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What gives veggies, fruits and whole grains their competitive edge?

By Rachel Meltzer Warren, MS, RDN

You’ve heard it over and over: “Get more fiber.” But what is this elusive nutrient, exactly? And why is it so good for you?

Fiber is a type of carbohydrate that’s not completely digested by the body. “It helps in improving digestion and helps decrease the risk of many chronic diseases, such as cancer, heart disease, and diabetes,” says Amanda Kirpitch, MA, RD/LDN, CSSD, CDE, a nutrition and diabetes educator at Joslin Diabetes Center in Boston.

Unfortunately, most Americans don’t come close to getting enough fiber — more than 90% of adults and children fall short of their daily recommendations. Canadian adults also may not be meeting their needs when it comes to fiber, either, says Health Canada. Here’s why you’ll benefit from fiber, especially when you have diabetes:

Fiber helps you feel satisfied, so you eat less.

Foods rich in fiber are linked with increases in how full you feel after eating them (also known as “satiety”). “High-fiber foods digest more slowly than those low in fiber,” says Kirpitch. “The slower digestion leads to increased fullness.” Most of the studies on the subject have found that fiber-rich meals make people feel less hungry, so, over time, they eat less — and weigh less as a result. And losing weight can be a crucial part of your management plan when you have diabetes. Studies have shown that when people with type 2 diabetes lose just 5% of their body weight, they use insulin more efficiently and may even have lower fasting blood sugar levels.

Fiber helps balance your blood sugar.

While fiber is a type of carbohydrate, it contributes no calories to your diet (other carbohydrates, such as sugars and starches, add 4 calories per gram). As a result, fiber doesn’t raise your levels of blood glucose. It also decreases the rate at which food is broken down in your gastrointestinal (GI) tract. “Slower digestion results in a more steady release of carbohydrate into the bloodstream,” says Kirpitch. In one study, people who ate around 50 grams of fiber per day — more than the current Institutes of Medicine recommendation of 19 to 38 grams per day — had a significantly easier time controlling their blood sugar (not to mention improved cholesterol and triglycerides) than people who ate a perfectly respectable 24 grams of fiber per day.

Fiber is good for your gut.

As more research is being done on the balance of bacteria within your GI tract, it seems that having a healthy balance of bacteria may be linked with the prevention of inflammatory bowel disease, obesity, and even diabetes. Moreover, eating plenty of fiber may encourage the growth of these beneficial bugs: In one small study, when men who ate an average amount of fiber (around 14 grams per day) increased their intake by 150%, they had significant increases in levels of good bacteria like lactobacillus.

Fiber may help lower your cholesterol.

“Soluble fiber binds to the cholesterol we eat and so [that dietary cholesterol] is not fully absorbed but rather carried out through the GI tract,” says Kirpitch. In one small study, eating 30 grams of fiber per day (primarily that soluble variety, see below) for three months helped people cut their “bad” LDL cholesterol levels by 12.8%. Decreasing LDL cholesterol levels in the blood may in turn help decrease your heart disease risk. That’s sweet news for people with diabetes, as the condition puts you at increased risk for cardiovascular complications.

How to find fiber

So where do you look for more fiber? For the most part, in the produce department! Keep in mind that suddenly adding a lot of fiber to your diet can cause GI discomfort, such as cramping or bloating. Instead, the expert recommendation is to “increase fiber gradually in your diet through whole foods,” Kirpitch says. “Start by switching to breads and grains with around 3 grams of fiber per serving; add in fruits, vegetables, and beans as tolerated,” she explains. You'll also find fiber in nuts and complex carbs like oats, brown rice, and barley. 

Don't forget to drink more water while increasing the fiber in your diet — this may also help alleviate GI issues. And, as with any dietary changes you consider making, check in with your health care provider about fiber before you start stocking up on high-fiber cereal or supplements in bulk.

Published on March 18, 2015.

Rachel Meltzer Warren is a NYC-area based nutrition writer, educator, and counselor, and the author of The Smart Girl’s Guide to Going Vegetarian.