Top High-Fiber Foods for Stable Insulin Levels

Here’s a list of high-fiber foods that are less likely to spike your insulin levels:

Fruits

1. Avocados (10 grams of fiber per medium-sized fruit)
2. Berries (raspberries, strawberries, blueberries) (3-4 grams of fiber per 1/2 cup)
3. Apples (4 grams of fiber per medium-sized fruit)
4. Pears (4 grams of fiber per medium-sized fruit)
5. Apricots (3 grams of fiber per 3-4 fruits)

Vegetables

1. Broccoli (5 grams of fiber per 1 cup)
2. Brussels Sprouts (5 grams of fiber per 1 cup)
3. Carrots (3 grams of fiber per 1 cup)
4. Artichokes (7 grams of fiber per 1 medium-sized artichoke)
5. Peas (9 grams of fiber per 1 cup)

Legumes

1. Lentils (16 grams of fiber per 1 cup)
2. Chickpeas (12 grams of fiber per 1 cup)
3. Black Beans (9 grams of fiber per 1 cup)
4. Kidney Beans (8 grams of fiber per 1 cup)
5. Split Peas (13 grams of fiber per 1 cup)

Nuts and Seeds

1. Almonds (3.5 grams of fiber per 1 ounce)
2. Chia Seeds (10 grams of fiber per 1 ounce)
3. Flaxseeds (8 grams of fiber per 1 ounce)
4. Pumpkin Seeds (2 grams of fiber per 1 ounce)
5. Sunflower Seeds (3 grams of fiber per 1 ounce)

Whole Grains

1. Oats (4 grams of fiber per 1 cup)
2. Quinoa (5 grams of fiber per 1 cup)
3. Brown Rice (3 grams of fiber per 1 cup)
4. Whole Wheat Bread (3-4 grams of fiber per slice)
5. Whole Grain Pasta (4-5 grams of fiber per 1 cup)

Remember to increase your fiber intake gradually to allow your digestive system to adjust. Aiming for 25-30 grams of fiber per day is a good starting point.