8 Tips for Getting More Fiber

Fiber can help people with diabetes keep their post-meal blood sugar spikes manageable, but many don’t get enough of it. Particularly in places like the U.S., processed foods are plentiful (and may be more accessible or affordable than whole foods), but fiber and other important nutrients are often stripped away during the production process.

“In order to get a high-fiber diet, you really want to aim for a plant-centered diet because fiber comes from plant-based foods,” said Talya Kurzion, a registered dietitian at the University of California, San Francisco.

While there are multiple diets that can help you center plants, changing eating habits can be challenging. Rather than completely overhaul your weekly grocery list, introduce small changes one at a time to help gradually increase your fiber intake in a sustainable way.

Why is fiber important for diabetes management?

Fiber offers multiple benefits during digestion. Right after you’ve eaten, it slows everything down. Some fiber absorbs water in the stomach, coating the food you just ate in a thick gel that takes its time moving into the small intestine, where nutrients are absorbed. 

Consequently, fiber-rich meals create shorter, more gradual blood sugar spikes that are easier to deal with. They also keep you feeling full longer, which can limit your hunger and help you manage body weight.

Once it’s in the small intestine, fiber alters how your body processes fat. In particular, it causes changes that lower the amount of cholesterol in your bloodstream and reduce your risk for heart disease.

Finally, undigested fiber passes into the large intestine. There, some of it acts as fuel for bacteria in your gut microbiome. These bacteria break down certain fiber molecules, setting off a chain reaction that ultimately boosts the production of beneficial hormones like GLP-1 and reduces inflammation throughout the body.

Fiber also keeps bowel movements regular and lowers your risk for constipation and associated health problems.

Tips for switching to a high-fiber diet

To ensure adequate intake, you need to prioritize plants. Whole grains, nuts, seeds, legumes, fruits, and vegetables are all excellent sources of fiber.

Nutritionists recommend that adults eat at least 25-38 grams of fiber every day, and Kurzion said that people can eat even more than that. While those numbers are considerably more than the average American currently eats, it’s not too difficult to reach them if you prioritize plant products at each meal.

For instance, if you start your day with a half cup of rolled oats (4 g) topped with two tablespoons of chia seeds (10 g) and a cup of raspberries (8 g), you’ve already hit 22 grams of fiber before you’ve even started the workday.

However, that’s just one example of a high-fiber breakfast. If you don’t like some or all of those ingredients, there are lots of other options. Fiber is most beneficial when eaten consistently over a long period of time. Ultimately, you have to figure out how to incorporate it into your diet in a way that makes sense in your life and is enjoyable for you.

“Add little things and build on it, otherwise, it’s overwhelming,” Kurzion added.

Here are some quick tips to help you increase your fiber intake.

1. Keep skin on fruits and vegetables

Sweet potatoes, carrots, apples, pears, and cucumbers all add to your daily fiber total, but to really get the most out of them, you should avoid peeling them. Wash them with soap and water to remove any potential contaminants and then eat them as they are.

2. Switch to whole grains

Fiber is often stripped away from grains to make processed foods. If you normally eat white bread, regular pasta, and white rice, switching to whole wheat products and brown rice is a great way to raise your fiber intake without drastically changing what you’re eating.

3. Add legumes to more dishes

Beans and peas are often side dishes for lunch and dinner, but you can also find ways to incorporate them in main dishes and even desserts. 

Many beans contain a relatively high quantity of protein, so they can work as fiber-rich meat substitutes. If you’re making chili or tacos, try replacing half the meat in the recipe with kidney beans or black beans.

Meanwhile, lentils, which don’t taste like much at all, can be pureed and used to make high-protein, high-fiber brownies. They are often used in vegan, gluten-free recipes.

4. Snack on nuts between meals

It can be tempting to reach for a bag of chips or a box of crackers in the afternoon, but many are made from highly processed grains. You’ll get much more fiber from a handful of walnuts, almonds, or peanuts (which are technically legumes, but work great as snacks regardless). 

However, if you’re watching your calories, popcorn might be an even better high-fiber snack choice.

5. Use bran and seeds as breakfast toppings

Chia seeds, flax seeds, wheat bran, and oat bran are all popular toppings that can add fiber to a morning bowl of yogurt or oatmeal. Just pick your favorite, sprinkle it on top of your breakfast, and stir it in.

6. Prioritize whole foods over supplements

Plant products contain vitamins and minerals that fiber supplements lack. As a dietitian, Kurzion only considers fiber supplements for people who have dietary restrictions. For everyone else, she said getting fiber from food is the better option.

It’s best to eat minimally processed foods as much as possible, but if you do need a quick, convenient snack, try to find products that are both high in fiber and low in sugar.

7. Space your fiber intake throughout the day

A high-fiber breakfast isn’t a license to eat processed foods and animal products for the rest of the day. To realize the benefits of fiber, especially the blood sugar benefits, every meal and snack that you eat should include fiber-rich foods and plenty of water. 

8. Ramp up your fiber intake gradually

If you’ve been eating a low-fiber diet mostly consisting of processed foods, a sudden increase in fiber intake may be hard for your body to handle. Too many vegetables and whole grains all at once can leave you feeling bloated and uncomfortable.

Instead of immediately changing your whole daily meal plan and adding 20 grams of fiber to all of your meals, start with one small change, like switching from white rice to brown rice at dinner. Stick with it for a couple of days to see how it makes you feel. If you enjoy it and don’t have any issues, then you can experiment with adding high-fiber bran or granola to your yogurt in the morning and build from there.

The bottom line

Fiber is an essential dietary component of diabetes management. If you haven’t been getting enough, the good news is that there is more than one way to get the fiber you need. Try experimenting with different high-fiber foods to find things you actually enjoy. To realize the benefits of fiber, you need to build habits that ensure you keep eating lots of it consistently over a long period of time.

Learn more about diet and nutrition here:

• Can Fiber Help Your Microbiome?
• 7 Ways to Reduce Blood Sugar Spikes After Meals
• A Dietitian's Top Snacks for People With Diabetes