Fiber foods

High Fiber Foods for Diabetes: Snacks, Recipes and More

Few people in the United States get enough fiber in their diets — and fiber may be especially important for people with diabetes. A high fiber intake may reduce fasting blood sugar, among other benefits.

Fiber is the part of a plant that the body cannot break down during digestion. Just about 5% of people in the United States get enough of it in their diet.

Fiber promotes health in a variety of ways, including reducing this risk of heart disease. For people with diabetes, a high-fiber diet may have additional benefits.

In this article, learn about the link between fiber and diabetes and which foods are good sources of this plant-based nutrient.

the American Diabetes Association say that people with diabetes should follow the 2020-2025 Dietary Guidelines for Americans.

These recommend that people over the age of 18 consume 22 to 35 grams (g) of fiber per day. They also give more specific goals, depending on a person’s gender and age.

A diet high in fiber can have significant benefits for people with diabetes. A Report on studies 2018 found that higher fiber intake was linked to slightly lower fasting blood sugar levels.

Other to research suggests that a high-fiber diet may help control a person’s glycosylated hemoglobin levels. A glycosylated hemoglobin test shows a person’s average blood sugar for a few months before the test. This indicates how well their diabetes is being managed over time.

Fiber can provide a range of other health benefits for everyone. To research indicates that he can:

  • reduce the risk of developing:
    • obesity
    • stroke
    • hypertension
    • heart disease
    • certain gastrointestinal diseases
  • reduce potentially dangerous low-density lipoprotein (LDL) cholesterol levels
  • lower blood pressure
  • improve insulin sensitivity
  • promote weight loss by increasing the feeling of satiety

Fiber comes in two forms: soluble and insoluble. Soluble fiber breaks down to form a gel-like substance in the stomach. Bacteria break it down further as it travels through the digestive tract.

This type absorbs cholesterol and dietary fat. It helps lower LDL cholesterol levels and control blood sugar after a meal.

Insoluble fiber, on the other hand, doesn’t break down and adds bulk to stool, helping it move through the digestive tract efficiently.

High-fiber foods often contain both forms in varying amounts. Some good sources of fiber include:

  • whole grains, such as:
    • oats
    • Brown rice
    • quinoa
    • whole grain breads and cereals
  • fruits
  • seeds
  • nuts
  • vegetables

Understanding fiber values ​​on food labels

According to the Food and Drug Administration (FDA), foods labeled “high” in fiber must contain at least 20% of a person’s recommended daily value of fiber, or at least 5 g in the defined serving.

For a product to advertise a “good” amount of fiber, it must contain at least 10% of the recommended daily fiber intake, or between 2.5g and 5g in the defined serving.

Certain snacks can help a person increase their fiber intake. The following snacks contain good amounts of fiber, along with other nutrients.


Almonds contain unsaturated fats and healthy proteins. Additionally, a 1 ounce (oz) serving provides approximately 4g of fiber.

Opt for raw almonds and avoid toasted ones with added flavors, salt or sugar.

Air-popped popcorn

While some popcorn is loaded with butter, salt, sugar, and other unhealthy toppings, pure air-popped popcorn can be a healthy snack.

It is also a relatively high source of fiber, with 1 cup providing approximately 1.15g.

Chia seeds

Chia seeds are an excellent source of fiber, with about 5g in each tablespoon. These seeds work well in salads, yogurts, cereals or baked goods.


Hummus is made with chickpeas, which provide approximately 13 grams fiber per cup.

A person can make hummus at home quite easily. Or opt for store-bought varieties, which come in several flavors.


A medium banana has approx. 3.3g of fiber. A person can add sliced ​​oats or combine them with peanut butter.

Many people with diabetes need to watch their carbohydrate intake. In the list above, almonds, hummus, and chia seeds are high in fiber and contain low amounts of carbohydrates.

There are many ways to add fiber-rich foods to meals. Find some ideas below:

Oatmeal with berries

To get the most fiber from oatmeal, it’s best to choose rolled oats or minimally processed rolled oats, rather than quick-cooking products. Half a cup of rolled oats contains approximately 5g of fiber.

Topping oatmeal with berries can boost fiber intake and add sweetness. A cup of berries has a little more 3g of fiber.

A salad with dark green vegetables

Dark green vegetables such as spinach and kale are rich in vitamins and can form the basis of salads or side dishes.

Kale contains approximately 4.1g of fiber per 100g serving. Add an olive oil vinaigrette and a pinch of nuts, vegetables or fruit.

Baked sweet potatoes

Sweet potatoes contain approximately 2.7g of fiber per 100g serving.

The toppings make all the difference. Opt for baked potatoes or fries with healthy toppings such as low-fat cheese or spices and herbs.

Cooked lentils

Lentils are a staple in soups and grain dishes. They contain approximately 7g of fiber for each 35g serving.

Brussels sprouts

These contain approximately 3.4g fiber per cup. Brussels sprouts cook well in the fryer or in the oven. Or, a person can sauté them in olive oil with spices, herbs, lemon, Parmesan, or garlic.

Most plant foods contain fiber. Here are the foods high in fiber:

Fiber can play an important role in managing type 2 diabetes by supporting healthy blood sugar levels. Consuming enough fiber may also reduce the risk of other chronic diseases, including heart disease.

Many plant foods contain significant amounts of fiber and are relatively easy to incorporate into snacks and meals.

Whenever possible, opt for fresh, minimally processed foods and prepare snacks and meals at home.