Hormonal
High dietary fiber intake (specifically insoluble cereal fiber and whole grains) is associated with improved insulin sensitivity and a reduced risk of type 2 diabetes, primarily through gut microbiota-mediated mechanisms such as short-chain fatty acid (SCFA) production.
Prioritize insoluble fiber sources like whole grains and vegetables to support insulin sensitivity. While soluble fiber is beneficial, current evidence suggests insoluble fiber from whole grains may be more critical for preventing type 2 diabetes. Aim to increase intake significantly above current Western averages (often 18-24g/day) toward the recommended 30-35g/day for men and 25-32g/day for women.
Based on the current scientific evidence from prospectively designed and controlled studies, dietary fibre does appear to associate with improvements in insulin sensitivity and overall metabolic status.
Why this rating
Supported by multiple RCTs and meta-analyses, though long-term (>12 months) RCTs are noted as deficient.
Source
The Health Benefits of Dietary Fibre
Thomas M. Barber et al. · Nutrients · 2020
DOI 10.3390/nu12103209
More from this paper
- Dietary fiber intake is inversely associated with cardiovascular disease (CVD) risk and CVD mortality, with a dose-response relationship showing reduced risk per 7-10g/day increment.Good
- Dietary fiber supplementation leads to small, clinically minor reductions in body weight and body fat percentage, and is not a realistic standalone solution for effective weight reduction.Good
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