Soluble Fiber and Diabetes

By Donna Moodie, RD CDN CDE

We read messages in the media and hear doctors or other health professionals telling us to eat more whole grains, fruits, vegetables, and fiber rich foods. We know that eating these foods can help us to have healthier hearts and better digestion. Did you know that fiber that is found in fruits, vegetables, and whole grains can also help you to control your blood sugar and even lower your cholesterol?

Insoluble and soluble fibers are the two main types of dietary fiber. Insoluble fiber, such as fiber found in whole wheat, whole grains, and vegetables can help to keep the digestive process going. Many fruits, vegetables, and whole grains contain both soluble and insoluble fiber. Soluble fiber is found in higher amounts in oats, barley, nuts, seeds, beans, pears, apples, and psyllium seeds. Soluble fiber forms a gel-like substance during digestion which acts as a sponge for cholesterol particles. This can reduce your risk for heart disease and may help to control blood sugar because soluble fiber can slow the absorption of sugar into the body. Having a healthy amount of fiber in the diet can also help you to lose weight by promoting a feeling of fullness. Fiber can also help prevent hemorrhoids, constipation, and diverticular disease of the colon.

According to the 2015 dietary guidelines, most healthy adults need to ingest about 25-30 grams of fiber a day, and many Americans do not meet those guidelines. Please find the link listed below to a National Institute of Health article about fiber, and a list of high fiber foods. It is important to check with your doctor first before increasing fiber in your diet, especially if you have any gastrointestinal problems or have been diagnosed with diverticular disease.

https://medlineplus.gov/ency/patientinstructions/000193.htm

Donna Moodie is a Registered Dietician and Certified Diabetes Educator with Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program. She can be reached at dm258@cornell.edu