5 Fibre Rich Foods for Diabetes and Their Impact on Blood Sugar
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Carbohydrates are a dietary nutrient that provides energy to perform various body functions. When people with diabetes consume carbohydrates, it increases their blood sugar levels.
However, one type of carbohydrate that is helpful in managing diabetes is fibre.
Fibre is an integral part of a healthy diet and is required by the body to work like a well-oiled engine.
There are two types of fibre, each having its benefits and playing a different role in the body:
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1) Soluble Fibre
Soluble fibre is good for controlling and managing blood sugar and cholesterol levels and preventing diabetes-related complications.
Foods like guava, oats, peas, black beans, and apples are rich sources of this soluble fibre.
2) Insoluble Fibre
This type of fibre does not dissolve in water and remains as is when it passes through the digestive system. It helps maintain gut health and ensures healthy bowel movements.
Whole wheat flour, nuts, seeds and the skin of many vegetables and fruits contain insoluble fibre.
What Does Fibre Do to Blood Sugar Levels?
Fibre is a carbohydrate, but the body processes it differently. Since the body is unable to digest (break down and absorb and break down fibre, it does not cause a spike in blood sugar levels like other carbohydrates.
At the same time, fibre keeps you feeling full for longer. This automatically reduces your intake of other carbohydrates and limits your portions during each meal.
Fibre’s are low in calories which may aid in weight loss and better management of blood sugar levels in people with diabetes and prediabetes. Many foods high in fibre also have a low glycemic index, which benefits people with prediabetes and diabetes.
5 Fibre-Rich Foods for Diabetes
Now that we understand how dietary fibre is beneficial for people with diabetes, here are some fibre-rich foods that you can include in your meal plans to control your blood sugar levels better!
1) Pulses (whole sprouts)
One cup of cooked pulses can give you substantial fibre daily. Pulses with their skin (unprocessed) are rich in both types of fibre and, therefore, help in the management of body weight and blood sugar levels and reduce cholesterol.
A few examples of these include moong, matki, rajma, chana, chawli (cowpea), etc.
Pulses also contain resistant starch, which has shown positive effects on post-meal blood sugar levels, prevents hypoglycemia (sudden drop in blood sugar levels common in people with diabetes), and reduces hyperglycemia (increased blood sugar).
| Food Item | Fiber Content (approximate, per 100g) |
| Moong (Green Gram Beans) | 7.6 g |
| Matki (Moth Beans) | 8.5 g |
| Rajma (Kidney beans) | 6.4 g |
| Chana (Chickpeas) | 7.6 g |
| Chawli/Lobia (Cowpea) | 6.0 g |
2) Green leafy vegetables
Leafy greens like palak (spinach), cabbage, methi, mustard greens, coriander, mint, arbi leaves, chawli leaves (cow pea leaves), radish leaves, sahjan (moringa), lettuce (salad leaves), faliya (French beans), beetroot greens (chukander), etc., are rich in fibre and other essential nutrients like minerals and vitamins.
The high fibre and antioxidants in these leafy greens are known to help people with diabetes manage their blood sugar levels better. Leafy greens are versatile and can be added to salads, soups, stir-fries and bhajis.
| Food Item | Fiber Content (approximate, per 100g) |
| Palak (Spinach) | 2.2 g |
| Patta Gobhi (Cabbage) | 2.5 g |
| Methi (Fenugreek Leaves) | 1.2 g |
| Sarson (Mustard) | 2.8 g |
| Dhaniya patta (Coriander) | 2.1 g |
| Pudina (Mint) | 8.0 g |
| Arbi leaves (Colocasia) | 1.7 g |
| Chawli leaves/Chauli (Cow Pea leaves) | 3.2 g |
| Mooli ke patte (Radish leaves) | 1.5 g |
| Sahjan (Moringa fruit) | 2.0 g |
| Salad ke patte (Lettuce) | 1.3 g |
| French Beans | 2.7 g |
| Chukander ke patte (Beetroot leaves) | 3.7 g |
3) Whole grains
Whole grains contain higher fibre than refined or processed grains like white rice and refined flour (maida). Eating whole grains or whole grain flours like wheat atta, jowar, bajra, etc., slows down the digestive process (due to their fibre content), keeping blood sugar levels relatively stable.
Whole grains also have low to medium glycemic indices (depending upon the grain), which benefits people with prediabetes and diabetes. A few whole grains you can include in your diet are brown rice, whole wheat-containing bread or pasta, millets, quinoa, and buckwheat (kuttu).
| Food Item | Fiber Content (approximate, per 100g) |
| Brown rice | 1.8 g |
| Whole wheat | 12.2 g |
| Atta (whole wheat flour) | 10.7 g |
| Jowar (Sorghum) | 6.3 g |
| Bajra (Pearl Millet) | 11.6 g |
| Ragi/Nachni (Finger millets) | 11.9 g |
| Quinoa | 2.8 g |
| Kuttu (Buckwheat) | 10 g |
4) Seeds & Nuts
Seeds & nuts are heart-healthy foods with fibre and good fats. These properties of seeds & nuts make them an excellent dietary addition to people with prediabetes and diabetes.
Some seeds & nuts high in fibre include chia, flax, pumpkin, sunflower, sesame, almonds, pistachios, and walnuts.
The high fibre content in seeds & nuts prevents a spike in blood sugar levels and keeps you feeling full. This makes them great for snacking or addition to salads, breakfast items and soups.
| Food Item | Fiber Content (approximate, per 100g) |
| Chia seeds | 34.4 g |
| Alsi ke beej (Flax seeds ) | 27.3 g |
| Kaddu ke beej (Pumpkin seeds) | 18.4 g |
| Surajmukhi ke beej
(Sunflower seeds) |
8.6 g |
| Til (Sesame seeds) | 11.8 g |
| Badam (Almonds) | 12.5 g |
| Pista (Pistachios) | 10.3 g |
| Akhrot (Walnuts) | 6.7 g |
5) Fruits
Consuming whole fruits that are rich in fibre and have a low glycemic index is excellent for people with diabetes. Besides preventing a spike in blood sugar levels, fruits are a rich source of other healthy nutrients.
Some fibre-rich, safe and healthy fruits for people with high blood sugar levels include guava, berries, apples, pears, peaches, and citrus fruits like oranges, mosambi (sweet lime), and grapefruit (papnas).
Note: While eating fruits is beneficial for your health, drinking fruit juice (even without added sugar) can cause your blood sugar levels to rise.
| Food Item | Fiber Content (approximate, per 100g) |
| Amrud (Guava) | 5.4 g |
| Berries (average for mixed types) | 5.3 g |
| Seb (Apples) | 2.4 g |
| Nashpati (Pears) | 3.1 g |
| Aadu (Peaches) | 1.5 g |
| Santra (Oranges) | 2.4 g |
| Mosambi (Sweet Lime) | 0.5 g |
| Papnas (Grapefruit) | 1.6 g |
FitterTake
People with diabetes are often cautious about the foods they include in their diet. Whether you wish to prevent diabetes or manage your blood sugar levels effectively with diabetes, eating high-fibre foods is important throughout the day.
Fibre-rich foods must be integral to all your meals, including mid-day snacks. This is where our Fitterfly Nutrition Coaches can hand hold you with a customised diet plan based on your food preferences & lifestyle.
So, if you need help planning your diet to manage your blood sugar levels effectively and control any metabolic health issues like diabetes or weight problems, speak to our experts at Fitterfly.
You can also sign up for our Diabetes Care Program, curated by diabetologists, nutritionists, fitness experts and psychologists. For more information, give us a missed call on 08069450746.
Thousands of Indians have benefitted from this program. You too can be the next one!
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This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
Frequently Asked Questions
How much fiber should a person with diabetes consume a day?
According to general dietary guidelines, people with diabetes should consume about 15 to 35 grams of fiber per day. This amount can help manage blood sugar levels and support overall health.
How does fiber affect the glycemic index?
Fiber can lower the glycemic index (GI) of food, which means it slows down the digestion and absorption of carbohydrates, resulting in a more gradual rise in blood sugar levels. Foods high in fiber typically have a lower GI.
Do people with diabetes need to count fiber?
Yes, people with diabetes can benefit from counting fiber as part of their carbohydrate management. Since fiber can impact blood sugar levels differently than other carbohydrates, understanding fiber intake can help better control blood sugar.
Can fiber bring down blood sugar?
Fiber can help lower blood sugar levels by slowing the absorption of sugar in the blood. This is particularly true for soluble fiber, found in foods like oats, beans, pulses (daal), and some fruits.
Can fiber reverse diabetes?
While fiber cannot reverse diabetes, a high-fiber diet can help manage the condition by improving blood sugar control and reducing the risk of complications. It's an important part of a healthy diet for managing diabetes.
Are bananas high in fiber?
Bananas are a moderate source of fiber, with a medium-sized banana containing about 3 grams of fiber. They can be a part of a healthy, balanced diet for people with diabetes when consumed in moderation.
Are cucumbers high in fiber?
Cucumbers contain some fiber, but they are not considered a high-fiber food. One medium-sized cucumber has about 2 grams of fiber. They are, however, low in calories and carbohydrates, making them a good addition to a diabetes-friendly diet.
Which fruit is highest in fiber?
Fruits like raspberries, pears, and apples are among the highest in fiber. For example, a cup of raspberries offers about 8 grams of fiber, while a medium pear with the skin on provides about 6 grams, and a medium apple with skin offers around 4.5 grams.
