Research
Hormonal
Viscous soluble fibers (e.g., beta-glucans, pectin, psyllium) delay gastric emptying, which contributes to reduced postprandial glucose concentrations and improved insulin sensitivity.
Incorporate viscous soluble fibers like beta-glucans (oats), pectin (apples), or psyllium into your meals. These can help slow down digestion, leading to more stable blood sugar levels after eating. Ensure adequate water intake when consuming these fibers.
ModerateSupportsMEDIUM confidence
High food viscosity induces gastric distension... delays GE and/or physically prevents absorption of nutrients in the small intestine... this suggests that viscous fibers might improve glycemic control by delaying GE rate.
Why this rating
Mixed results in human intervention studies; some show benefit, others no effect.
Source
Gastrointestinal Transit Time, Glucose Homeostasis and Metabolic Health: Modulation by Dietary Fibers
Mattea Müller et al. · Nutrients · 2018
DOI 10.3390/nu10030275
narrative_reviewCited 321×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Dietary fiber intake modulates gastrointestinal transit time, which serves as a key mechanism for improving glucose homeostasis and reducing the risk of metabolic diseases like obesity and type 2 diabetes.Moderate
- Accelerated gastric emptying in overweight and obese individuals may contribute to rapid postprandial glucose increases and insulin resistance.Limited
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