Ways To Increase the Fiber In Your Diet

Cereal can be a great way to add fiber in your diet.

Fiber can help control your blood sugar because the body is unable to absorb and break it down. It doesn't cause a spike in blood sugar the way other carbohydrates can. This helps to keep your blood sugar in your target range.

Below are some tips on ways you can increase fiber in your diet

1. Go for whole grains whenever possible.
Check ingredient list to make sure that whole grain is the first or second ingredient.

  • 2 slices of whole-wheat bread= 4 grams fiber
  • 1 cup of cooked brown rice= 4 grams fiber
  • reduce-fat Triscuit crackers= 3 grams

2. Choose the right breakfast cereals.
Watch out for some whole grain cereals for unnecessary sugar.

  • 1/2 cup Fiber One= 14 grams fiber
  • 1 cup Raisin Bran= 7.5 grams fiber
  • 1 cup Quaker Squares Baked in Cinnamon= 5 grams fiber
  • 3/4 cup cooked oatmeal= 3 grams fiber

3. Eat Beans a few times a week.

  • 1 cup canned minestrone soup= 5 grams fiber
  • 1/2 cup vegetarian of fat-free refried beans, used to make microwave
    nachos=5 grams
  • 1/4 cup kidney beans added to a green salad= 3 grams fiber

4. Have several servings of vegetable and fruit every day.
Make sure if you can eat the skin, do it for more fiber.

5. Every day, stir a tablespoon of ground flaxseed into your smoothie, soup,
casserole, etc.

6. Have several servings of vegetables every day.

Ready to find out more?

As a Diabetes Educator and Nutritionist I help my patients cope with managing their diabetes - whether it's diet, nutrition, supplements, blood sugar, or pump therapy.

Please reach out and contact me if you need support, I truly understand. I live it every day. 

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