Fibermaxxing and the high fiber diet for diabetes

If you want to increase your fiber intake, it’s best to do so slowly and steadily. Start small and let your body adapt.

“Gradually add fiber-rich foods, while making sure to drink plenty of fluids and see how your body feels,” says Menning.

If you add too much too quickly, she says, you may notice symptoms like:

• Abdominal pain
• Bloating
• Constipation
• Diarrhea
• Gas

Félix advises patients to increase their fiber intake by 3 to 5 grams per day until they reach the daily goal. Distribute fiber evenly in meals and snacks for better tolerance. Staying hydrated with at least 1.5 to 2 liters of water per day, or six to eight glasses, is crucial, she adds.

Menning recommends preparing meals this way to balance the effect of fiber-rich carbohydrates. Simple swaps, like lentil or chickpea pasta for white pasta, or whole fruit for juice, are also helpful, along with adding chia or flax seeds to yogurt.

“It’s always best to get nutrients from real food, but when they can’t be gotten from food alone, a supplement can help,” says Menning.

Also continue to monitor changes in your blood sugar and talk to your doctor if you notice significant increases or decreases.