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Diabetes Natural Fiber Diet

by Liana Christianson
  • Overview

    According to the American Diabetes Association, people should eat 25 to 50 grams of fiber every day. To avoid bloating, fiber should be increased slowly, by adding 3g to 5g per day. There are two types of fiber, soluble and insoluble. Soluble fiber helps keep blood sugar stabilized. Foods that contain soluble fiber include oats, nuts, apples and oranges. Insoluble fiber, such as whole wheat, green beans and dark leafy vegetables, prevents constipation and promotes regularity. Start enjoying the health benefits of a high-fiber diet.
  • Soluble Fiber

    Soluble means capable of being dissolved in water. When combined with water, soluble fiber forms a gel-like substance. It not only stabilizes blood glucose levels but also lowers cholesterol. Soluble fiber foods include beans, dried peas, nuts, seeds, legumes, oats, blueberries, strawberries, apples, pears and lentils.
  • Insoluble Fiber

    Insoluble fiber does not absorb water and increases stool bulk. This is beneficial for those who have irregular stools and constipation. Insoluble fiber foods include brown rice, whole wheat bread, whole grain cereals, barley, carrots, celery, cucumbers, tomatoes and zucchini.
  • Fluids

    Drink at least 8 cups of water per day. A high-fiber diet can cause constipation without sufficient fluids. Drink a minimum of 2 cups of water between each meal. Replace fruit juices with whole fruits.
  • Snacks

    Snack on high-fiber foods such as popcorn, raw vegetables, whole wheat crackers and fruit or yogurt topped with low-fat granola. Whole wheat peanut butter sandwiches or whole wheat tortillas with peanut butter provide fiber and protein. Oats combined with raisins can be eaten as a snack. A good source of fiber is a bowl of almonds, mixed nuts, walnuts and raisins.
  • Tips

    Eat vegetables without peeling them such as baked potatoes. Eat whole grain bread, brown rice and wheat pastas. Choose whole grain cereals that list whole grain flour as their first ingredient. Add fiber-rich foods to your meals, throughout the day. You do not have to intake all your fiber in one meal. Contact your physician before starting a new diet.
  • Benefits

    High fiber meals satisfy hunger and give you a feeling of a full stomach for a long period, which can lead to weight loss. Fiber prevents constipation by softening stool and promotes regular bowel movements which aids in preventing hemorrhoids. Fiber slows the absorption of sugar which helps stabilize blood glucose levels. Fiber also helps to lower blood pressure and reduce cholesterol levels to keep your heart healthy.
  • Shopping

    When shopping for high-fiber bread, look for whole grain instead of enriched. Vegetables can lose nutrients when they are refrigerated for an extended period, so shop twice a week for fresh vegetables. Select vegetables that are bright and crisp. Do not purchase bruised fruit or wilted vegetables. Look for whole grain pastas and purchase whole grain flour for cooking.

    References & Resources