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High Fiber Foods and Type 2 Diabetes

Eating Right for Diabetes Nutrition and Health


Updated April 29, 2014

High Fiber Foods and Type 2 Diabetes
Copyright 2004 A.D.A.M., Inc.

Although it has been shown that fiber intake does not seem to have an affect on colon cancer risk, it does reduce the risk of developing other serious conditions such as heart disease and diabetes.

Experts recommend eating between 20 and 35 grams of fiber every day. Sometimes it's hard to get enough fiber, especially when so many foods today are processed for the sake of convenience.

What can you eat that will give you the fiber you need?

  • Whole grain breads and cereals. Make sure that whole grain is the first ingredient, for example, a loaf of wheat bread should have whole wheat flour as its first ingredient.
  • Brown rice. Brown rice still has the bran layer intact. White rice is polished so that the bran layer is removed. Brown rice takes longer to cook than white rice, about 45 minutes.
  • Dried beans and peas. Soak beans overnight in cool water. The next day, drain off the water, add fresh water and cook until tender.
  • Fresh fruits and vegetables. Leave the skin on, whenever possible, for even more good fiber.

Increase your fiber intake gradually to avoid discomfort. Drink 6-8 glasses of water each day to keep things moving.

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