A study has shown that a diet high in fiber may help control blood sugar for those with Type 2 Diabetes.

The study, published in the journal Science, focused on the effect of a high-fiber diet on those with Type 2 Diabetes. Researchers at Rutgers University found that a diet rich in whole grains, probiotics, and traditional Chinese medicinal foods boosted the growth of gut flora that produces short-chain fatty acids. The bacteria then promoted hormones that boosted insulin production, which led to better control of glucose in many of the people studied.

89 percent of those eating a diet high fiber were found to have adequate glycemic control, while only 50 percent of those in the control group had adequate control of their glucose levels.

The results may suggest that a diet rich in certain fibers that work with particular gut flora could be used to help treat Type 2 Diabetes. This research could eventually lead to a change in diet for those living with diabetes in order to manage their condition.

Many Americans don’t get enough fiber in their diets. Another study from 2014 found that most children and adults in the U.S. were not getting the recommended amount of dietary fiber or whole grains.

The American Heart Association suggests getting 25 to 30 grams of fiber daily.

You can increase the fiber in your diet with a number of different foods. Cooked oatmeal, for example, has 4 grams of fiber per cup, and half of an avocado has 6.7 grams.

Some of the best sources of fiber in your diet are split peas, with 16.3 grams of fiber per cup, lentils, with 15.6 grams per cup, and black beans, with 15 grams per cup.

Get More Fiber In Your Diet!

Looking to add more fiber into your diet? Here are some recipes from the Food Monster App made with fiber-rich ingredients!

Brazilian Style Black Beans

These Brazilian Style Black Beans are savory and tender, and they’re full of fiber! Try them on their own or with some greens and veggies.

Red Lentil Tikka Masala

Lentils are amazing – not only do they have fiber, but they’ve also got plenty of protein! This Red Lentil Tikka Masala is a creamy, spicy way to enjoy the benefits of lentils.

One-Pot Split Pea Curry

Even if you’re not usually a fan of split peas, this One-Pot Split Pea Curry will make you a believer! The garlic and coriander give this recipe a mildly spicy taste perfect for a family dinner.

Looking for more fiber-rich plant-based recipes? Download the Food Monster App. For those that don’t have it, it’s a brilliant food app available for both Android and iPhone. It’s a great resource for anyone looking to cut out or reduce allergens and find awesome recipes, cooking tips, articles, product recommendations and how-tos.

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