Add fiber to fill up and help manage your glucose

The latest US data shows that fewer than 1 in 10 adults meet the daily recommended fiber intake of 14 grams (g) for every 1,000 calories consumed. ¹ Vegetables, pulses, nuts, seeds, whole fruits, and whole grains are excellent sources of fiber. So, make sure you include them in every meal. 

How fiber helps  

Including fiber-rich foods in a meal not only makes it more satisfying ² but it also helps stabilize your glucose. ³ As your body is unable to absorb and break down fiber, it doesn’t cause a glucose spike.  
 
A review in the British Medical Journal (BMJ) found that including fiber-rich foods was linked with improved glucose control in adults with varying health conditions. The review also showed that increasing your daily fiber intake to 35 g helps improve the risk factors for heart disease, such as cholesterol levels and bodyweight. ⁴ 

Five ways to add fiber  

1. Use more pulses. Three heaped tablespoons of beans or chickpeas provides at least 4.5 g of fiber. Add them to your salads and sauces or have them as a side dish.  
2. Opt for wholegrain and seeded bread. A slice of wholegrain bread with avocado provides about 4 g of fiber. 
3. Adding a tablespoon of flax or chia seeds to your salad (or on your soup, salad, or porridge) provides about 3-5 g of fiber.  
4. For a fiber-rich snack, a handful of nuts, seeds, and dried fruit adds about 4 g. A banana or an apple will each add 2 g.  
5. Check the nutrition labels for foods “high in fiber” (6 g per 100 g) or a “source of fiber” (3 g or more per 100 g).  

While you’re busy adding fiber, remember to fill up on fluids too. Fiber draws water into the bowel, so drinking plenty of fluids will allow the fiber to do its job properly. 

A final note from Lingo 

Including good sources of fiber in your meals can help make them more filling as well as creating less of an impact on your glucose levels. If you're not including enough fiber in your diet, look to add some high-fiber plant foods such as leafy greens or lentils where you can.  

You can track the effects of fiber-rich foods on your glucose using a continuous glucose monitor (CGM) like Lingo. These devices provide glucose data that can help you learn which foods might work well for you to keep your glucose steady.   

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