Fiber is a kind of carbohydrate found mostly in fruits, vegetables, whole grains and legumes. Most U.S. adults get only about half the fiber they need each day. Besides preventing constipation, fiber has many other benefits, particularly for people with diabetes or prediabetes: it can help prevent or manage diabetes, control blood sugar and weight, and lower the risk of heart disease — a common complication of diabetes — and some cancers.
What fiber does
- Steadies blood sugar. The body does not absorb or break down fiber, so it does not cause the blood sugar spikes other carbohydrates can.
- Protects the heart. Fiber keeps the body from absorbing some fat and cholesterol, lowering triglyceride and cholesterol levels and possibly the risk of heart disease.
- Keeps the gut healthy. Fiber sweeps through the digestive tract, clearing unwanted buildup, improving gut health and lowering the risk of colon cancer.
- Keeps you full. Because it is not digested, fiber moves slowly through the stomach, so you feel full longer, which can help with losing weight or keeping it steady.
Two kinds
| Soluble fiber | Insoluble fiber | |
|---|---|---|
| In water | dissolves, forming a gel in the stomach that slows digestion | does not dissolve; usually passes through the stomach whole |
| Main benefits | helps control blood sugar and cholesterol | helps increase insulin sensitivity and keeps bowels regular |
| Found in | apples, bananas, oats, peas, black beans, lima beans, Brussels sprouts, avocados | whole wheat flour, bran, nuts, seeds, the skins of many fruits and vegetables |
How much, and how to get it
The Dietary Guidelines for Americans, 2020–2025 recommend 22 to 34 grams of fiber a day for adults, depending on age and sex. Spreading it across meals helps:
- Breakfast: avocado toast with chickpeas, or oatmeal with nuts and berries.
- Whole grains: brown rice, quinoa or whole wheat pasta, and bread that lists whole grain flour first.
- Non-starchy vegetables: start dinner with a salad, or add spinach, broccoli or frozen vegetables to meals.
- Beans and other legumes: add lentils, peas or pinto, kidney, lima, navy or garbanzo beans to salads, soups, stews or casseroles, or purée them into dips and spreads.
- Fruit, vegetables, nuts and seeds: apples, pears, bananas or baby carrots with meals and snacks; almonds, sunflower seeds or pistachios for a quick snack.
Go slowly
Adding a lot of fiber at once can cause bloating, gas, constipation, diarrhea or cramps. Increase it gradually, and drink plenty of water to help food move through.
Sources
- Centers for Disease Control and Prevention: "Fiber: The Carb That Helps You Manage Diabetes." The page's stock photograph is not reproduced.
Licence: CC0 1.0 (public domain) · Adapted from www.cdc.gov
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