Does Taking Fiber Help Regulate Blood Sugar?

Dietary fiber, the undigestible component of plant foods, improves digestive health by preventing constipation, hemorrhoids and diverticular disease. Because it expands in your digestive tract, fiber slows digestion, which makes you feel full longer so you're less likely to overeat. Fiber also lowers cholesterol levels by preventing cholesterol from being absorbed, and slows the absorption of glucose, reducing your risk for developing Type 2 diabetes. Various forms of fiber have different effects on the digestive process and offer different blood sugar-management benefits.

Beta-Glucan and Post-Meal Blood Sugar Reduction

A form of soluble fiber called beta-glucan, found in barley and oats, reduced post-meal blood sugar spikes in a study published in the December 2012 issue of "European Journal of Nutrition." Scientists fed laboratory animals diets containing barley flour for six weeks. Results showed lower levels of glycated hemoglobin -- a blood marker that indicates blood sugar levels for two to three months prior to the test -- in the beta-glucan-supplemented group compared to a control group. The treatment group also had higher levels of adiponectin, a hormone secreted by fat cells that promotes energy burning and glucose utilization.

Peas and Glucose Tolerance

The outer seed coats of peas might lower blood sugar by improving glucose tolerance -- the ability of cells to absorb glucose from the bloodstream -- according to an animal study published in the August 2012 issue of the "British Journal of Nutrition." Supplementation with pea coats improved absorption of glucose by muscle cells and decreased fasting blood sugar and insulin secretion. Additionally, the size of the insulin-producing cells of the pancreas decreased by 50 percent, indicating less demand placed on them from the pea-supplemented diet.

Inulin and Insulin Secretion

Inulin, a type of fiber found in some plants, such as chicory, Jerusalem artichoke, asparagus and leeks, might reduce risk of Type 2 diabetes by decreasing levels of fatty acids, which impair insulin secretion, according to a study published in the February 2010 issue of "Applied Physiology, Nutrition and Metabolism." Participants, all without diabetes, consumed beverages containing 56 grams of high-fructose corn syrup and 24 grams of inulin. Blood sugar and insulin levels rose to similar levels after the test beverage compared to a control group that consumed high-fructose corn syrup without inulin. However, levels of fatty acids in the bloodstream decreased more in the inulin group. Additionally, inulin increased levels of a hormone secreted by intestinal cells that promotes insulin production and secretion. These results indicate that inulin might promote improved blood sugar control when used regularly.

Fiber Dosage

Aim for a daily fiber intake of 14 grams for every 1,000 calories you consume, or 24 grams for a 1,700-calorie diet and 35 grams for a 2,500-calorie diet, according to the Harvard School of Public Health. Most Americans fall considerably short of that amount. Exceeding those recommendations with a high-fiber diet or fiber supplements such as psyllium may help in managing blood sugar levels, notes the University of Maryland Medical Center. Typical dosage for psyllium is 1 to 2 teaspoons in 8 ounces of water one to four times a day.