Fibre is a type of carbohydrate that is found in foods that come from plants. It does not get digested or absorbed by the body and therefore it does not increase blood sugar like other forms of carbohydrates.
The benefits of fibre
Along with helping to manage blood sugar, dietary fibre can help:
- reduce constipation & diarrhea
- lower cholesterol
- lower risk of developing some cancers
- decrease risk of heart disease
- make you feel fuller longer
There are two types of fibre:
Soluble Fibre
Dissolves in water to form a gel-like material that helps fill you up, lower blood sugar response and moves stool to prevent constipation.
Sources: oats and oat bran, barley, peas and lentils, apples, eggplants, carrots and okra, psyllium
Insoluble Fibre
Does not dissolve in water but adds bulk in your digestive tract which helps move your stools and has many benefits for your gut.
Sources: whole wheat or whole grain products, nuts and seeds, skins of fruits and vegetables, leafy greens
It is recommended to include both soluble and insoluble fibre in your diet.
How much fibre is enough?
For a list of common foods and their fibre content click here.
Sources of fibre to add to meals and snacks
There are a variety of foods that have fibre and are easy to include in your diet. Some examples of fibre-rich foods include:
Legumes: kidney beans, black beans, lentils, mung beans
Vegetables and fruits: cauliflower, spinach, cabbage, okra, bok choy, berries, melon
Grains: oats, barley, brown rice, quinoa, whole grain bread
Nuts & Seeds: peanuts, almonds, walnuts, pumpkin seeds, nut butters
Start low and slow
The key to adding fibre is start by adding small amounts gradually over time. Too much too soon can have digestive side effects. Remember to increase your water intake alongside your fibre intake.
Some tips to help increase fibre in your diet:
- use food labels to see fibre content in the food you eat
- include beans and lentils regularly in your meals
- choose whole grains more often
- aim for half your plate to be non-starchy vegetables
- add small amounts of nuts to meals and snacks
Visit www.diabetes.ca for more healthy eating tips and recipes!