Should You Be Fibermaxxing for Diabetes?

Fiber has recently captured social-media attention with a trend called “fibermaxxing,” where people try to maximize their fiber intake to gain its many health benefits.

Does it make sense for people with diabetes to eat as much fiber as they can? It might sound ideal, though it’s not necessarily that straightforward, especially for people with diabetes who need to watch their carbohydrate intake. But with smart planning, there are practical ways to gain the benefits of fiber without the pitfalls.

Consuming too much fiber through food or supplements can also lead to gut issues, says María Del Mar Félix, MD, a double board-certified physician specializing in endocrinology, diabetes, and metabolism and a medical adviser at Aeroflow in Florida.

“More than 50 to 60 grams per day can lead to [gastrointestinal] issues like bloating, pain, gas, and constipation,” she says, “and those symptoms can lead to poor medication absorption.”

Fiber is a key part of a healthy diabetes-related diet. It slows the breakdown and absorption of food to prevent sharp spikes in glucose after meals and steadies energy levels throughout the day, Dr. Félix says.

There are two types of fiber: Soluble fiber dissolves in water and slows digestion, and it is found in fruits, vegetables, oats, and legumes. Insoluble fiber speeds it up, and it is mostly found in whole grains, nuts, seeds, and the skin of fruits and vegetables.

“Insoluble fiber, from whole grains, vegetables, and nuts, doesn’t dissolve in water but acts as a bulking agent,” Félix says. “While it does not directly slow glucose absorption, it improves insulin sensitivity and long-term glycemic control.”

One challenge with fibermaxxing for diabetes is that many high-fiber foods also are high in carbohydrates, leading to blood sugar spikes.

This can create a timing issue if you are using insulin to treat your type 1 or type 2 diabetes. Insulin doses usually match digestion to act at the right point, Menning says. High-carbohydrate meals, even when they’re full of wholesome ingredients like whole grains and fruit, can require larger doses of insulin to keep blood sugar on target, and fiber’s digestion-slowing effect can make dosing even trickier.

“High-fiber meals change when and how fast carbohydrates turn into glucose in the blood,” Félix says. “Dosing should be adjusted carefully, as high-fiber meals may delay the rise in blood-sugar levels, which can lead to early insulin peaks before the effect of the carbs hit,” she says.

For people with type 2 diabetes who do not need to use insulin before meals, the trade-offs are different. Higher fiber can help with feeling full after meals and insulin effectiveness. But the extra carbs can still raise blood-sugar levels.

Menning recommends combining complex, fiber-rich carbs — such as black beans and sweet potatoes, which take longer to break down than simple carbs such as white bread and sugars — with lean protein and healthy fats. This helps with balancing blood-sugar levels.

If you want to increase your fiber intake, slow and steady is best. Start small and let your body adjust.

“Add in high-fiber foods gradually, while making sure to drink plenty of liquids and see how your body feels,” Menning says.

If you are adding too much too quickly, she says, you may notice symptoms such as:

• Abdominal pain
• Bloating
• Constipation
• Diarrhea
• Gas

Félix advises patients to increase fiber intake by 3 to 5 grams a day until you reach the daily target. Spread fiber evenly across meals and snacks for better tolerance. Staying hydrated with at least 1.5 to 2 liters of water daily, or six to eight glasses, is crucial, she adds.

Menning recommends building meals this way to balance the effect of fiber-rich carbs. Simple swaps such as lentil or chickpea pasta for white pasta, or whole fruit over juice, also help, in addition to adding chia or flaxseeds to yogurt.

“It’s always best to get nutrients from real foods, but when it cannot be obtained from food alone, a supplement may help,” Menning says.

Continue tracking changes to your blood sugar as well, and talk to your doctor if you notice large increases or decreases.

The amount and type of fiber you need varies based on your habits and health. Talk to your doctor before taking on any major dietary change.

According to Félix, people with type 2 diabetes, insulin resistance, weight concerns, or high cholesterol have the most to gain from increasing their fiber intake. Extra fiber can also help relieve constipation and improve heart health, but some groups should be more cautious.

Fibermaxxing also can cause complications for various conditions, Félix says. Proceed with caution if you have:

• Gastroparesis
• Inflammatory bowel disease
• Frequent hypoglycemia

Getting personal guidance will help make sure the benefits outweigh any risks.

• Fibermaxxing, or dramatically increasing the amount of fiber you consume, may pose risks as well as benefits for people with diabetes.
• Fiber is extremely healthy for people with type 1 and type 2 diabetes, but you should increase your intake by only a few grams a day to minimize gastrointestinal side effects. Health authorities typically do not recommend exceeding the daily minimum fiber recommendations.
• Stay mindful of your carbohydrate intake, and focus on gaining fiber from whole foods, not supplements.
• Consult your doctor for tailored advice on high-fiber diets, especially if you use insulin or have a condition that affects your digestion, such as gastroparesis.