Dietary fiber is a complex carbohydrate and bioactive food compound that has an important role in diabetes management and cardiometabolic health. High-fiber dietary patterns are associated with a lower risk of type 2 diabetes, cardiovascular disease, obesity, gastrointestinal disorders, and certain cancers. ¹,²
In individuals with diabetes, fiber-rich eating patterns have been shown to improve glycemia, reduce postprandial glucose excursions, and improve lipid profiles. ¹ A recent meta-analysis found that for individuals with type 1 diabetes, a high- fiber diet not only supports A1c reduction but is also associated with reduced hypoglycemia risk due to its role in slowing digestion and absorption. ³ Despite this evidence most adults fail to meet recommended fiber intake guidelines, presenting an opportunity for nutrition interventions.
Dietary Fiber and Diabetes
The Dietary Reference Intake (DRI) for fiber, established by the Institute of Medicine, along with the 2026 ADA Standards of Care ¹ , recommends 14 grams of fiber per 1,000 Calories, corresponding to an Adequate Intake of approximately 25–38 grams per day depending on age, gender, and energy needs. 4 Higher-fiber dietary patterns greater than 35 grams per day ³ and up to 50 grams per day 1 may provide additional glycemic benefits for individuals with diabetes.
Both the 2020–2025 and 2025–2030 Dietary Guidelines for Americans 5 emphasize fruits, vegetables, whole grains, and legumes as primary fiber sources; however, the recommended portions of these food groups differ between guidelines. The newly released 2025–2030 guidelines place greater emphasis on overall dietary patterns and whole-food sources, with reduced total grain servings, increased emphasis on legumes, and a prioritization of reduced processed foods rather than focusing on fiber as an isolated nutrient.
However, the Scientific Report of the guidelines does reference an optimal fiber intake range of 25–29 grams per day. ² Aligning with ADA Standards of Care, the focus shifts from individual nutrients to overall eating patterns, supporting health professionals to encourage food choices that help individuals meet evidence-based guidelines for fiber recommendations.
Disparities Occurring With Dietary Fiber Intake
Despite serving-size guidance and scientific evidence on the benefits of fiber, average intake in the United States remains far below recommendations. Fewer than 5-7% of adults meet daily fiber requirements. 5 Disparities in intakes among groups have grown over time, with data from the 2017–2018 USDA Economic Research Service showing that, within Hispanic populations, fiber consumption was highest at about 9 grams per 1,000 Calories, compared with
7.7 grams per 1,000 Calories among non-Hispanic White individuals, and 7.0 grams per 1,000 Calories among Black individuals 6 .
Although the amount varies across groups, most individuals reach only 58% of the daily fiber recommendations. Inadequate intake stems from not only food preferences but tolerance, food cost and access, time constraints, nutrition literacy, as well as, other social determinants of health. To help the U.S. population meet fiber goals, practical strategies consider not only culturally relevant nutrition interventions but food assistance programs, systems planning, and community resources that improve access to fiber-rich foods.
Understanding Fiber: “Good Source” Versus “Excellent Source”
Therapeutically, the type of fiber matters, with insoluble or soluble providing different health benefits. Insoluble fiber creates bulk within the stool and can promote bowel regularity and reduces risk of certain cancers. Whereas, soluble fiber forms a viscous gel in the gastrointestinal tract and provides metabolic benefits, including reduced postprandial glucose responses and lower cholesterol levels. 7
While not specific to type, understanding fiber claims on food labels is a practical entry point for guiding individuals toward higher-fiber food choices. According to FDA labeling regulations, foods may be labeled a “good source” of fiber if they provide 10–19% of the Daily Value per serving (≥3 grams), while an “excellent source” of fiber provides greater than or equal to 20% of the Daily Value per serving (≥5 grams). 8
Additionally, the FDA has approved the use of “will reduce the risk of coronary heart disease” health claims
on food packaging due the cardioprotective effects of high soluble fibers β-glucan (found in oats and barley) and psyllium. 9 Emphasizing dietary patterns, food quality assessment, label literacy, and considerations for additional functional fiber supplementation can support individuals with diabetes to make informed food choices and shifts in their intake.
Practical Strategies & Ideas to Implement Higher Fiber Intake
Practical strategies to promote higher fiber intake are outlined in the 2026 ADA Standards of Care¹ (Check out Nutrition Behaviors to Encourage ¹ within section 5: Facilitating Positive Health Behaviors and Well-being to Improve Health Outcomes) and can be reinforced through simple, actionable “High-Five for Fiber” tips.
These tips are a catchy way to encourage health behaviors that may help individuals gradually add fiber (slow addition improves gut tolerance) to meet daily recommendations. Ideas can include having individuals choose at least one “high- fiber, excellent source” daily (which has more than 5 g fiber per serving), discover high soluble fiber foods, strive for five, or more, servings from vegetables and/or fruits each day, and/or “take five” to plan meals that include whole grains, fruits, vegetables, legumes, and/or nuts and seeds each week. These tips encourage choice, helping individuals find foods that fit their personal preferences, affordability, cultural traditions, and lifestyles ¹ while supporting sustainable, health-promoting dietary patterns.
High-Five Food Ideas:
- Chickpeas (6 grams per ½ cup cooked)
- Black beans (6 grams per ½ cup cooked)
- Lentils (8 grams per ½ cup cooked)
- Black-eyed peas (5 grams per ½ cup cooked)
- Raspberries (8 grams per 1 cup)
- Blackberries (8 grams per 1 cup)
- Avocado (6 grams per ½ medium)
- Brussels sprouts (5 grams per 1 cup cooked)
- Artichoke (6 grams per ½ medium cooked)
- Boiled collard greens (5 grams per 1 cup cooked)
- Chia seeds (6 grams per 2 tablespoons)
- Barley (6 grams per 1 cup cooked)
- Whole wheat pita (~ 5 grams fiber per 1 pita)
References:
- American Diabetes Association Professional Practice Committee for Diabetes. 5. Facilitating Positive Health Behaviors and Well-being to Improve Health Outcomes: Standards of Care in Diabetes—2026. Diabetes Care 1 January 2026; 49
(Supplement_1): S89–S131. https://doi.org/10.2337/dc26-S005 - Guo Y, Li M, Huang Y. Association of dietary fiber intake with all-cause and cardiovascular mortality in U.S. adults with metabolic syndrome: NHANES 1999–2018. Front Nutr. 2025;12:1659000. doi:10.3389/fnut.2025.1659000.
- Zeng J, Beck M, Barouti AA, Löfvenborg JE, Carlsson S, Lampousi AM. Effects of different dietary patterns on glucose management in type 1 diabetes: a systematic review and meta-analysis of randomized controlled trials. EClinicalMedicine. 2025 Apr 28;83:103222. doi:10.1016/j.eclinm.2025.103222.
- Institute of Medicine (US) Committee to Review Dietary Reference Intakes. Summary Tables. Washington, DC: National Academies Press (US); 2011. Accessed January 18, 2026. https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t4/?report=objectonly
- U.S. Department of Health and Human Services (HHS) & U.S. Department of Agriculture (USDA) (2026). Dietary Guidelines for Americans, 2025–2030.
- Guthrie J, Lin BH, Smith TA. Food Consumption and Nutrient Intake Trends Emerge Over Past Four Decades. U.S. Department of Agriculture, Economic Research Service. August 28, 2024. Accessed January 18, 2026. https://www.ers.usda.gov/amber-waves/2024/august/food-consumption-and-nutrient-intake-trends-emerge-over-past-four-decades/
- McRorie JW Jr, McKeown NM. Understanding the Physics of Functional Fibers in the Gastrointestinal Tract: An Evidence-Based Approach to Resolving Enduring Misconceptions about Insoluble and Soluble Fiber. J Acad Nutr Diet. 2017
Feb;117(2):251-264. doi: 10.1016/j.jand.2016.09.021. - Food and Drug Administration, Department of Health and Human Services. 21 CFR § 101.54: Nutrient Content Claims for “Good Source,” “High,” “More,” and “High Potency.” Electronic Code of Federal Regulations. Updated through December 31, 2025. Accessed January 18, 2026. https://www.ecfr.gov/current/title-21/chapter-I/subchapter-B/part-101/subpart-D/section-101.54
- U.S. Food and Drug Administration. Authorized Health Claims That Meet the Significant Scientific Agreement (SSA) Standard. FDA. Accessed January 18, 2026.
https://www.fda.gov/food/nutrition-food-labeling-and-critical-foods/authorized-health-claims-meet-significant-scientific-agreement-ssa-standard
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