{"id":3354,"date":"2023-09-27T15:23:09","date_gmt":"2023-09-27T04:23:09","guid":{"rendered":"https:\/\/lifeprogram.org.au\/?p=3354"},"modified":"2024-02-15T09:58:30","modified_gmt":"2024-02-14T22:58:30","slug":"highfibrefoodsfordiabetics","status":"publish","type":"post","link":"https:\/\/lifeprogram.org.au\/health-hub\/highfibrefoodsfordiabetics\/","title":{"rendered":"Discover the best high-fibre foods for managing type 2 diabetes"},"content":{"rendered":"

A healthy diet improves a person\u2019s quality of life and wellbeing, and gives protection against chronic diseases. A key part of a healthy diet is dietary fibre: it supports digestive health and is associated with a reduced risk of type 2 diabetes, cardiovascular disease and some cancers.<\/span><\/p>\n

Fibre can also help with the management of type 2 diabetes.\u00a0<\/span><\/p>\n

In this article, we\u2019ll look at what dietary fibre is, how it benefits us and how we can make sure we\u2019re getting enough.<\/span><\/p>\n

What is fibre?<\/b><\/h2>\n

Dietary fibres assist digestive health by moving food through the intestines. Most of these fibres are carbohydrates that cannot be digested in the small intestine, so they pass into the large intestine, where they are broken down by gut microbiota (the bacteria that live in the digestive system). This process produces fuel for the microbiota and generates short-chain fatty acids (SCFAs). SCFAs are good for bowel health and may even protect against bowel cancer.\u00a0<\/span><\/p>\n

There are two types of fibre\u2014soluble and insoluble.<\/span>
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  1. Soluble fibres dissolve in water to form a sticky, gel-like substance in the stomach which slows down digestion. Sources of soluble fibre include plant foods such as fruits, vegetables, oats, barley and legumes.<\/span>\n

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  2. Insoluble fibre does not dissolve in water and stays intact as food moves through the gastrointestinal tract, adding bulk to its contents. This benefits bowel health.<\/span> Sources of insoluble fibre include wholegrain breads and cereals, nuts, seeds, wheat bran and the skin of fruits and vegetables.<\/span><\/li>\n<\/ol>\n

    Benefits of a high-fibre diet for people with type 2 diabetes<\/b><\/h2>\n

    As we\u2019ll see in a moment, high-fibre foods can positively impact blood glucose levels, which can delay or prevent the onset of the complications of type 2 diabetes. A high-fibre diet is also helpful with weight management, which is beneficial in guarding against the complications that are associated with the condition. High-fibre foods tend to have a lower energy density, which means they provide fewer kilojoules per gram. Also, the gel-like substance that forms when soluble fibres mix with water slows the emptying of your stomach, increasing digestion time. This can result in a prolonged feeling of being full and a reduced appetite.<\/span><\/p>\n

    Eating a diet that is rich in fibre can bring many other health benefits, such as lowering the risk of:<\/span><\/p>\n