Learn how to cure diabets naturally: 10 Best Fiber Foods for Diabetes

When you have diabetes, increasing your daily fiber intake has many benefits, including improving your heart health and helping to maintain blood sugar control.

According to a research review published in the Journal of the American Board of Family Medicine, a diet that’s high in fiber may even help lower your A1C test results, which measures your average blood sugar control over two to three months. “The average amount of fiber consumed in the United States is only 10 to 20 grams per day,” says Meredith Nguyen, RD, a registered dietitian with the diabetes self-management program at Methodist Charlton Medical Center in Dallas.

The Institute of Medicine recommends daily fiber totals based on your age and gender: Men under 50 years old should get 38 grams per day Men over 50 should get 30 grams per day Women under 50 years old should get 25 grams per day Women over 50 should get 21 grams per day The American Diabetes Association recommends a goal of 25 to 30 grams of fiber per day. Dietitians recommend eating more foods with fiber to achieve these daily goals, but fiber supplements could also be an option.

Why Do I Need Fiber?

There are many reasons for including fiber in your daily diet. For starters, fiber helps slow the rise in blood sugar that can occur after a meal. “Fiber also works to decrease cholesterol and provides bulk in the diet that helps to naturally decrease hunger,” explains Ann Walker, RD, LD, a registered dietitian at the Cray Diabetes Self-Management Center at the University of Kansas Medical Center in Kansas City. That also makes it a good addition for people on a heart-healthy diet geared toward maintaining a healthy weight.

Nguyen, who points out that you can experience greater advantages with even more daily fiber, says you might aim for 44 to 50 grams a day for the best blood-sugar control benefits. This might seem like an impossibly high goal if your fiber consumption is like that of the average American, but with baby steps and good planning, you can get there.