Fiber is an essential component of a healthy diet, yet shockingly, less than 1 in 10 people in the United States and the United Kingdom consume the recommended 30 grams per day. Decades of research have shown that consuming adequate fiber is associated with good health.
One of the reasons why fiber is crucial for good health is that even though we lack the enzymes to digest it, our gut bacteria can digest it. As they ferment the fiber, they produce compounds that support overall health by feeding the “good” gut bacteria.
Today, we’ll focus on the relationship between fiber intake and the risk of developing type 2 diabetes. Studies have shown that people who consume enough fiber have a 20–30% reduced risk of developing type 2 diabetes compared to those who don’t consume enough.
Whole grains, such as whole wheat, quinoa, bulgur, corn, popcorn, brown or wild rice, oatmeal, buckwheat, and barley, are particularly effective in reducing the risk of type 2 diabetes. Each 2-gram increase in fiber intake per day is associated with a 6% reduction in the risk of developing type 2 diabetes.
Simple dietary swaps can help increase your fiber intake and reduce your risk of type 2 diabetes. For example, swapping white bread for wholemeal bread, white pasta for wholewheat pasta, white rice for brown rice or barley, and white flour in baking for spelt, chickpea, or rye flour can make a significant difference.
The mechanisms by which fiber reduces the risk of type 2 diabetes include lower levels of body fat, production of short-chain fatty acids by gut bacteria, slower glucose absorption, and reduced inflammation. A high-fiber diet is also associated with better blood glucose control, healthier blood fats, lower body weight, reduced inflammation, and a reduced risk of premature death in individuals with diabetes.
To ensure you’re getting enough fiber in your diet, aim for at least 30 grams per day from a variety of plant sources. Tracking your fiber intake can be challenging, but with the help of ZOE’s new app, you can easily monitor your fiber, carb, and protein intake by snapping a photo of your food.
In summary, consuming an adequate amount of fiber is crucial for good health and can significantly reduce the risk of developing type 2 diabetes. By increasing your plant intake and focusing on plant diversity, you can ensure you’re getting enough fiber in your diet. Download ZOE’s app today to track your fiber intake and make smarter, science-backed food choices.
