Add Fiber to Your Diet for Good Health

Studies show that diets that contain fiber, particularly soluble fiber, can improve blood glucose control, lower cholesterol and delay the onset of vision problems in people with type 2 diabetes. A high fiber diet is good for your diabetes, your heart and your eyes.

The American Dietetic Association recommends a diet that includes 20 to 35 grams of total fiber daily. Five to 10 grams of that should be soluble fiber. The best sources of soluble fiber are oats, particularly oat bran, barley, dried beans, soybeans, sweet and white potatoes, broccoli, asparagus, carrots, apples, pears, citrus fruits, berries, bananas, almonds, psyllium and flax seeds. Insoluble fiber (roughage) is found in most fruits and vegetables, beans, grains and nuts.

May foods that are high in soluble fiber are also high in carbohydrates, so talk to your doctor before adding these foods to your diet.