Dietary Fiber in the Diabetic Diet
Fiber is a type of carbohydrate found in fruits, vegetables, and grains. Why is fiber such a big deal? Not only do
fibrous foods contain many vitamins and minerals, fiber also packs health benefits including:
How much fiber should I have each day?
The American Dietetic Association recommends 20-35 grams of fiber per
day. The average American only gets 12 grams of fiber each day. Focusing
on vegetables, fruits and whole grains will be a great start to getting your fill of fiber.
A word of caution… start slow when adding fiber to your
diet. Add a few grams of fiber so your body can adjust to additional fibrous foods.
Too much fiber at once can lead to bloating, gas, and diarrhea.
Drink extra water to help soften fiber.
According to the American Diabetes Association, if a food contains 5 or more grams of fiber, you can subtract 1/2 of the grams of fiber from the total carbohydrate amount.
For example, if you were eating 1/2 cup of cooked beans that contains 15 grams of total carbohydrate and 6 grams of fiber, you could subtract 3 grams of fiber (1/2 the grams of fiber)
from 15 grams of total carbohydrate and know that you are digesting only 12 total grams of carbohydrates.
How can I start increasing my fiber?
So, now that you are motivated to increase your fiber
intake, focus on plant foods – fiber is only found in plants. Start slow and strive for at
least 20 grams of fiber a day.
What high fiber foods can I include in my diet?
Try our Food Picker® application. It will help you find high fiber foods that you can choose more often.
Select a food below for a Diabetes friendly analysis:
There are thousands of foods to choose from in Food Picker®
Christine Carlson, MS, RD, BC-ADM, CDE
- Delaying sugar into the blood stream – slows how quickly sugar goes into your
bloodstream and therefore may reduce peaks of blood sugar levels
- Reducing body weight – helps to make you feel full longer and may displace “empty calorie” foods
- Reducing blood cholesterol – if you have heart problems or high cholesterol, eating high fiber foods may help to reduce your blood cholesterol levels
- Alleviating constipation – helps to improve regularity.
GlucoMenu® Nutrition Director
FREE Diabetic Profile