How Fibre Improves Blood Sugar Control in Diabetes

Understanding Fibre Types

Fibre comes in two main forms: soluble and insoluble. Both help your body in different ways, and knowing the difference makes it easier to choose foods that support steady blood sugar.

 

1. Soluble Fibre

Soluble fibre mixes with water and turns into a gel-like texture in your stomach. This slows digestion, which helps lowers blood cholesterol . It also supports heart health, nourishes good gut bacteria, and keeps your bowel movements smooth. Some examples of food rich in soluble fibre are¹:

1. Black beans (cooked) and lima beans
2. Apples with skin
3. Oatmeal (cooked)
4. Sunflower seeds and walnuts
5. Bananas
6. Cooked green peas
7. Potatoes with skin
8. Purple passion fruit
9. Broccoli

 

2. Insoluble Fibre

As the name suggest, insoluble fibre doesn’t dissolve in water. Instead, it moves through your digestive system largely intact, adding bulk and supporting regular, healthy digestion. Think of it as a gentle “cleaning brush” that keeps your digestive tract moving smoothly. Some examples of foods rich in insoluble fibre¹:

1. Kale (cooked)
2. Strawberries and raspberries
3. Oatmeal (cooked)
4. Lentils
5. Pears
6. Quinoa (cooked)
7. Walnuts and almonds
8. Potatoes with skin
9. Oranges

 

Daily Fibre Targets You Should Aim For

Your body needs a steady dose of fibre every day, and the ideal amount depends on your age and gender. The latest RDA 2020 guidelines suggest aiming for about 40 grams of dietary fibre for every 2,000 calories you eat each day.²

1. Men below 50: around 38 g/day
2. Women below 50: about 25 g/day
3. Men above 50: roughly 30 g/day
4. Women above 50:  21 g/day³

It’s best to increase fibre slowly and drink enough water, so that heaviness, or bloating is prevented.

 

Advantages of Including Fibre in Your Diet

As a diabetic, some major perks of adding fibres to your diet are⁴:

 

1. Slows the release of sugar into the bloodstream:

Soluble fibre forms a soft gel in your gut, which slows the breakdown of carbs. This gentle pace helps your blood sugar rise steadily instead of shooting up after meals, something every diabetic benefits from.

 

2. Supports better insulin response:

Eating enough fibre can make your cells more responsive to insulin. When your body uses insulin effectively, blood sugar stays in a healthier range, and the chances of developing insulin resistance go down.

 

3. Keeps your digestion on track:

Insoluble fibre, often called roughage, adds bulk to your digestive contents and helps maintain smooth, regular bowel movements. Regular bowel habits and a healthy gut help your body absorb nutrients better, important for anyone managing diabetes.

 

4. Helps with weight control:

High-fibre foods keep you full for longer because they digest slowly. This naturally cuts down on snacking and overeating, helping you manage weight.

 

5. Protects your heart:

Since diabetes raises the risk of heart problems, fibre plays a key protective role. Soluble fibre can help bring down LDL (bad) cholesterol, which supports long-term heart health.

 

Ways to Increase Fibre Naturally in Your Diet

Now that you know the various health benefits of fibre, let us also discuss some practical ways to include them in your daily meal plan:

1. Add more beans and lentils to everyday meals: go for chickpea salads, lentil soups, or kidney beans in your curries. They’re rich in fibre and keep you full for long ⁴.
2. Pick whole fruits instead of juices. An apple, a pear, or a handful of berries will give you fibre plus antioxidants without the sugar rush 4.
3. Bring in a mix of whole grains like oats, quinoa, barley, or whole-grain breads. Even a small switch at breakfast can boost your total fibre intake ⁴.
4. Keep nuts and seeds handy for quick snacks. A small handful of almonds or a spoon of chia, flax, or hemp seeds added to yoghurt or smoothies can make a big difference ⁴.
5. Load up on non-starchy veggies: aim for a few servings daily. Add spinach to smoothies, roast veggies for dinner, or toss some leafy greens into lunch bowls ⁴.
6. Check labels when buying packaged foods like pasta, cereals and choose options with at least 3–5 grams of fibre per serving.⁴
7. Try popcorn (plain and unbuttered) when you want something crunchy without overdoing calories or sugar.¹
8. If you’re increasing fibre for the first time, do it slowly and drink plenty of water to avoid discomfort and help your digestion adjust smoothly.⁴

 

Let Fibre Guide Your Daily Plate

A fibre-rich diet isn’t complicated or restrictive. You just need to make a few smarter swaps each day. When you fill your plate with whole grains, fruits, veggies, nuts, and legumes, your blood sugar stays steadier, your digestion improves, and you feel fuller for longer. Start small, stay consistent, and let fibre quietly do the heavy lifting for your diabetes management.

 

Key Takeaways

1. Fibre, whether soluble or insoluble, supports blood sugar control in different ways.
2. Soluble fibre, like beans, apples, and oatmeal slow sugar absorption and improves gut functionality.
3. High-fibre diets of whole grains, berries, nuts, etc. can improve insulin sensitivity and support healthy weight management.
4. Fibre-rich foods also protect heart health by helping lower LDL (bad) cholesterol.
5. Adding more fruits, vegetables, legumes, nuts, seeds, and whole grains makes it easy to increase daily fibre.
6. Gradually raising fibre intake and drinking enough water keep digestion smooth and comfortable.

 

Frequently Asked Questions (FAQs)

 

1. Can fibre really help manage blood sugar in diabetes?

Yes, fibre slows down how quickly sugar enters your bloodstream, which helps prevent sudden spikes and keeps your glucose levels steadier through the day.

 

2. How does fibre lower the risk of heart disease for diabetics?

Soluble fibre can latch onto LDL (bad) cholesterol in the gut and stop it from entering the bloodstream. This helps protect blood vessels, something crucial for people with diabetes who already face a higher heart-disease risk.¹

 

3. Does eating more fibre help with weight control?

Absolutely. High-fibre foods keep you full for longer and are usually lower in calories. That makes it easier to avoid overeating and maintain a calorie deficit, which supports healthy weight management.

 

4. How can I add more fibre to my daily meals?

You can add fibre by making simple choices: choose whole grains, add beans or lentils to meals, snack on nuts and seeds, and include more fruits and veggies. Even sprinkling chia or flax over yoghurt or oats boosts fibre.

 

5. How much fibre should an average adult consume?

As per ICM. Ohans. Guidelines, an average adult should consume about 25-40 gm of fibre each day. The amount varies based on a person’s age and gender.²

Sources

1. https://www.verywellhealth.com/soluble-and-insoluble-fiber-1087462
2. https://www.sciencedirect.com/science/article/pii/S1871402122000947#sec7
3. https://drmohans.com/the-role-of-fibre-in-diabetes-management-why-it-matters/
4. https://www.news18.com/lifestyle/how-high-fiber-foods-support-diabetes-control-9117177.html