Fiber Foods for Steady Sugar

Carbohydrates, like bread, rice and fruit, break down into sugar in your body. Fiber slows that breakdown.

Think of fiber as a slow gate. It may slow how fast sugar gets into your blood. This can soften the rise in blood sugar after a meal.

Beans, lentils, oats, berries and vegetables are all common sources of fiber. They fit into meals you may already eat.

Lentils and beans suit soups and stews. Oats work at breakfast, and berries work on yogurt or cereal.

A cooked cup of lentils has about 15 grams of fiber.

A sudden jump in fiber may cause bloating, gas or cramping. Bloating is a swollen, full belly. Raising it slowly may help your body adjust.

One approach: add about 3 to 5 grams of fiber per day. Repeat every few days, over two or three weeks. Water helps fiber move through your gut, the tube food travels through.

Your care team can help you find a pace that suits you.

Key takeaways

• Fiber can soften how fast carbohydrates raise blood sugar.
• Beans, lentils, oats, berries and vegetables are common sources of fiber.
• Raise fiber in small steps, and keep drinking water as you go.

Try it

Add a small serving of beans, lentils or berries to one meal today. Drink a glass of water with it.