People with type 2 diabetes should aim to get at least the recommended daily amount of fiber, which is about 14 grams (g) per day for every 1,000 calories consumed, says Uva. That averages out to about 25 g of fiber per day for women and 38 g a day for men.
But some research and experts suggest that number should be higher — above 30 g per day for both men and women.
You don’t need to set fiber goals for every meal, though. “There is not a specific per-meal requirement for dietary fiber,” says Uva. “However, when high-fiber foods are consumed at each meal or snack, [your] appetite is better regulated, and energy can be optimized.”
Nor do you need to aim for a specific amount of soluble and insoluble fiber. Instead, try to incorporate both kinds into your diet, says Uva. (Insoluble fiber helps to bulk and soften stool for easier elimination, which is also important for your health, she says.)
If you’re still unsure how to work fiber into your diet, Uva suggests talking to a registered dietitian (RD) and certified diabetes care and education specialist (CDCES), who can create a tailor-made meal plan for you.
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