Let’s look at the best high fiber foods for diabetes! In this article, we’ll look at 12 of my favorite high fiber foods for diabetes. As a registered dietitian living with diabetes myself, I’ve seen firsthand how these foods can help manage blood sugar levels.
Check out this post to learn more about how fiber and blood sugar levels are connected. And, check out this list of fiber-rich snack foods too!
Types of Fiber-rich Foods for Diabetes
If you’re living with diabetes, you should include fiber-rich foods in your meals and snacks. And, it’s important to remember that fiber supplements and foods with added fiber can be helpful, but ideally, we want to look for whole-food fiber sources (like the foods we list below).
The best fiber foods for diabetes are whole-food fiber sources. They are less likely to have additional added sugar, and they come with a whole host of vitamins, minerals, and antioxidants that may also be helpful in managing blood sugar levels. These foods include:
- Whole grains
- Beans and legumes
- Nuts
- Seeds
- Fruits
- Vegetables
List of High Fiber Foods for People with Diabetes
Below are 12 of my favorite high fiber foods for diabetes. Not only are they delicious and relatively easy to incorporate into your diet, but many of these are great “add-ons” to meals:
- Adding some seeds on top of your salad
- Putting some sliced avocado on your sandwiches
- Adding some raspberries to your next oatmeal bowl
These foods make it simple to add 5-7g of fiber to each meal or snack to help you meet your daily goal.
But remember, there are a lot of other great high-fiber foods as well. Below you’ll find how much fiber is in each of these foods as well as some of my favorite ways to enjoy them!
1. Avocados
- 1 medium avocado: 14g fiber
Avocados are high in fiber and contain both soluble and insoluble fiber. Their healthy fats and low carbohydrate content can help reduce after-meal blood sugar rises.
My favorite way to enjoy avocados is adding them to a sandwich or on top of salads… And of course, mashing them up to make some delicious guacamole!
2. Black beans
- 1 cup cooked black beans: 15g fiber
Black beans are low on the glycemic index chart, and in addition to fiber, offer just as much protein. This makes them excellent for blood sugar levels and a clear choice for high fiber foods for diabetes.
You can cook them from scratch, or buy low-sodium canned black beans for a more time-saving option. I love to add black beans on top of salads or add them to my favorite stir-fry or one-pot meals for a fiber and protein boost.
3. Lentils
- 1 cup cooked lentils: 16g fiber
Lentils offer another fiber and protein-rich option from the pulse family. Their complex carbs (and protein content) help slow digestion and maintain steady blood sugar levels. I love making a pureed lentil soup like this one!
4. Popcorn
- 4 cups air-popped popcorn: 5g fiber
Air-popped popcorn has a relatively low glycemic load when eaten plain, but I do still prefer to eat it alongside other fiber and protein sources. Many people assume popcorn is off limits for people with diabetes, but it’s actually a great alternative to chips and crackers when looking for high fiber foods for diabetes.
I love adding it to different trail mixes for an added fiber boost. This combo is one of my go-tos!
5. Oats
- ½ cup dry oats (yields 1 cup cooked oatmeal): 4g fiber
Oats are rich in soluble fiber, particularly beta-glucan fiber. This fiber slows down digestion and glucose absorption, leading to more stable after-meal blood sugar levels. But some people get concerned about its overall carbohydrate content (~30g/cup cooked).
One of the best strategies for avoiding a blood sugar spike after oatmeal is to add another one of my favorite high fiber foods for diabetes (later on this list), chia seeds! Here’s my go-to recipe for chia seed oatmeal.
6. Pears
- 1 medium pear: 5.5g fiber
A medium pear is considered a low glycemic load food. But, remember that over half of the fiber in a pear is in the skin, so don’t skip it!
One of my favorite ways to enjoy pears is to slice them up (I love this fruit slicer I found on Amazon! Affiliate link) and dip them in some sugar-free melted dark chocolate. Check out this post for how I do this, and more pear snack ideas!
7. Apples
- 1 medium apple: 4g fiber
Apples are rich in fiber, support digestive health, and help regulate blood sugar levels. Regular apple consumption has been linked to a lower risk of chronic diseases, including heart disease and type 2 diabetes.
I do still recommend pairing them with an additional protein or fiber source. This can be as simple as some peanut butter, or whip up some of my Low Sugar Fruit Dip.
8. Raspberries
- 1 cup raspberries: 8g fiber
Raspberries have some of the highest fiber content in the berry family, and they are low in sugar. Their high fiber-to-sugar ratio can help minimize blood sugar fluctuations. But when buying fresh, they can be expensive. So don’t forget that frozen raspberries can offer just as much fiber as fresh… and frozen raspberries are often significantly cheaper than fresh. I love making high fiber raspberry chia jam!
9. Almonds
- 1oz almonds: 3.5g fiber
Almonds are a low-carbohydrate food and are one of our higher fiber nut options. They’re also rich in healthy fats and protein. All of these aspects help slow the digestion of carbohydrates and stabilize blood sugar levels.
Personally, I love to use almond flour (made from whole almonds) when I’m baking. Not only does this increase the fiber and protein content, but it also reduces the overall carbohydrate content of whatever I’m making. Check out my go-to almond flour chocolate chip cookie recipe here.
10. Pistachios
- 1oz pistachio kernels (no shells): 3g fiber
Pistachios are another high fiber nut option. And again, they are also higher in protein and plant-based fats. You can buy pistachios in the shell or with shells removed. I prefer to buy them in the shell and love the tactile action of popping the shells!
11. Chia Seeds
- 1 Tbsp (0.5oz) chia seeds: 5g fiber
Chia seeds are a fiber powerhouse! All of their carbohydrate comes from fiber, meaning they will have very little impact, if any at all, on blood sugar levels for most people. You can add them into a smoothie, into oatmeal, make chia seed pudding, or make jam like we discussed above.
12. Quinoa
- 1 cup cooked quinoa: 5g fiber
Quinoa is an incredibly fiber-rich grain. And, it serves as a complete protein source as well. Its moderate fiber and protein content help reduce the glycemic impact compared to refined grains. The neutral flavor of quinoa makes it a great base for stir-fry dishes as well as one-pot meals. My Cranberry Quinoa Veggie Saute recipe is a staple in our house!
High Fiber Foods for Diabetes
These high fiber foods for diabetes offer easy ways to up your fiber intake throughout the day. Not only are they delicious and readily available at most grocery stores, but their versatility makes them easy to add to everything from breakfast to dinner to snacks. And, these aren’t the only great high fiber foods out there… there are many more that can help you up your fiber intake! Let us know your favorites by leaving a comment below!
Sources
- Food Data Central, USDA.
- Pear Fiber Content, USA Pears.
- Researchers find link between blueberries, grapes and apples and reduced risk of type 2 diabetes, BMJ (2013).
