Foods containing fiber can provide a range of health benefits that can help manage type 2diabetes. This important nutrient, found mainly in fruits, vegetables, whole grains, and legumes, plays a role in regulatingblood sugar levelsand can help prevent possible complications from diabetes, such as heart disease.
Benefits of Fiber for Managing Diabetes
Incorporating fiber-rich foods into a diet can help manage diabetes and decrease symptoms. For those with diabetes, an adequate amount of fiber may:
Steady Blood Sugar
Research has consistently shown that, for people with type 2 diabetes, eating more fiber can help improve blood glucose control.The human body is unable to absorb and break down fiber. Because of this, fiber does not cause a spike in blood glucose the way other carbohydrates can.
Boost Weight Loss
Since fiber cannot be digested and moves slowly through the stomach, fiber-rich foods stay in the stomach longer and cause longer periods of fullness. Many foods high in fiber tend to also be low in calories.
Since eating low-calorie fiber sources may cause you to eat less, it can help create a caloric deficit that leads to weight loss.
While weight gain is a known risk factor for developing type 2 diabetes, research shows that weight loss in those with type 2 diabetes can help control their blood sugar levelsand, in some cases, can actually reverse their diabetes.
Prevent Heart Disease
People with diabetes have a high risk of developing heart disease. The increased blood glucose levels that occur from diabetes can damage the blood vessels and the nerves that control the heart and blood vessels.This damage can narrow blood vessels feeding the heart over time, leading to heart disease.
Types of Fiber
There are two types of fiber—soluble and insoluble. Each support different functions in the body. Understanding the differences between these two types can help maximize the benefits of fiber.
Verywell / Brianna Gilmartin
Soluble Fiber
Soluble fiber dissolves in water and forms a gel-like substance in the stomach, which slows down digestion. It has been shown to not only lower blood cholesterol but also reduce the risk of stroke, diabetes, gastrointestinal disorders, and some cancers.
Insoluble Fiber
Insoluble fiber also adds bulk to stools and increases the regularity of bowel movements, helping to prevent constipation.
How Much Fiber Do You Need?
The American Diabetes Association (ADA) recommends that people with diabetes eat at least 14 grams of fiber daily per 1,000 calories.This is the same amount suggested in the Dietary Guidelines for Americans.
Ways to Get More Fiber
Increasing the amount of fiber in your diet can allow you to reap great benefits, but know that a sudden increase in fiber consumption can lead to uncomfortabledigestive symptomssuch as bloating, gas, constipation, diarrhea, or cramps.
Take it slow—increase the fiber in your diet gradually, adding a bit more every few days. Spread your fiber intake throughout the day rather than cramming a lot of fiber into single meals or snacks, and drink plenty of water.
Some simple ways to start:
Food Label Know-HowWhen reading labels, note that any food containing 5 grams of fiber is considered an “excellent” source, according to the American Diabetes Association. Foods with 2.5 grams to 4.9 grams are “good” sources.
Food Label Know-How
When reading labels, note that any food containing 5 grams of fiber is considered an “excellent” source, according to the American Diabetes Association. Foods with 2.5 grams to 4.9 grams are “good” sources.
In time, you’ll become familiar with the amount of fiber in your favorite foods. Getting more of these will become second nature.
Summary
If you have diabetes, a diet that includes an adequate amount of fiber can help you manage your symptoms and reduce your risk of complications. It may be difficult at first to incorporate more fiber into your diet, but with the right recipes and knowledge of fiber-rich foods, you can be sure to get enough of this important nutrient.
10 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Weickert MO, Pfeiffer AFH.Impact of dietary fiber consumption on insulin resistance and the prevention of type 2 diabetes.J Nutr. 2018;148(1):7-12. doi:10.1093/jn/nxx008Wilding JP.The importance of weight management in type 2 diabetes mellitus.Int J Clin Pract. 2014;68(6):682-691. doi:10.1111/ijcp.12384Taylor R, Al-Mrabeh A, Zhyzhneuskaya S, et al.Remission of human type 2 diabetes requires decrease in liver and pancreas fat content but Is dependent upon capacity for β cell recovery.Cell Metab. 2018;28(4):667. doi: 10.1016/j.cmet.2018.08.010National Institute of Diabetes and Digestive and Kidney Diseases.Diabetes, heart disease, & stroke. Reviewed April 2021.Soliman GA.Dietary fiber, atherosclerosis, and cardiovascular disease.Nutrients. 2019;11(5). doi:10.3390/nu11051155Evans CEL.Dietary fibre and cardiovascular health: a review of current evidence and policy.Proc Nutr Soc. 2020;79(1):61-67. doi:10.1017/S0029665119000673American Diabetes Association Professional Practice Committee.5. Facilitating Positive Health Behaviors and Well-being to Improve Health Outcomes: Standards of Care in Diabetes-2024. Diabetes Care. 2024 Jan 1;47(Suppl 1):S77-S110. doi: 10.2337/dc24-S005U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary guidelines for Americans, 2020-2025, 9th edition.El-Salhy M, Ystad SO, Mazzawi T, Gundersen D.Dietary fiber in irritable bowel syndrome (review).Int J Mol Med. 2017;40(3):607-613. doi:10.3892/ijmm.2017.3072American Diabetes Association.Get to Know Carbs.
10 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Weickert MO, Pfeiffer AFH.Impact of dietary fiber consumption on insulin resistance and the prevention of type 2 diabetes.J Nutr. 2018;148(1):7-12. doi:10.1093/jn/nxx008Wilding JP.The importance of weight management in type 2 diabetes mellitus.Int J Clin Pract. 2014;68(6):682-691. doi:10.1111/ijcp.12384Taylor R, Al-Mrabeh A, Zhyzhneuskaya S, et al.Remission of human type 2 diabetes requires decrease in liver and pancreas fat content but Is dependent upon capacity for β cell recovery.Cell Metab. 2018;28(4):667. doi: 10.1016/j.cmet.2018.08.010National Institute of Diabetes and Digestive and Kidney Diseases.Diabetes, heart disease, & stroke. Reviewed April 2021.Soliman GA.Dietary fiber, atherosclerosis, and cardiovascular disease.Nutrients. 2019;11(5). doi:10.3390/nu11051155Evans CEL.Dietary fibre and cardiovascular health: a review of current evidence and policy.Proc Nutr Soc. 2020;79(1):61-67. doi:10.1017/S0029665119000673American Diabetes Association Professional Practice Committee.5. Facilitating Positive Health Behaviors and Well-being to Improve Health Outcomes: Standards of Care in Diabetes-2024. Diabetes Care. 2024 Jan 1;47(Suppl 1):S77-S110. doi: 10.2337/dc24-S005U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary guidelines for Americans, 2020-2025, 9th edition.El-Salhy M, Ystad SO, Mazzawi T, Gundersen D.Dietary fiber in irritable bowel syndrome (review).Int J Mol Med. 2017;40(3):607-613. doi:10.3892/ijmm.2017.3072American Diabetes Association.Get to Know Carbs.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Weickert MO, Pfeiffer AFH.Impact of dietary fiber consumption on insulin resistance and the prevention of type 2 diabetes.J Nutr. 2018;148(1):7-12. doi:10.1093/jn/nxx008Wilding JP.The importance of weight management in type 2 diabetes mellitus.Int J Clin Pract. 2014;68(6):682-691. doi:10.1111/ijcp.12384Taylor R, Al-Mrabeh A, Zhyzhneuskaya S, et al.Remission of human type 2 diabetes requires decrease in liver and pancreas fat content but Is dependent upon capacity for β cell recovery.Cell Metab. 2018;28(4):667. doi: 10.1016/j.cmet.2018.08.010National Institute of Diabetes and Digestive and Kidney Diseases.Diabetes, heart disease, & stroke. Reviewed April 2021.Soliman GA.Dietary fiber, atherosclerosis, and cardiovascular disease.Nutrients. 2019;11(5). doi:10.3390/nu11051155Evans CEL.Dietary fibre and cardiovascular health: a review of current evidence and policy.Proc Nutr Soc. 2020;79(1):61-67. doi:10.1017/S0029665119000673American Diabetes Association Professional Practice Committee.5. Facilitating Positive Health Behaviors and Well-being to Improve Health Outcomes: Standards of Care in Diabetes-2024. Diabetes Care. 2024 Jan 1;47(Suppl 1):S77-S110. doi: 10.2337/dc24-S005U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary guidelines for Americans, 2020-2025, 9th edition.El-Salhy M, Ystad SO, Mazzawi T, Gundersen D.Dietary fiber in irritable bowel syndrome (review).Int J Mol Med. 2017;40(3):607-613. doi:10.3892/ijmm.2017.3072American Diabetes Association.Get to Know Carbs.
Weickert MO, Pfeiffer AFH.Impact of dietary fiber consumption on insulin resistance and the prevention of type 2 diabetes.J Nutr. 2018;148(1):7-12. doi:10.1093/jn/nxx008
Wilding JP.The importance of weight management in type 2 diabetes mellitus.Int J Clin Pract. 2014;68(6):682-691. doi:10.1111/ijcp.12384
Taylor R, Al-Mrabeh A, Zhyzhneuskaya S, et al.Remission of human type 2 diabetes requires decrease in liver and pancreas fat content but Is dependent upon capacity for β cell recovery.Cell Metab. 2018;28(4):667. doi: 10.1016/j.cmet.2018.08.010
National Institute of Diabetes and Digestive and Kidney Diseases.Diabetes, heart disease, & stroke. Reviewed April 2021.
Soliman GA.Dietary fiber, atherosclerosis, and cardiovascular disease.Nutrients. 2019;11(5). doi:10.3390/nu11051155
Evans CEL.Dietary fibre and cardiovascular health: a review of current evidence and policy.Proc Nutr Soc. 2020;79(1):61-67. doi:10.1017/S0029665119000673
American Diabetes Association Professional Practice Committee.5. Facilitating Positive Health Behaviors and Well-being to Improve Health Outcomes: Standards of Care in Diabetes-2024. Diabetes Care. 2024 Jan 1;47(Suppl 1):S77-S110. doi: 10.2337/dc24-S005
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary guidelines for Americans, 2020-2025, 9th edition.
El-Salhy M, Ystad SO, Mazzawi T, Gundersen D.Dietary fiber in irritable bowel syndrome (review).Int J Mol Med. 2017;40(3):607-613. doi:10.3892/ijmm.2017.3072
American Diabetes Association.Get to Know Carbs.
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
By clicking “Accept All Cookies”, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts.Cookies SettingsAccept All Cookies
By clicking “Accept All Cookies”, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts.
Cookies SettingsAccept All Cookies
