The 5 Best High-Fiber Foods for Diabetes

Fiber plays a crucial role in supporting overall health, particularly for individuals with diabetes. One of its most significant benefits is its ability to help regulate blood sugar levels. By slowing the digestion and absorption of glucose, fiber prevents sharp spikes and crashes in blood sugar, promoting a steadier, more controlled rise. Unlike carbohydrates that are broken down into glucose for energy, fiber passes through our digestive system largely intact, helping to moderate how quickly glucose enters the bloodstream. This makes it an essential component of managing diabetes effectively.

For example, consuming whole-grain bread instead of white bread introduces additional fiber and nutrients, slowing the digestive process and leading to a more gradual increase in blood sugar. Incorporating fiber into meals doesn’t always require a complete diet overhaul—it can often be as simple as adding a high-fiber ingredient to complement your dish. With so many high-fiber foods available, it’s easy to find options that suit your preferences and dietary needs. Let’s explore some of the best high-fiber foods that can help you manage blood sugar while keeping your meals balanced and delicious.

1. Chickpeas 

Chickpeas (aka garbanzo beans) are an excellent high-fiber addition to any salad, sauté or grain bowl. A ½-cup serving of canned chickpeas contains about 117 calories, 6 grams of protein, 19 grams of carbohydrates, 2 grams of fat and 5 grams of fiber. The fiber and protein serve to slow down the digestion of the carbohydrates in the chickpeas, allowing them to raise blood sugar slowly and steadily, which is especially helpful when you have diabetes. Try our Classic Hummus for a boost of chickpeas in your diet. 

2. Chia Seeds 

Chia seeds are a fiber powerhouse. One tablespoon of chia seeds (1/2 oz.) contains about 70 calories, 2 grams of protein, 4 grams of fat and almost 5 grams of fiber in just one small spoonful!

One study found that people with both type 2 diabetes and hypertension who included 40 grams of chia seeds every day for 12 weeks experienced a significant reduction in systolic blood pressure compared to those who did not add chia seeds to their diet.

Chia seeds are super universal, too. You can add them to just about anything for a boost of fiber, protein and healthy fat. Add chia seeds to oatmeal, overnight oats, toast (sweet or savory), smoothies or salads to reap the benefits. Or try a delicious chia seed pudding! 

3. Edamame 

Edamame is an excellent protein- and fiber-filled food. One cup of shelled edamame contains about 188 calories, 18 grams of protein, 13 grams of carbs and 8 grams of dietary fiber. The high protein and fiber content help slow down the digestion of these tasty green soybeans, making them a great addition to a diabetes-friendly eating pattern.

There are so many different ways to incorporate edamame into your diet. Add ½ cup shelled edamame to any salad for a plant-based protein boost. You can boil frozen edamame for 5 minutes, drain and season with salt, and enjoy it as a high-protein snack at any time. Going out for sushi? Order the edamame as your appetizer. Starting the meal out with a high-protein, high-fiber appetizer can help you feel satisfied until your entrees arrive, and may help you enjoy your meal in more balanced portions.

4. Raspberries 

Raspberries are an excellent fruit option for those with diabetes. One cup of raspberries contains about 64 calories, 14 grams of carbs and 8 grams of dietary fiber. Research suggests that red raspberry consumption is linked to improvements in glucose handling and insulin sensitivity, though more robust, human studies are needed.

There are tons of ways to incorporate raspberries into your diet. Enjoy them raw, add them to salads, sprinkle over a parfait or combine them with chia seeds to make our Chia Berry Jam. That said, fresh raspberries can be expensive and spoil quickly, so opt for frozen ones to save some money and extend their shelf life.

5. Avocados 

Avocados are known for their healthy fat and omega-3 content, but don’t overlook them as an excellent source of fiber, too. One half of an avocado contains almost 7 grams of fiber—that’s 33% of the daily recommended amount for women and 23% for men. One half of an avocado also contains about 15 grams of unsaturated fat, which is a type of fat that has some heart-healthy benefits. Unsaturated fats can help to lower LDL (“bad”) cholesterol and raise HDL (“good”) cholesterol to help keep your arteries free of plaque and functioning at their best. The high fat and fiber content of avocados also makes them a super-slow-digesting food. 

Yes, avocado toast is delicious, but there are many other ways to enjoy all that this creamy fruit has to offer. Add mashed avocado to a sandwich in place of mayo, or add cubed avocado to a salad for more healthy fats and fiber. Have avocados that are on their way out? Peel, pit and cube them and throw them in the freezer in a zip-top bag. Add a couple of frozen avocado cubes to smoothies for healthy fat, fiber and tons of creaminess.

The Bottom Line 

Fiber is a super-important nutrient to include in any eating pattern, especially if you have diabetes. But remember, increasing your fiber intake should be a slow and steady endeavor, as eating too much fiber right off the bat can lead to some unpleasant digestive symptoms. Upping your fiber intake can be as simple as a few additions of high-fiber foods like these throughout your day.