Fiber—A Forgotten Friend for Blood Sugar Management

The topic I want to dive into today is fiber. That’s right, the friend of blood sugar management. Fiber can help stabilize blood glucose levels, support gut health, and leave you feeling satisfied after meals. The catch? Most Americans aren’t 25-30 grams of fiber.

But don’t worry—you’re in the right place to change that! So, whether you're sipping on coffee, tea, or even sparkling water, let this moment be an opportunity to reconnect with self-care without diet culture. Take a deep breath, relax, and let’s talk about fiber.

• Soluble fiber dissolves in water, forming a gel-like substance in your gut. It’s amazing for slowing digestion, which helps keep blood sugar steady and lowers cholesterol. You’ll find it in oats, beans, apples, and citrus fruits.

• Insoluble fiber, on the other hand, doesn’t dissolve. It’s like the broom that sweeps everything through your digestive system, keeping you regular. Foods like whole wheat bread, brown rice, and veggies with peels are rich in this type.

Here’s a list of high-fiber foods that deliver three or more grams per serving:

Breakfast:

1. Oatmeal (1 cup cooked) — 4 grams

2. Whole grain toast (1 slice) — 3 grams

3. Raspberries (1 cup) — 8 grams

4. Ground flaxseed (2 tablespoon) — 4.4 grams

5. Chia seeds (1 tablespoon) — 5 grams

6. Pear (1 medium with skin) — 5.5 grams

7. Almond butter (2 tablespoons) — 3.5 grams

8. Avocado (1/4 medium) — 3 grams

9. Bananas (1 medium) — 3.1 grams

10. Blueberries (1 cup) — 3.6 grams

Lunch:

1. Black beans (1/2 cup cooked) — 7.5 grams

2. Quinoa (1 cup cooked) — 5 grams

3. Green peas (1/2 cup cooked) — 4 grams

4. Spinach (1 cup cooked) — 4 grams

5. Whole wheat pita bread (1 medium) — 4 grams

6. Lentil soup (1 cup) — 7.8 grams

7. Sweet potato (1 medium, baked with skin) — 4 grams

8. Hummus (1/4 cup) — 3.6 grams

9. Cucumber slices with skin (1 cup) — 3 grams

10. Brown rice (1 cup cooked) — 3.5 grams

Dinner:

1. Broccoli (1 cup cooked) — 5 grams

2. Lentils (1/2 cup cooked) — 7.8 grams

3. Barley (1 cup cooked) — 6 grams

4. Brussels sprouts (1 cup cooked) — 4 grams

5. Whole wheat pasta (1 cup cooked) — 6 grams

6. Okra (1 cup cooked) — 4 grams

7. Artichoke hearts (1 medium, cooked) — 10 grams

8. Edamame (1/2 cup cooked) — 4 grams

9. Corn on the cob (1 medium ear) — 3 grams

10. Chickpeas (1/2 cup cooked) — 6 grams