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All types of soluble fibers slow digestion, so it takes longer for your body to absorb sugar (glucose) from the foods you eat. This helps prevent quick spikes in your blood sugar levels — an important part of managing diabetes. Soluble fibers also bind with fatty acids, flushing them out of the body and helping to lower LDL (bad) cholesterol.

Insoluble fibers help hydrate and move waste through your intestines. That’s one thing it does that helps prevent constipation and keeps you regular.


Soluble Fiber

  • Nuts
  • Seeds
  • Legumes like lentils and beans
  • Fruits like apples and strawberries
  • Cereals like oats  and barley
  • Avocado
  • Vegetables like broccoli and cucumber

Insoluble Fiber

  • Whole foods
  • Leafy greens like spinach and arugula
  • Seeds
  • Nuts
  • Whole wheat and other whole grains
  • Wheat bran
  • Vegetables like corn and carrots
  • Fruits with the skin like raisings and pears