The Ultimate Guide to Choosing the Best Fiber Supplement for Diabetes

The Role of Fiber in Blood Sugar Control

Dietary fiber, found in plant foods, plays an important role in regulating blood sugar levels and can be especially beneficial for people with diabetes. Here are 3 ways dietary fiber helps regulate blood sugar levels:

• Fiber, particularly viscous fiber, has been shown to reduce the glycemic response (crucial for diabetes management) when consuming foods with a high Glycemic Index (GI).
• Research suggests that fiber, particularly soluble fiber, can improve insulin sensitivity in patients with type 2 diabetes, making their cells more responsive to insulin and allowing it to be more efficient in lowering blood sugar levels.
• Soluble fiber slows down digestion and, in turn, slows down the release of glucose into the bloodstream, preventing blood sugar spikes.

For people with diabetes, blood sugar management is crucial in preventing serious health issues that might arise. Dietary fiber can serve as a tool that helps lower blood sugar levels and supports overall health.

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Recommended daily fiber intake for diabetes patients

According to the Dietary Guidelines for Americans (DGA), people with diabetes are encouraged to consume a minimum of 14g of fiber per 1,000 calories. Nonetheless, if you don’t eat a lot of fiber rich foods, make sure to increase your fiber intake gradually. Eating too much fiber too quickly can result in uncomfortable symptoms such as bloating, gas, or stomach pain.

Types of Fiber and Their Effects on Diabetes

Fiber is a type of carbohydrate that passes through your body undigested. There are 2 types of fiber – soluble and insoluble.

Soluble fiber dissolves in water and forms a gel-like substance, slowing down digestion and making you feel full. It has been shown to be effective in lowering cholesterol and blood sugar levels.

When it comes to blood sugar management, research suggests that soluble fiber can slow down glucose absorption, which is especially beneficial for people with diabetes.

Examples of soluble fiber include:

• Oats
• Barley
• Beans
• Apples
• Pears

Insoluble fiber, on the other hand, stays intact as it passes through your digestive tract. It offers numerous health benefits, particularly for the digestive system. It has been shown to regulate bowel movements and prevent constipation.

Examples of insoluble fiber include:

• Whole-wheat products
• Whole grains
• Brown rice
• Quinoa
• Potatoes
• Berries

While both soluble and insoluble fiber offers many health benefits, research suggests that increasing your intake of soluble fiber, in particular, improves glycemic control and decreases hyperinsulinemia which can help with blood sugar management in people with type 2 diabetes.

Review of Popular Fiber Supplements for Diabetes

While most fiber supplements target weight loss, they also contain ingredients that can help with blood sugar management and may have beneficial effects for people with diabetes.

Check out our list of the best fiber supplements for maintaining healthy blood sugar levels.

ColonBroom

ColonBroom is a dietary supplement formulated with psyllium husk – a type of soluble fiber made from the Plantago ovata plant. Research suggests that psyllium fiber supplementation may help with blood sugar management and insulin sensitivity, which may be beneficial for people with diabetes.

Other health benefits of psyllium husk include improved gut health. It also helps prevent and treat constipation and diarrhea.

Pros:

• Vegan
• Gluten-free
• Non-GMO
• Without added sugars
• Different flavors to choose from

Cons:

• More expensive than other fiber supplements

DoFasting’s Appetite Suppressant

As an appetite suppressant, this dietary supplement aids weight loss and serves as an effective tool for weight management. However, that’s not the only use for it.

The 2 main components of DoFasting’s Appetite Suppressant are glucomannan and cellulose, both of which are a type of fiber that can be beneficial for improving digestive health, lowering LDL cholesterol, and improving blood sugar control.

Several studies have shown that glucomannan can reduce blood sugar levels and may benefit people with diabetes. However, more research is needed.

Pros:

• Vegan
• Gluten-free
• Non-GMO
• A mix of both soluble and insoluble fiber
• 2 flavors to choose from
• Without added sugars
• Each serving comes in a packet for convenience

Cons:

• More expensive than other fiber supplements
• Can only be purchased through the company website

Metamucil Sugar-Free Orange Smooth Powder

Metamucil is a dietary fiber supplement containing psyllium husk, which may help with blood sugar management. In addition, it claims to increase energy levels, improve gut health, and lower “bad” cholesterol.

However, Metamucil does contain Yellow 6, a synthetic food dye that has been shown to be toxic to animals. Although research remains inconclusive, it’s important to stay informed about the possible risks associated with synthetic food dye.

Pros:

• Vegan
• Without added sugars
• Can be purchased at your local store or online

Cons:

• Contains synthetic food dyes
• With added sugars

Beta-Glucan Powder 1,3/1,6

This dietary fiber supplement contains only one ingredient, and that is beta-glucan. Beta-glucan is a type of soluble fiber that has been shown to improve insulin sensitivity. Oat beta-glucan, for instance, has been suggested to reduce the glycemic response when eating foods that contain carbohydrates.

This simply means that beta-glucan can slow down the rise in blood sugar after a meal containing carbohydrates.

Pros:

• Vegan
• Gluten-free
• Without artificial additives
• Can be purchased at your local store or online

Cons:

• Lack of flavors
• Only contains beta-glucan

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Benefiber Original

Benefiber is a prebiotic supplement. It’s formulated with prebiotic fiber – a type of dietary fiber that feeds the beneficial bacteria in your digestive tract, producing short-chain fatty acids. These short-chain fatty acids have been shown to reduce blood sugar levels and improve insulin resistance.

Since prebiotic fiber can be difficult to find in foods, taking Benefiber Original can help you get enough fiber and fill that nutritional gap, thus improving your gut health and helping manage your blood sugar levels.

Pros:

• Gluten-free
• Without added sugars
• Unflavored
• Affordable
• Can be purchased at your local store or online

Cons:

• Lack of flavors
• Contains more calories than other fiber supplements
• Doesn’t mix well with carbonated beverages

Factors to Consider When Selecting a Fiber Supplement

Here are a few things to consider when choosing your fiber supplement:

• Make sure your chosen supplement adheres to any dietary restrictions (vegetarianism, veganism, lactose intolerance, gluten sensitivity, etc…)  you may be following. For example, capsules are usually made from gelatin, making them unsuitable for vegetarians and vegans.
• Consider the form of your chosen supplement. Fiber supplements come in many different forms, with capsules and powder being the 2 most popular ones. Capsules are easy and great on the go; however, some people find it difficult to swallow capsules, making powder supplements a better alternative.
• Read nutritional information and avoid unnecessary ingredients such as added sugars, artificial additives, and coloring.

It’s recommended to consult with a healthcare professional before starting any new dietary regimen, supplements included.

Incorporating Fiber Supplements Into a Diabetes Diet

If you’re considering incorporating fiber supplements into your diet, make sure to introduce them gradually to allow your body to adjust to new changes. Starting with only a few grams of soluble fiber will help you avoid uncomfortable side effects such as gas, bloating, or stomach pain.

It’s usually recommended to drink fiber supplements on an empty stomach and wash it down with a few glasses of water. However, the instructions for different dietary fiber supplements may vary, making it crucial to read the instructions carefully before taking them.

In addition, it’s important to note that while supplements are a good way to increase your fiber intake, the majority of dietary fiber should come from food.

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Best Fiber Supplement for Diabetics: Key Takeaways

When you eat high-fiber foods like fruits, vegetables, and whole grains, it slows down the release of glucose into the bloodstream and increases insulin sensitivity. Fiber supplements can also have this effect.

Containing plant-based fibers such as psyllium husk and glucomannan, ColonBroom and DoFasting’s Appetite Suppressant are among the best fiber supplements for maintaining healthy blood sugar levels.

Always make sure to consult a healthcare professional before taking dietary supplements.