5 foods high in fiber for type-2 diabetes and how to consume them

Dietary fiber is a type of carbohydrate that plays a crucial role in better digestion, regulating metabolism, blood sugar, and more. Fiber-rich foods also promote satiety, reducing overeating and helping with weight management. And when it comes to diabetes, fiber plays a key role, as it helps regulate blood sugar levels and slows down the absorption of sugar, preventing sudden spikes in blood glucose after meals. A fiber-rich diet also lowers cholesterol, supports gut health, and reduces the risk of heart disease, which is often a concern for people with diabetes. Addressing the same, Diana Licalzi & Jose Tejero, registered dietitian & exercise physiologist, recently shared a post on Instagram where they talked about foods high in fiber for type 2 diabetes. Scroll down to read the details and how one can consume these foods for maximum benefits.

The post caption reads, "Since we can’t digest or absorb fiber, foods high in fiber have less digestible carbs and calories." It further states that meals high in fiber will have a more favorable impact on our blood sugar." "Diets high in fiber are linked to healthier blood sugar levels, a healthier body weight, and a reduced risk of diabetes and high cholesterol," concludes the caption.

The post states that lentils not only provide lots of fiber but also protein fiber and iron, making them a great substitute for red meat. According to a study, lentil consumption helps lower acute blood glucose and insulin responses compared to starchy control foods. The study states that a minimum serving size of around 110 g cooked lentils can reduce the postprandial blood glucose response by about 20%.
How to consume: The best way to consume lentils is to make curry and add a tadka of ghee, hing, and cumin seeds. One can also boil the lentils and use them in salads to add protein and fiber. Lentils can also be used to make tikki or keab for snacking.

It is mentioned in the post that they are very low on the glycemic index, meaning they have less impact on blood sugar, and they also help lower cholesterol. According to a study, barley's dietary fiber, specifically β-glucan, significantly lowers postprandial blood glucose and insulin responses in healthy adults and type 2 diabetic patients. This effect is attributed to β-glucan’s water solubility, viscosity, and gelation, which slow carbohydrate absorption and improve glucose tolerance. Long-term consumption of barley rich in β-glucan is associated also with lowered insulin resistance, reduced risk of obesity.

How to consume: Barley can be easily used to make one-pot meals like khichdi along with lentils and vegetables. If you are a porridge lover, it can be used to make upma with spices, curry leaves, and veggies. Another smart way to use barley is to make hearty soup with barley groats, vegetables, and sometimes chicken or mushrooms.

According to the post, they are one of the highest fiber fruits and are also low on the glycemic index. It is mentioned that red raspberries contain various phytonutrients and fiber that can modulate insulin function, glucose metabolism, and lipid profiles.
How to consume: One of the easiest methods of consuming raspberries is to blend them with milk or curd. Also, one can toss them with leafy greens , nuts, and cheese for a sweet-tangy salad. One can also use them as a topping for breakfast pancakes in the form of compote.

It is mentioned that broccoli is high in fiber and a nutrient called sulforaphane, which helps to keep blood sugar levels stable. According to a study, broccoli's bioactive compound sulforaphane (SFN) plays a key role by down-regulating glucose production enzymes and improving insulin signaling pathways. The compound also reduces N reduces oxidative stress and inflammation, which are often elevated in diabetes and contribute to insulin resistance.
How to consume: It is best consumed as stir-fry with other veggies like carrots and beans. It can also be added to fried rice, or can be consumed in the form of soup, paratha, or cheela for breakfast.

It is mentioned that chia seeds are one of the highest-fiber seeds. In fact, almost all their carbs come from fiber! According to PMC, chia seeds contain 34-40g of dietary fiber per 100g, with soluble fiber forming 5-10%, which helps slow down carbohydrate digestion and glucose release, leading to improved blood sugar control. It is also said that chia seeds help improve lipid profiles by lowering triglycerides and LDL cholesterol while increasing HDL cholesterol, which supports cardiovascular health often compromised in diabetes.

How to consume: It is important to soak them before consuming and are best used in milk, water, or curd, as a breakfast meal topped with fruits and nuts. One can also add them to salads or soups in powdered form.

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Disclaimer: The information provided in this article—is intended for general informational purposes only and should not be considered medical advice. Always consult your health practitioner before starting any routine.