A high-fiber diet helps to control blood sugar levels

Fiber helps to slow down the sugar absorption in the body, thereby, helping to reduce or prevent sharp sugar spikes after meals.

A 2018 review Trusted Source reports that people who ate high fiber diets, especially cereal fiber, had a lower risk of developing type 2 diabetes. These individuals also reported a small reduction in blood glucose levels.

Those consuming the highest amounts of dietary fiber, especially cereal fiber, may benefit from a reduction in the incidence of developing type 2 diabetes.

A high-fiber diet:

• Healthy weight
High-fiber foods tend to be more filling than low-fiber foods, so you're likely to eat less and stay satisfied longer

• Maintains bowel health
Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation

• Lowers cholesterol level
High-fiber foods may have heart-health benefits, such as reducing blood pressure and inflammation.

• Helps control blood sugar levels
In people with diabetes, fiber — particularly soluble fiber — can slow the absorption of sugar and help improve blood sugar levels.

Recommended intake

The recommended intake for dietary fiber in a 2,000 calorie diet is:
            • 25 grams (g) per day for adult females
            • 38 g per day for adult males

People need less fiber after 50 years of age at around 21 g for women and 30 g for men. During pregnancy or breastfeeding, women should aim for at least 28 g per day.

Dietary Fiber supplements

You may need a fiber supplement if dietary fiber is insufficient. Check with your doctor and ask for dietary fiber supplements.