Not all fiber is the same, nor does all fiber have the same health benefits. Fiber in general improves blood glucose control by helping to control blood sugar spikes. Soluble fiber (found in foods like oatmeal, seeds, nuts, oat bran, dried peas, lentils, beans, apples, pears, strawberries, blueberries) dissolves easily in water, and can lower cholesterol by carrying out excess cholesterol when the fiber is excreted from the body.
Insoluble fiber does not dissolve easily in water, and includes whole-wheat breads, barley, couscous, bulgur, brown rice, whole-grain cereals, and some vegetables including carrots, cucumbers, and zucchini. Insoluble fiber helps keep your digestive tract working well.
Which is the good one? Both. Fiber also makes you feel full faster—and for longer, which may keep you from overeating.
Here, Berry recommends fiber-friendly choices.
- If you want a third cup of spaghetti, try a whole-wheat version instead.
- If you like eating muffins for breakfast, choose a small, two-ounce bran muffin—if there’s only a big one, have half, and save the rest for the next day.
- If you’re having a salad, add 1/2 cup of beans.
- If you want a late night snack, choose an apple or pear the size of a tennis ball, and leave the skin on. Or have three cups of plain popcorn.
Are fiber supplements OK?
Fiber supplements may be appropriate for some people, but taking them will mean that you won't get other nutrients from fiber-filled foods. For example, apples have fiber and antioxidants. Berry says people with diabetes should speak with their doctor before trying a fiber supplement—some conditions such as irritable bowel syndrome or Crohn's disease can be exacerbated by the supplements.
If you take in too much fiber, you risk gas, bloating, and constipation, but Berry says "few patients get in too much fiber."
To avoid problems, add fiber to your diet gradually, and drink several glasses of water each day to help push fiber through the digestive system.
