If you have blood sugar dysregulation or diabetes, then fiber is your friend. If you’re looking to lose weight, then fiber is your friend. If you want a healthy gut & brain connection, then fiber is your friend. Basically, we all need fiber, but the standard American diet is grossly deficient in fiber so let’s change that around!
Fiber is the carb that helps manage diabetes and even reverse Type 2 Diabetes. It helps to control blood sugar and manage weight properly. Fiber fills up your stomach to tell you that you’re full. Meat, oil, sugar & most processed items lack fiber. The more natural and unprocessed foods you eat equals more fiber.
Fiber is crucial for gut health. It is the main reason whole plant foods are good for you — in addition to antioxidants, vitamins and minerals of course. Fiber is the non-digestible carbohydrate found in food. It does NOT get absorbed. But it is food for probiotics which is why fiber is the prebiotic source you must have in your diet. Most fruits, veggies & whole grain foods have both insoluble and soluble fiber. Some of my favorite foods that have both types of fiber are oats, psyllium husk, lentils, beans, citrus and apples with the skin. Make sure to eat the skins of fruits and vegetables for that extra dose of fiber — your body will thank you!
As long as you are eating a variety of vegetables throughout the day you are getting both types of fiber. So, for understanding fiber in both forms, here is some useful information:
Soluble fiber absorbs water and forms a gel to absorb lipids and fats which is why fiber helps to decrease cholesterol naturally and promote a healthy cardiovascular system. See… the whole body is connected via gut health! Think chia seeds, ground flax seeds, and beans. It’s also vital to drink plenty of water each day for soluble fiber to do it’s job. Also, if fiber is new to your diet, then add it in slowly each day so your gut can adjust with adequate hydration of good, clean water. Insoluble fiber simply adds bulk to your stool to increase bowel movements. It helps to efficiently move food through your digestive system. This is where leafy greens and grains can help.
Chronic disease is on the rise and we have to recognize how important the food we put into our mouth plays a role in our health. Recovery from chronic illness is possible and management of chronic disease naturally is possible too. Choose your food wisely and opt for fiber which is abundant in vegetables and optimal for those with diabetes.