Fiber is one of the most powerful and underappreciated tools for supporting both digestive health and blood sugar control. While it’s often associated with preventing constipation, its benefits go far beyond the gut, especially for people managing diabetes, prediabetes, or metabolic health concerns.

🌾 What Is Fiber?

Fiber is the indigestible part of plant foods. Unlike other carbohydrates, your body can't break it down into sugar. There are two main types:

• Soluble fiber dissolves in water and forms a gel-like substance. It slows digestion and helps lower blood sugar and cholesterol.
  Examples: oats, apples, beans, chia seeds

• Insoluble fiber adds bulk to your stool and helps food pass more easily through the digestive tract.
  Examples: whole wheat, leafy greens, carrots

🩸 How Fiber Supports Blood Sugar Control

• Slows glucose absorption by delaying how quickly carbs are broken down and sugar is released into your bloodstream

• Reduces post-meal spikes in blood sugar

• Improves insulin sensitivity over time

• Helps lower A1c and average glucose trends

🧠 How Fiber Supports Digestion and Gut Health

• Promotes regularity and prevents constipation

• Feeds beneficial gut bacteria (prebiotic effect)

• Supports a healthier inflammatory profile

• Increases satiety and reduces the chance of overeating

🍽️ Tips for Increasing Fiber Safely

• Start slowly to avoid gas or bloating

• Increase water intake as you increase fiber

• Choose real, whole foods instead of fiber supplements when possible

• Combine both soluble and insoluble fiber sources

• Read labels and aim for 25 to 35 grams of fiber per day

• Choose a meatless meal at least once a week

⚖️ Fiber and Weight Management

High-fiber meals tend to be more filling. This helps with portion control, appetite regulation, and long-term weight maintenance. Because fiber slows digestion, it also helps reduce cravings by supporting steady energy levels.

📅 Ready to Tune Up Your Diet?

At Reach7, members receive personalized nutrition coaching and access to lab work that helps track blood sugar, cholesterol, and inflammation. Fiber can positively influence all of these markers.

Book your visit today to learn how to optimize your fiber intake and support both digestive and metabolic health.