Type 2 Diabetes Nutrition & Weight Loss Soluble and Insoluble Fiber in Managing Diabetes How Both Can Help Control Blood Sugar, Aid Weight Loss, and More By Elizabeth Woolley Elizabeth Woolley is a patient advocate and writer who was diagnosed with type 2 diabetes. Learn about our editorial process Elizabeth Woolley Medically reviewed by Medically reviewed by Ana Maria Kausel, MD on September 18, 2020 facebook twitter Ana Maria Kausel, MD, is a double board-certified endocrinologist affiliated with Mount Sinai St. Luke's/Mount Sinai West in New York City. Learn about our Medical Review Board Ana Maria Kausel, MD Updated on September 27, 2020 Print Vadim Karpus/EyeEm/Getty Images If you have diabetes, including plenty of fiber in your diet is a smart move. This important nutrient can help you lose weight (if you need to), play a role in controlling your blood sugar levels, and more. Not all dietary fiber is the same, though: There are two types—soluble fiber and insoluble fiber—and each functions differently in the body. To make the most of a higher-fiber diet, then, it can help to understand the differences between them in terms of how they can be most beneficial in helping you manage your diabetes, what the best sources of each are, how much daily fiber is ideal, and the smartest ways to meet that goal. Brianna Gilmartin / Verywell Benefits of Fiber for Managing Diabetes Dietary fiber is the part of whole plant foods the body can't break down and digest. This factor separates fiber from other forms of carbohydrates (starches and sugars) —fiber is not absorbed by the body so it does cause a spike in blood glucose the way other carbs can. Research has consistently shown that, for people with type 2 diabetes, eating more fiber can help improve blood glucose control. The amount of daily dietary fiber intake considered to be helpful in managing blood sugar levels is at least 25 and 38 grams per day in women and men, respectively. Eating more fiber can also help control weight and improve cardiovascular health - both of which can help with managing type 2 diabetes overall. Both soluble and insoluble fiber contributes to these benefits, but they work differently in the body. Soluble Fiber This type of fiber attracts water: It turns to a gel when eaten and slows the rate of digestion. Soluble fiber makes it harder for the body to convert carbohydrates into glucose that can be absorbed into the bloodstream. This can help prevent dramatic increases in blood sugar levels, which in turn helps insulin work better. Soluble fiber also allows the body to more easily take in and use nutrients, and has been shown to lower blood cholesterol and block the absorption of fat—benefits known to reduce the risk of stroke, diabetes, gastrointestinal disorders, heart disease, and some cancers. And because soluble fiber is fermentable, it contributes to colon health. Insoluble Fiber Often referred to as "roughage," insoluble fiber comprises the cell walls of plants and is made of cellulose. As such, it's bulky and doesn't dissolve in water. It speeds the movement of food through the digestive system, functioning much like a scouring pad by "polishing" the intestines along the way. Insoluble fiber also adds bulk to stools and increases the regularity of bowel movements, helping to prevent constipation. Adding Fiber to Your Diet Just 5% of all people in the United States get adequate fiber in their diets. The U.S. Department of Agriculture reports that the mean dietary fiber intake of all people 2 older is 16 grams per day—far lower than current recommendations. Although the 2015-2020 Dietary Guidelines from the U.S. Department of Health recommend between 19 grams to 38 grams per day, depending on gender and age, men and women looking to get the full benefits of dietary fiber should aim for 25 and 35 grams, respectively. Tips Increasing the amount of fiber in your diet can lead to uncomfortable digestive symptoms such as bloating, gas, constipation, diarrhea, or cramps . Take it slow: Increase the fiber in your diet gradually, adding a bit more every few days. Spread your fiber intake throughout the day rather than cramming a lot of fiber into single meals or snacks, and drink plenty of water. Some simple ways to start: Aim to eat 3 to 5 servings of non-starchy vegetables each day (a serving is 1/2 cup cooked or 1 cup raw)Consume two servings of high-fiber fruits such as berries, apples, or pears dailyInclude plenty of whole grains, such as whole-grain bread, oatmeal, and ancient (quinoa, bulgar, barley, farro, millet, freekeh)Snack on unsalted nuts—one serving is 1/4 cup or one handfulSprinkle ground flax, hemp, or chia seeds into your yogurt Toss legumes, such as chickpeas, into your salad for a protein and fiber boost When reading labels, note that any food containing 5 grams of fiber is considered an "excellent" source, according to the American Diabetes Association, and foods with 2.5 grams to 4.9 grams are "good" sources. In time, you'll become familiar with the amount of fiber in your favorite foods and getting more of these will become second nature. Was this page helpful? Thanks for your feedback! We know healthy eating is key to help manage diabetes, but that doesn't make it easy. Our free nutrition guide is here to help. Sign up and receive your free copy! Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Mcrae MP. Dietary Fiber Intake and Type 2 Diabetes Mellitus: An Umbrella Review of Meta-analyses. J Chiropr Med. 2018;17(1):44-53. doi:10.1016/j.jcm.2017.11.002 Weickert MO, Pfeiffer AFH. Impact of dietary fiber consumption on insulin resistance and the prevention of type 2 diabetes. J Nutr. 2018;148(1):7-12. doi:10.1093/jn/nxx008 Mayo Clinic. Dietary fiber: Essential for a healthy diet. November 16, 2018. Evans CEL. Dietary fibre and cardiovascular health: a review of current evidence and policy. Proc Nutr Soc. 2020;79(1):61-67. doi:10.1017/S0029665119000673 Dahl WJ, Stewart ML. Position of the academy of nutrition and dietetics: Health implications of dietary fiber. J Acad Nutr Diet. 2015;115(11):1861-70. doi:10.1016/j.jand.2015.09.003 Quagliani D, Felt-Gunderson P. Closing america's fiber intake gap. Am J Lifestyle Med. 2017 Jan-Feb; 11(1): 80–85. doi:10.1177/1559827615588079 El-salhy M, Ystad SO, Mazzawi T, Gundersen D. Dietary fiber in irritable bowel syndrome (Review). Int J Mol Med. 2017;40(3):607-613. doi:10.3892/ijmm.2017.3072 Additional Reading Mayo Clinic. Dietary fiber: Essential for a healthy diet. Nov 16, 2018