Fibre is one of the essential tools in diabetes management is fibre. However, not all fibre is created equal. Understanding the distinction between soluble and insoluble fibre can make a significant difference in helping individuals with diabetes on their journey to improved blood sugar control and overall well-being.
So why all the hype surrounding fibre?
Well, fibre plays an important role in controlling our hunger as well as having many physiological impacts that provide health benefits.
What Is Fibre?
Dietary fibres are naturally found in structural parts of plants and are found in plant-derived foods, such as vegetables, fruits, legumes and grains. Our digestive enzymes cannot break down dietary fibres like other polysaccharides.
Types of Fibre
There are a couple of different types of fibre. The two main types are soluble and insoluble fibre.
Dietary fibres fall into one of two groups based on their solubility in water. The sorting helps to define their actions in the body, although there are exceptions to the rule.
Soluble Fibre
Like it’s name suggests, soluble fibre is a type of dietary fibre that dissolves in water. When added to water, soluble fibre forms a gel-like substance in your gut. This gel can slow the breakdown of carbohydrates into sugar, and the absorption of sugar and fats.
Insoluble Fibre
On the other hand, insoluble fibre doesn’t dissolve in water. Instead, it adds bulk to your stool and can help prevent constipation. Insoluble fibre plays an important role in your digestive health, and can indirectly improve your blood sugars.
Benefits of Fibre for Diabetes Management
Both soluble and insoluble fibre are important for blood sugar management. Soluble fibre can slow down the movement of food through your gut. These fibres can also slow down the absorption of sugar from your GI tract and prevent spikes in your blood sugar after meals.
Insoluble fibre tends to have less of an impact on your blood sugars, but it does indirectly support diabetes management. These fibres support regular bowel movements, which can lead to more stable blood sugars. Additionally, insoluble fibre can lower the glycemic index (GI) of foods. Foods with a lower glycemic index tend to be digested more slowly and reduce blood sugar spikes.
Studies show that consuming 30 grams or more of fibre every day can improve your blood sugar control. But that’s not all. Fibre also plays an important role in many other aspects of your health.
Other Benefits of Fibre
Heart Health
There are many ways that fibre directly, and indirectly, supports your heart health. Soluble fibres can lower your levels of LDL (aka bad) cholesterol. Lower LDL cholesterol levels can lead to a lower risk of plaque buildup in your arteries, and contribute to lower blood pressure. Additionally, soluble fibre indirectly contributes to your heart health by supporting regular bowel movements and reducing inflammation.
GI Disorders
Not getting enough fibre in your diet is associated with an increased risk of some GI disorders. Insoluble fibres help maintain regular bowel movements and can reduce your risk of diverticular disease.
Appetite Control and Weight Management
Fibre also plays an important role in weight management. By slowing down the movement of food through your GI tract, fibre can help you feel full sooner, and for longer.
Fibre-Rich Foods
Foods that contain 6 or more grams of fibre, per 100 g are considered rich in fibre. You can find a list of common fibre-rich foods below, their approximate fibre content per 100 g, and a typical serving.
Find tasty ways to enjoy fibre-rich foods in your diet from the articles on blood sugar-friendly toast and diabetes-friendly fruit.
Add More Fibre to Your Diet
Working with a Registered Dietitian can help you identify ways to add more fibre to meals and snacks you love!
