Choosing Fiber-Rich Foods

Fiber is the part of plant foods your body cannot break down. It is found in vegetables, beans, whole grains, nuts and many fruits.

Lentils, oats, broccoli and whole apples are good examples. Whole fruit keeps its fiber. Fruit juice has almost none.

Some fiber forms a gel in the gut. The gel slows how fast sugar gets into the blood. Think of it as a slow lane for sugar.

Researchers study high-fiber eating as one way to help manage blood sugar over time. Prediabetes eating plans often include high-fiber foods as part of a wider approach.

Changing every meal at once is like moving a whole house in one day. Start with one fiber-rich food, like oats at breakfast or beans in soup.

Fiber soaks up water in the gut, like dry oats soak up milk. Without enough to drink, it can slow digestion.

A doctor or dietitian can help set the pace.

Key takeaways

• Fiber comes from plant foods like beans, vegetables, whole grains, nuts and many fruits.
• Some fiber forms a gel that slows how fast sugar gets into the blood.
• Add fiber a little at a time, and keep up the water as you go.

Try it

Ask your loved one which food they want to try first, and add it to one meal this week.