Fiber is a substance found in plant-based food like fruits, vegetables, peas, beans, and whole-grain breads and cereals. Fiber is not digested or absorbed to the same extent that sugars or starches are. Studies have shown that eating 20 or more grams of fiber per 1,000 calories each day may help lower blood glucose and also may reduce your risk for heart disease (see the section titled “Eating for Cardiovascular Health”). For these reasons, eating a high fiber diet may be particularly beneficial for people with diabetes.
The American Heart Association and USDA recommend that American adults consume 14 grams of fiber for every 1,000 calories that they consume daily. To find out how many grams of fiber you are eating each day, check the Nutrition Facts label of products you consume. If the product contains three grams of fiber per serving, or more, it is a good source of fiber. For products that do not have a Nutrition Facts label, like fruits and vegetables it is often hard to know how many grams of fiber they contain. Fruit and vegetable generally are good sources of fiber.
This document is a source of information only, and is not medical advice.