Yes, fiber can help lessen glucose spikes.
Fiber is most commonly found in plants, so including fruits, vegetables, beans, and whole grains in your meals and snacks can boost your intake.
Sources of fiber include:
- Chia seeds, flax seeds
- Fruits: raspberries, blackberries, blueberries, kiwifruit, grapefruit, apples, pomegranate arils, avocado
- Beans, lentils, edamame
- Vegetables: spinach, beets, asparagus, brussels sprouts, bell pepper, jicama, broccoli, cauliflower
- Nuts: almonds, pistachios
- Oats and oat bran
References:
1. Cai M, Dou B, Pugh JE, Lett AM, Frost GS. The impact of starchy food structure on postprandial glycemic response and appetite: a systematic review with meta-analysis of randomized crossover trials. Am J Clin Nutr. 2021 Aug 2;114(2):472-487. doi: 10.1093/ajcn/nqab098. PMID: 34049391; PMCID: PMC8326057.