Dietary Fiber and Healthy Blood Sugar Response
Dietary fiber is an important part of a healthy eating pattern. Although it is often associated with digestive health, it can also help support a healthier blood sugar response after meals.
What is dietary fiber?
Dietary fiber is a type of non-digestible carbohydrate found naturally in plant foods, and fibers can also be added to foods. Unlike sugars and starches, fiber is generally not digested or absorbed in the small intestine and has effects that are beneficial to human health. Different fibers work in different ways, which is why eating a variety of fiber-containing foods is important.
How dietary fiber helps support a healthy blood sugar response
- Slows digestion: Some fibers form a gel-like substance in the stomach and small intestine, slowing the passage of ingested food and how quickly nutrients move into the bloodstream.
- Helps steady blood sugar after meals: By slowing carbohydrate absorption, fiber may help reduce rapid post-meal increases in blood glucose.
- Supports your body’s insulin response: Fiber may help reduce the amount of insulin needed after a meal by helping moderate the blood sugar rise.
How to identify dietary fiber for this benefit
- Check the Nutrition Facts label: Look for the amount of “Dietary Fiber” listed per serving.
- Compare similar products: Choosing options with more dietary fiber may help support a healthier blood sugar response after meals.
- Review the ingredient list: Added fiber ingredients such as beta-glucan, inulin, pectin, polydextrose, psyllium, resistant maltodextrin, resistant starch, and soluble corn fiber can contribute dietary fiber.
- resistant starch, soluble corn fiber, inulin, polydextrose, psyllium, beta-glucan, pectin, and resistant maltodextrin can contribute dietary fiber.
- Increase gradually: Adding dietary fiber over time can help the digestive system adjust comfortably.
Fiber is about more than regularity. As part of a balanced eating pattern, it can help promote a healthier post-meal balance of blood sugar and insulin.