Fiber is a type of carbohydrate that helps slow the rise in blood sugar after you eat a meal.

How to get more fiber

Check nutrition labels to see how much fiber there is in the foods you eat. You can eat foods that have fiber alone, or find tasty ways to include them in a recipe. Good sources of fiber include:

  • Whole grain products, such as whole wheat bread or whole wheat pasta
  • Dried beans, including kidney, black and garbanzos, and lentils
  • Oatmeal
  • Apples and pears with skin on (not peeled)
  • Peas
  • Broccoli
  • Berries like raspberries and blackberries
  • Avocados
  • Pears

Fiber supplements

Having fiber supplements can be helpful but you might miss out on other nutrients that come from fiber-filled foods. For example, apples have fiber but they also have healthy antioxidants that you would miss out on if you depended on fiber supplements to get your fiber.

Fiber and diabetes management

Getting at least the recommended daily amount of fiber (25 grams per day) into your diet can help you manage type 2 diabetes. In addition to controlling your high blood sugar, a high-fiber diet can help you stay full longer and help you keep your weight under control.