It can improve blood sugar levels by slowing down digestion, blood pressure, and weight gain.
Benefit for those with diabetes
Soluble fibre may be especially helpful for people with diabetes. Soluble fibre can help improve blood sugar management by slowing down digestion, leading to more stable blood sugar levels after eating.
The cholesterol-lowering effect of soluble fibre may also help reduce the risk of heart disease in people with diabetes.
How much fibre do I need?
Diabetes Canada recommends that adults with type 1 or type 2 diabetes may aim to consume 30 to 50 grams of fibre every day.
Children between the ages of three and 18 need a gradual increase of fibre in their diets, usually calculated by using the child’s age and adding five grams.
People of all ages should eat a variety of foods to obtain a mixture of both soluble and insoluble fibre.
How can I get enough?
Good foods with at least two grams of fibre per serving can claim to be a “source” of fibre.
Better foods with at least four grams of fibre per serving can claim to be a “good source” of fibre.
Best foods with at least six grams of fibre per serving can claim to be a “very good” or “excellent” source of fibre.
Here are some tips to increase your fibre intake:
- Eat the skins and seeds of vegetables and fruit
- Choose “whole grain” bread, pasta, cereal, crackers and rice
- Use whole grain flour in your homemade baked goods
- Add barley, beans and lentils to soups and salads
- Use canned beans, chickpeas in salads or in place of meat a few times every week
- Add ground flax seeds to yogurt, cereal or homemade baked goods
- Add a small handful of almonds or other nuts to a salad
thanks to Diabetes Canada
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