From Everyday Health: Foolproof Tips for Getting Enough Fiber.

By jayabee52 Latest Reply 2014-12-08 07:21:58 -0600
Started 2014-12-02 22:29:08 -0600

This article is intended for the general population and is not "diabetes friendly" yet we also need fiber in our daily intake. There has been recently much talk on this site about Resistant Starch Fiber and so here is something more about different kinds of fiber and how it is valuable for us.

Take a look at this article which came to my inbox today ~

What are your thoughts?

Praying for better health for all.


36 replies

RetiredBear54 2014-12-08 07:21:58 -0600 Report

Hi James,
Good article. I've been pretty good at following the American Heart Association diet recommendations. Noticed that some here can handle things like potatoes without the spikes. I used to be able to, but no longer. For my wife and I, a sweet potato has been a great substitute with even more fiber and other benefits.

valentine lady
valentine lady 2014-12-06 11:23:05 -0600 Report

Hi James,
great topic, enjoyed it very much. Thanks for sharing. I get my fiber through vegetables and fruit. You do the same correct?
Love you,

rhett t
rhett t 2014-12-05 11:22:41 -0600 Report

this is a good article. There was one thing in the article and that was potatoes. they make my sugar shoot up so I don't do potatoes for fiber.

jayabee52 2014-12-05 12:01:19 -0600 Report

As I stated in the Intro above, this was written for the consumption of the general population, not necessarily aimed at those who have diabetes.

But we can adapt the info for our use. One does not need to consume potatoes to get the benefits of fiber from other foods.

Potatoes spike my BG (blood glucose) levels also so I haven't eaten one in quite some time. They also contain large amounts of potassium and so are a no no for me due to dialysis.

Panda99 2014-12-05 13:27:04 -0600 Report

Potatoes are one of the foods that don't spike me. I like them baked with the skin so I get the fiber.
I tend to think of my carbs as slow carbs (high fiber) vs fast carbs (low fiber) and find that I do the best on a combination of the two.

Glucerna 2014-12-05 17:34:31 -0600 Report

I really like the way you think about higher fiber vs lower fiber carbohydrate-containing foods. Legumes are good fiber sources; how do they work for you? ~Lynn @Glucerna

Panda99 2014-12-05 19:08:26 -0600 Report

I like to do yellow rice with red beans or lentils, this way I can still have some of these foods. I also make a pretty mean pea soup :-)
I tend to look for combinations, then find the serving size that works for me. Whenever trying new food or food combination it is important to test BG, you have to see what works best for you.

elizag1 2014-12-04 16:46:58 -0600 Report

I like pears and, my Son has to have pinto beans, they are really good for you too.
Good health to all!

Glucerna 2014-12-04 19:59:03 -0600 Report

Legumes like pinto beans, lentils, garbanzo beans, split peas, etc are excellent sources of fiber and protein. I like to mix them with other raw or cooked vegetables. ~Lynn @Glucerna

Grandmama16 2014-12-03 22:28:03 -0600 Report

Hmmmm…makes me feel better about my popcorn habit. Other than that fruits and veggies are something my body can't take too much of.

Kats49 2014-12-03 18:35:08 -0600 Report

Flax seeds and Chia seeds are a daily addition to my morning breakfast. I eat a number of my calories from raw food sources. That alone provides me with adequate fiber. Keeps my BS under control as well. When I keep up my exercise routines that is all the better. Legumes are my proteins sources as well as amino acids. All nut butters EXCEPT peanut I have an allergy. Ty for sharing the article.

DawnieD 2014-12-03 14:09:08 -0600 Report

James, I swear, the more I try to learn the more confused I get. I Wiki'd Res SF and then a link to amylose… . How important is this stuff for a type 1 who does get her 25-30 g fiber/day?

RosalieM 2014-12-04 07:28:17 -0600 Report

I started the discussion on Resistant Starch Fiber so I can help you.
The kind of starch I have experimented with for 7 years is Hi maize 260.
resistant starch fiber made from a special variety of corn. I have also experimented with inulin resistant starch fiber I found thee Hi maize variety is easier to use.
Here is how it woks, your body makes an enzyme to digest carbohydrates
when you have the Hi maize 260 in the same meal as a starch, say mashed potatoes, the Hi maize attaches to the enzyme and won't let the starch digest for one hour thereby lowering the blood sugar effect of the potatoes. Sugar is unaffected by the Hi maize. It will help a type 1 use less insulin, however you will need to watch your blood sugar very carefully until you get the hang if it or your sugars may go to low. If you try it, use it in the morning not at night that way you will be able to monitor your blood sugar
better until you get the hang of it. Grandma Rose

DawnieD 2014-12-04 11:57:02 -0600 Report

Is the Hi maize 260 a pill supplement? If not, what kind of foods can I find it in?

RosalieM 2014-12-04 14:14:34 -0600 Report

Dawnie D.;
It is not a pill. It is a white powder that can be added to foods, like mashed potatoes . I can get it and products made with it in because I make them. There are no products available in the market place as yet that I know of. I am working with Alliance (site sponsor)to be able to advertise my products on Diabetes Connect. That has not been worked out as yet. If you become my friend, I can help you privately. Grandma Rose

tabby9146 2014-12-03 10:27:09 -0600 Report

good article, for me, fiber helps me feel full and I eat most of what is listed often. oatmeal does not spike me as much as some people and I am so grateful for that. I cam careful on the fruit but I do eat some daily. I just make sure I have protein with it.

caloparr 2014-12-03 09:59:31 -0600 Report

Hi James, Here's my "2 cents" on fiber. I use all those listed in the article, except very few of the fruits. I must be unusual because I don't really remember feeling "full" just because I ate the fiber. Although I must say all of these are things on my list to buy and will continue to do so.

esjesjesj 2014-12-03 00:56:58 -0600 Report

Fiber seems to make absolutely no difference to my blood sugar levels. High-fiber, low fiber, resistant starch, all seem to have roughly the same effect. I also have the "slow" form of IBS and it takes somewhere between a half a cup to a quarter cup of fiber a day to keep things moving.

My conjecture is that fiber doesn't prevent starch from being absorbed, it speeds up the transit time of the carbohydrate embedded in the food so that you absorb less of it.

The transit time conjecture with regards to blood glucose levels would explain why I see certain things that others may not. For example, high resistant starch foods such as barley, rolled oats, peas etc. will bring my sugar up fast, and in the case of barley, for hours. My suspicion is that a little bit of fiber can slow down the passage of food through the intestines giving the small intestines even more time to extract every little gram of carbohydrate it can from the food. Not a bad survival strategy but hell if you're diabetic.

This would also explain why many people see there is no difference in blood sugar heights or rise times for fast carbs vrs slow carbs. If fiber does not affect the absorption rate and the food sits in the small intestines, the carbohydrate is going to be absorbed no matter what.

haoleboy 2014-12-02 22:58:53 -0600 Report

Chia and Flax seeds are a daily part of my "diet" and I have just started re-introducing Oatmeal back into the mix (about 1/4 cup raw daily).
I am a big believer in the health benefits of fiber (soluble in particular) and think they played a significant role in my ability to get off statins and maintain ideal cholesterol numbers.


RosalieM 2014-12-03 11:52:34 -0600 Report

Hi Steve,
It seems as though there is a misconception about fiber and the diabetic. Naturally occurring fiber isn't magic for the diabetic. What ever carbohydrate comes with the fiber will raise blood sugar. Fiber itself does not raise blood sugar as it is a carbohydrate that the body does not make an enzyme to digest. I may have contributed to the confusion. The higher the ratio is of fiber to other carbs in the food the less the blood sugar will rise and the less hungry you will be. This is what I left out. I buy oat bran, flax seed and resistant starch fiber in 50 lb bags.
I alter recipes to greatly increase the ratio of fiber to carbohydrate so I can make foods like cookies and muffins sugar free and very high in fiber. The resistant starch fiber, Hi maize and inulin is especially great as the texture of the product isn't so grainy. I am constantly experimenting in my kitchen. I found this to work. You will not find this information on line as I made it up. It works though. Sorry if I caused confusion.

haoleboy 2014-12-04 12:27:59 -0600 Report

As the resident resistant starch expert Rose I have a question …
is there a difference in eating one tbls. of Hi Maize 260 vs. 4 tbls. of uncooked rolled oats? As they contain similar amounts of resistant starch would the benefits be the same?


RosalieM 2014-12-04 14:25:31 -0600 Report

Hi Steve
No they would not be the same. Although oats, barley and even wheat unground all have resistant starch fiber, The Hi maize is a much higher concentration as the corn was specially hybridized to be a much higher in resistant starch fiber. The oats are just oats.
If you added a couple of teaspoons of the Hi maize to a cup of cooked oatmeal, the oatmeal would not raise your blood sugar nearly as much and the effect on blood lipids is greater than oatmeal (which is pretty good). Grandma Rose

haoleboy 2014-12-03 19:02:18 -0600 Report

my consumption of fiber has nothing to do with my diabetes. I have mentioned this before but it bears repeating … as a stroke survivor my #1 health concern is heart health and overall health … I'm fortunate that my blood glucose levels benefit from the "diet" I have chosen.
I do not figure "net" carbs as my experience has shown that to be unreliable … I eat a high fiber diet as I am convinced (from personal experiences) that it is beneficial to my goal of not having another stroke (or a heart attack, for that matter)

RosalieM 2014-12-04 07:41:14 -0600 Report

I don't count carbs at all either, don't need to. You are right about the fiber and lipids that clog your arteries. The Hi maize 260 resistant starch fiber really lowers those numbers related to strokes and heart disease. That is one of the other reasons I use it. I have stroke and heart disease in my genes as well. My sister and brothers do not all have diabetes
but they have had strokes and some of them died of heart disease. I have a brother that (lives far away) and has diabetes. He has had two heart attacks. I have had diabetes since the mid eighties and have no heart disease or high blood pressure at all. Hi maize 260 is a soluble fiber. That is the kind of fiber that helps with the arteries. Insoluble fiber makes you poop. A good thing too, but not enough you need them both. Grandma Rose

Michael V Baker
Michael V Baker 2014-12-02 22:56:54 -0600 Report

Agree with the outline of fiber contented food aside from the grain elements are major contribution to our daily intake to poop easier everyday. I have discovered in the last year, grains at large (all flours including wheat, pastas…) provoke blood sugar spikes and gaining weight unlike any other food. No, do not believe it's just me vs the population at large. Have read numerous studies and recent reportings suggeting grains are a major cause of internal inflamations somewhere in our physiologies, including the brain in multiple reported medical journals. Yes, eat adequate levels of fiber, especially vegetables and legumes for blood sugar stability vs. any large portions of simple sugar fruits and grains, unless you are immediately planning on exercising.

RosalieM 2014-12-04 07:50:27 -0600 Report

You are right about grains. Did you know you can buy just oat and wheat bran (fiber) without the flour part. It does not raise blood sugar at all. It is very use full in adding fiber to the diet and keeping blood sugar under better control. I buy oat bran without the starch part in 50 lb bags.
It really helps. GrandmaRose