Add fiber to fill up and help manage your glucose

The latest UK data shows that fewer than 1 in 10 adults meet the daily recommended fibre intake of 30 grams (g). ¹ Vegetables, pulses, nuts, seeds, whole fruits, and whole grains are excellent sources of fibre. So, make sure you include them in every meal. 

How fibre helps

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

Five ways to add fibre  

1. Use more pulses. Three heaped tablespoons of beans or chickpeas provides at least 4.5 g of fibre. 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 fibre. 
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 fibre.  
4. For a fibre-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 fibre” (6 g per 100 g) or a “source of fibre” (3 g or more per 100 g).  

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

A final note from Lingo 

Including good sources of fibre 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 fibre in your diet, look to add some high-fibre plant foods such as leafy greens or lentils where you can. 

You can track the effects of fibre 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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