Why Is Fiber Good For Us?

According to the American Diabetes Association, it’s recommended women eat about 25 grams and men eat about 38 grams of fiber per day.Fiber has many health benefits which could help people with diabetes. So let’s break it down.

Types of Fiber: Soluble and Insoluble

There are 2 kinds of fiber: soluble and insoluble. Soluble fiber dissolves in the water from your food, making a sticky liquid or gel This gel helps trap certain food elements, slowing down digestion. . Insoluble fiber adds bulk to the stool and can help food pass more quickly through the stomach and intestines.

Foods containing high levels of soluble fiber include dried beans, oats, oat bran, rice bran, barley, citrus fruits, apples, strawberries, peas, and potatoes. Foods high in insoluble fiber include wheat bran, whole grains, cereals, seeds, and the skins of many fruits and vegetables.

• Blood glucose (BG) control: Since soluble fiber isn’t digested in the blood stream, it’s less likely to cause BG spikes and can help slow down the absorption of sugar

• Heart protection: Inside your digestive system, soluble fiber attaches to cholesterol particles and takes them out of the body, helping to reduce overall cholesterol levels and the risk for heart disease.

• Weight loss: Fiber helps to keep you full! Fiber adds bulk to your diet, so this is great for people with or without diabetes, as it can help you to stay full so you may end up eating less.

How can I get more fiber into my diet?

• Incorporate a wide variety of foods: Most high-fiber foods have a combination of both soluble and insoluble fiber, so variety is key!

• Avoid processed and refined foods: Grabbing food that’s quick, cheap, and easy may not provide you the fiber you need. Add time to your food preparation habits, and look for higher fiber options such as salads, or keep healthful snacks on hand, such as nuts, fruits, or veggie slices to tide you over between meals.

• Start slowly: Switching abruptly to a high fiber diet can cause gas and bloating, so if you’re not a huge fiber eater, slowly incorporate fiber into your diet so your body has time to adjust.

• Add fibre rich seeds : Sprinkle seeds like flax ,chia, sunflower seeds to your oats meal or breakfast cereal

When increasing fiber in your diet, be sure to drink 6-8 glasses of water per day to help avoid constipation and consult with your healthcare team about your individual dietary needs With a little bit of effort, you can add fiber to your diet and help improve your overall health.