30 grams of fiber a day from food. Currently, adults in the United States average about 15 grams a day, half of the recommended amount.
Research on Fiber and Diabetes
A study compared the intake of fiber in type 2 diabetics. The first group consumed the amount of fiber recommended by the American Diabetes Association (ADA) which was 24 g (8 g of soluble fiber and 16 g of insoluble fiber). The second group consumed a high-fiber diet of 50 g (25 g of soluble fiber and 25 g of insoluble fiber). The results were that diabetics who ate 50 grams of fiber improved glycemic control and lowered cholesterol better than those who ate less fiber.
https://www.nejm.org/doi/full/10.1056/nejm200005113421903
Digestive Issues
However, there are negative side effects of consuming a lot of fiber. If you increase your fiber intake too quickly, you will have digestive issues such as bloating, gas, or diarrhea. It’s best to start with a small amount, gradually adding more. And you should drink water, which will help you digest food and avoid constipation.
Powdered Fiber
Without a doubt, it’s best to get fiber from natural foods such as fruits, veggies, and whole grains, but it’s not always possible to get the recommended amounts. So, sometimes a little help is necessary. Here are some popular fiber supplements:
- Metamucil
- PGx Daily Singles
- Benefiber
Conclusion
Add more fiber to your diet to keep your blood sugar from spiking, feel full, aid cholesterol, and support gut health. You should include both soluble and insoluble fiber for the best results. It’s important to add fiber slowly and drink water to prevent digestive issues. And oh yeah, fiber will keep you regular too.
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