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fiber and prediabetes

Fiber and Prediabetes: Why You Need To Eat More Fiber When You Have Prediabetes

Scientists have discovered critical information about fiber…including why you need to eat more fiber when you have Prediabetes — if you want to avoid chronic diseases. Read on to find out all about Fiber and Prediabetes, including what to eat…

In this study the scientists wanted to see if there was a link with carbohydrates and getting chronic lifestyle diseases as we age, so they studied…

  • How many carbs we eat
  • What kind of carbs we eat
  • What happens when we reduce carbs
  • How much sugar we eat

Think This Doesn’t Apply To You? (It Does). There’s a whole host of chronic lifestyle diseases. Type 2 Diabetes happens to be one of them!

So What’s The Answer? Should We Eat More Carbs? Less? No Carbs?

I think you’ll be surprised what the researchers found out! The scientists discovered what doesn’t work… and what does…

First, what doesn’t work the best to avoid chronic lifestyle diseases (including Type 2 Diabetes):

  • Reducing The Intake Of Carbs = doesn’t work the best
  • Eating On The Lower Glycemic Index = doesn’t work the best
  • Eating A Lower Glycemic Load = doesn’t work the best
  • Eating Less Sugar = doesn’t work the best

Now, what works the best to avoid chronic lifestyle diseases (including Type 2 Diabetes):

Eats Lots Of Fiber! Way more than you eat now...

“Essentially, we found that those who had the highest intake of fiber or total fiber actually had an almost 80 percent greater likelihood of living a long and healthy life over a 10-year follow-up. That is, they were less likely to suffer from hypertension, diabetes, dementia, depression, and functional disability.”

Association Between Carbohydrate Nutrition and Successful Aging Over 10 YearsThe Journals of Gerontology  April 24, 2016  

Fiber and Prediabetes — It’s All About Plants

Fiber from carbohydrates (plants) made the biggest difference to what the researchers termed “successful aging.”

So now what?

Why You Need To Eat More Fiber When You Have Prediabetes

Even a few hundred years ago our great-great grandpas and grandmas ate at least 100 grams of fiber ever day!

Nowadays…most people might be lucky to get 10 or 20 grams!

Start off slow…change your diet and aim to get 50 grams…everyday…within the next 6 months. If you want to higher…go for it! I usually eat at least 75 grams of fiber a day.

Where Do You Find Fiber?

From Plants! Stuff that grows from the ground!


  • Salad veggies like radishes, celery, carrot, cucumbers, cabbage, cauliflower, broccoli.
  • Root vegetables like beets, sweet potatoes, yams, celery root, baby red/purple potatoes.
  • Greens like kale, swiss chard, beet greens, spinach, romaine lettuce, parsley.
  • Veggies like asparagus, Jerusalem artichoke (sunchoke), jicama, artichokes, green beans, yellow beans, turnips, parsnips, brussels sprouts, onions, garlic, leeks, zucchini.

Time for a ChickPea Parsley Salad!

Fruit (Eat The Fruit Whole)

Whole fruits like oranges, grapefruit, kiwi, apples, pears, plums, peaches, apricots, nectarines, bananas, coconut,  berries and avocados (yes, they are a fruit). Check out some fibery coconut in my Chia Muesli Recipe.

Whole Grains

  • Whole grain rice like brown rice, wild rice, red rice, black rice.
  • Whole grains like whole barley, barley flakes, whole oats, steel cut oats, oat groats, whole oat flakes, whole kamut, kamut flakes, whole spelt, spelt flakes, whole triticale, triticale flakes, quinoa, wheat berries, whole wheat flakes, sorghum flour, popcorn

Whole Seeds

Whole seeds like sunflower seeds, pumpkin seeds, flax seeds, chia seeds, hemp seeds, sesame seeds, cacao nibs and powder. Check out some fibery chia and hemp in my Oatmeal Muesli Recipe .

You’ll also find tons of chia seed fiber my Chia Muffin Recipe .

Whole Nuts

Whole nuts like almonds, walnuts, peanuts, hazelnuts, cashews, pecans. Check out some fibery almonds and cashews in my Chia Muesli Recipe.

Alternate Flours

Beans and Legumes

  • Beans like kidney beans, white beans, soy beans, mung beans, adzuki beans, black beans, pinto beans, Chick peas (garbanzo beans). There are hundreds of kinds of beans… Check out my yummy Hummus Recipe (tons of fibery chick peas).
  • Lentils like red lentils, black lentils, brown lentils, french lentils. There are hundreds of kinds of lentils…

Cook your own beans and lentils in an Instant Pot – it’s SUPER EASY! Learn how here.

Instant Pot

Fiber and Prediabetes Plan –Increase Your Fiber Slowly!

Start slow…your gut microbes need time to adjust.

If you start sounding like a tuba…from the rear exit…slow down!

Add about 5-10 extra grams of fiber a day for two weeks…and then increase by the same every two weeks… slowly getting up to at least 50 grams a day — everyday!

Up your water intake too…you need way more water to digest all that fiber!

So now you know the answer to the question, “Why You Need To Eat More Fiber When You Have Prediabetes” .

Fiber and Prediabetes go hand in hand when you want to reverse your Prediabetes. Start eating more fiber today!

Learn how to Eat A High Fiber Diet – Click on The Image Below

95-5 Wellness Solution Download


About the Author Joan Pasay

As a Nutrition & Lifestyle Therapist I felt compelled to start Power In The Group. Why? To guide and support women like you with Prediabetes or Insulin Resistance so you can regain and nourish your health...without all the confusion. Together we can enjoy the richest quality of life for ourselves, with our families, and within our society...wanna come along?

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