Best 10 High-Fiber Foods to Help Manage Type 2 Diabetes
DiabetesType 2 Diabetes

10 Fiber-Rich Foods for Your Diabetes Diet

By
and
Updated on January 9, 2026
by
artichoke, popcorn, avocado

Found in plant-based foods, fiber is a carbohydrate that your body can’t digest. It helps slow the rise in blood sugar after a meal.

There are two types of fiber — insoluble and insoluble — and they’ve both got big benefits. Insoluble fiber doesn’t dissolve and is good for you because it promotes bowel regularity and helps prevent constipation.

 “Foods high in soluble fiber become gummy or sticky as they pass through the digestive tract, helping to reduce the absorption of cholesterol,” says Toby Smithson, RDN, CDCES, a coauthor of Diabetes Meal Planning & Nutrition for Dummies in Hilton Head Island, South Carolina.
That’s a plus for anyone, but especially for people with diabetes, who are nearly twice as likely to get heart disease or have a stroke.

 all offering a mix of soluble and insoluble fiber plus additional nutrients.
Eating 30 grams (g) of fiber per day can help people with type 2 diabetes improve blood sugar management, reduce body weight, and lower the risk of cardiovascular disease. It may also reduce the risk of early death by up to 48 percent in people with diabetes.

 To take the guesswork out of healthy eating, we rounded up some foods that contain a mix of soluble and insoluble fiber to consider adding to your diabetes diet.
1

Love Your Lentils

lentils

About 37.5 percent of the carbs in lentils come from fiber, which can help keep your blood sugar stable, says Jill Weisenberger, RDN, CDCES, a member of the Academy of Nutrition and Dietetics who is based in Newport News, Virginia, and is the author of 21 Things You Need to Know About Diabetes and Your Heart.

Cooked lentils boast 15.6 g of fiber and 230 calories per 1-cup serving, making them an excellent source.

 They also offer about 40 g carbohydrates and about 18 g of protein. When combined with a high-fiber diet, protein can help you feel full longer and keep your blood sugar from spiking.

 In a hurry? Opt for quick-cooking red lentils, and use them in a soup or salad, Weisenberger suggests.
2

Bring on the Beans

beans
The trick for reaping the most benefit from beans? Pick a rainbow of them. A half-cup serving of cooked red kidney beans has about 6.5 g of fiber, making them a good source.

 A half-cup of black beans has about 8 g,

 while a half-cup of white beans has about 6 g.

 Each type of bean contains roughly 120 calories and 20 g of carbs per serving.
Along with providing fiber, beans contain a starch that’s resistant to digestion.

 This means it doesn’t get into your bloodstream quickly and affect blood sugar, Weisenberger says.

Plus, that starch is good news for good gut bacteria. “When bacteria make a meal of resistant starch, some fatty acids are formed,” she says. These beneficial fatty acids promote better use of insulin and healthier colon cells. To get more beans into your diet, try tossing them into your favorite salad, soup, or entrée.

11 High-Fiber Foods to Add to Your Diet

Discover the best sources of dietary fiber to boost your daily intake, with delicious and nutritious food options.
11 High-Fiber Foods to Add to Your Diet

Next up video playing in 10 seconds

3

Steam an Artichoke

artichoke
Artichokes are tender and flavorful, and they’re packed with fiber: One medium artichoke has nearly 7 g. They also provide blood pressure-lowering potassium and magnesium,

 as well as vitamin C and folate. The same serving amount also contains 14 g of carbohydrates and 64 calories.

To cook artichokes, Weisenberger recommends first removing the bottom leaves and cutting off the top third of the veggie, removing the stem, and trimming the thorns from the top leaves. Then steam for about 25 minutes over boiling water. Once cooled, pull off the succulent bracts (leaf-like structures that protect the artichoke flower) and dip them in an olive oil–based vinaigrette.

4

Pop Some Fresh Popcorn

popcorn

Don’t reach for a bag of chips when you want a salty snack — air-pop homemade popcorn instead. Skip the salt and butter, and instead drizzle with a bit of olive oil, sprinkle on some dried herbs, or add a dash of hot sauce.

Three cups of air-popped popcorn contains about 3.5 g of fiber.

 The same serving size also offers 93 calories and almost 19 g of carbohydrates. Popcorn is also a low glycemic–index food, meaning that it has a gradual impact on blood sugar levels.

5

Add in an Avocado

avocado
Great mashed into a dip or used as a spread instead of mayo, avocados provide fiber and healthy fats.

 A half-cup serving has 5 g of fiber. The same serving size also has 120 calories and about 6 ½ g of carbohydrates. It also has around 11 g of fat, so remember that a little goes a long way.

Weisenberger suggests substituting in 1 tablespoon (tbsp) of mashed avocado for 1 tbsp of butter when baking, and opting for a slice of avocado in place of cheese on your favorite sandwich.

6

Pile on the Peas

peas
These starchy, high soluble–fiber veggies offer vitamins A, C, and K, and they make a great substitute for rice and other grains, Weisenberger says. A half-cup serving of cooked, drained green peas boasts almost 4 ½ g of fiber. The same serving size has about 12 ½ g of carbohydrates and about 67 calories, which is far less than white rice. At the same time, you gain about 4.4 g of protein per serving.

To help manage your carbohydrate intake while gaining these benefits, consider tossing peas into your favorite salad for added nutrients and fiber. Or enjoy peas on their own, sprinkled with a little fresh mint and parsley.

7

Score Big With Broccoli

broccoli
One cup of cooked, chopped broccoli offers about 5 g of fiber and nearly 2 g of protein. It also contains 11 g of carbohydrates and 55 calories. Plus, this cruciferous green veggie is an excellent source of vitamins C and K.

Weisenberger suggests several ways to serve up broccoli florets: You can steam them, toss them with a garlicky olive oil, mix them into a pasta or casserole (which you can enjoy in moderation), or add them raw and crunchy into your favorite green salad.

8

Take a Bite Out of Berries

berries
Bite-size and sweet, raspberries and blackberries are loaded with fiber and antioxidants.

 “Berries are loaded with health-boosting compounds, including those thought to help prevent certain types of cancer and improve the health of the heart,” Weisenberger says.
A 1-cup serving of raspberries contains almost 10 g fiber, nearly 18 g carbohydrates, and 78 calories.

 A 1-cup serving of blackberries has about 7 ½ g of fiber, almost 14 g of carbs, and nearly 62 calories.

 For a sweet dessert, enjoy berries topped with a few dark chocolate shavings.
9

Pick Pears

pears
Green, red, or brown, all pears offer similar health benefits. A large pear contains nearly 6 g of fiber. “For a fancy treat, drizzle a little balsamic vinegar over slices of a grilled pear,” Weisenberger suggests. Enjoy it for dessert, or serve the slices over salad greens at the start of your meal. A large pear contains about 27 g of carbs and 18 g of natural sugars, so be sure to plan ahead when working this fruit into your daily meal plan.

10

Try Barley and Oatmeal

oats

Both of these whole grains are good sources of insoluble fiber. You can swap out pasta in your favorite dishes for barley. You can also replace bread crumbs with oatmeal in meatloaf or for coating baked chicken or fish. Both barley and oatmeal contain the fiber beta-glucan, which improves insulin action, lowers blood sugar, and helps sweep cholesterol from your digestive tract, Weisenberger says.

A half-cup serving of pearled, cooked barley contains nearly 3 g of fiber, 22 g carbohydrates, and 97 calories.

 A half-cup serving of dry, uncooked oats contains about 4 g of fiber, 150 calories, and 27 g of carbs.

The Takeaway

  • Adding fiber-rich foods to your diet can help you manage your blood sugar levels and stay at a healthy weight. It may also lower your risk of cardiovascular complications, such as heart disease and stroke.
  • Lentils and beans are good sources of fiber and protein. They not only help you feel full, but also contain resistant starches that promote better use of insulin and don’t spike your blood sugar levels.
  • In addition to fiber, many of these foods contain healthy fats and antioxidants, helping boost heart health.

Resources We Trust

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Dietary Fiber: Essential for a Healthy Diet. Mayo Clinic. December 24, 2025.
  2. Diabetes, Heart Disease, and Stroke. National Institute of Diabetes and Digestive and Kidney Diseases. April 2021.
  3. Nitzke D et al. Increasing Dietary Intake for Type 2 Diabetes Mellitus Management: A Systematic Review. World Journal of Diabetes. May 15, 2024.
  4. Lentils, Mature Seeds, Cooked, Boiled, Without Salt. U.S. Department of Agriculture. April 1, 2019.
  5. Let’s Talk About Protein for People With Diabetes. American Diabetes Association. February 24, 2025.
  6. Beans, Kidney, Red, Mature Seeds, Cooked, Boiled, Without Salt. U.S. Department of Agriculture. April 1, 2019.
  7. Beans, Black, Mature Seeds, Canned, Low Sodium. U.S. Department of Agriculture. April 1, 2019.
  8. Beans, White, Mature Seeds, Cooked, Boiled, Without Salt. U.S. Department of Agriculture. April 1, 2019.
  9. What Is Resistant Starch? The Johns Hopkins Patient Guide to Diabetes.
  10. How Potassium Can Help Prevent or Treat High Blood Pressure. American Heart Association. August 14, 2025.
  11. Artichokes, (Globe or French), Cooked, Boiled, Drained, Without Salt. U.S. Department of Agriculture. April 1, 2019.
  12. Popcorn, Air-Popped, No Butter Added. U.S. Department of Agriculture. October 31, 2024.
  13. The Glycemic Index Guide. Diabetes Canada. July 2025.
  14. Avocados. Harvard T.H. Chan School of Public Health. April 2022.
  15. Avocado, Raw. U.S. Department of Agriculture. October 31, 2024.
  16. Peas, Green, Cooked, Boiled, Drained, Without Salt. U.S. Department of Agriculture. April 1, 2019.
  17. Rice, White, Medium-Grain, Enriched, Cooked. U.S. Department of Agriculture. April 1, 2019.
  18. Broccoli, Cooked, Boiled, Drained, Without Salt. U.S. Department of Agriculture. April 1, 2019.
  19. Berry Good for Your Heart. Johns Hopkins Medicine.
  20. Raspberries, Raw. U.S. Department of Agriculture. October 28, 2022.
  21. Blackberries, Raw. U.S. Department of Agriculture. April 1, 2019.
  22. Pear, Raw. U.S. Department of Agriculture. October 30, 2020.
  23. Barley, Pearled, Cooked. U.S. Department of Agriculture. April 1, 2019.
  24. Cereals, Oats, Regular and Quick, Not Fortified, Dry. U.S. Department of Agriculture. April 1, 2019.
Meet Our Experts
See Our Editorial PolicyMeet Our Health Expert Network
Lynn Griger photo

Lynn Grieger, RDN, CDCES

Medical Reviewer

Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988. 

Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.

See full bio
Diana Rodriguez

Diana Rodriguez

Author

Diana Rodriguez is a Kentucky-based health news writer. She is skilled at turning confusing doctor-speak and complex medical topics into understandable language for readers. She is a managing editor at Mayo Clinic and has written extensively for HealthDay.

See full bio

Kristeen Cherney, PhD

Author
Kristeen Cherney, PhD, is a freelance writer, essayist, author, and poet with more than 15 years of health writing experience for digital platforms such as Healthline, The Mighty, and LiveStrong. She’s covered nutrition, women’s and children’s wellness issues, as well as specialized topics ranging from diabetes and thyroid disease to anxiety, depression, asthma, allergies, and skin conditions.

With a doctorate in English (rhetoric and composition), Dr. Cherney focuses her academic scholarship on the intersection between disability and literacy. She also holds a Master of Arts in English and a Bachelor of Arts in communication.

Cherney has contributed to the books The Wiley Handbook on Violence in Education: Forms, Factors, and Preventions, Composing in Four Acts: Readings for Writers, and Georgia State University's Guide to First-Year Writing, as well as to scholarly journals like Praxis, the Journal of Teaching Writing, and the Journal of Dracula Studies.

Cherney enjoys running, meditating, hiking, and paddleboarding.
See full bio
See Our Editorial PolicyMeet Our Health Expert Network