Why Fiber Matters More Than You Think for Gestational Diabetes (And How to Actually Get Enough)

Nutrition content by Jamie Askey, RN. 

Introduction

Even before I was diagnosed with gestational diabetes, it felt like the message to "eat more fiber" was so oft repeated to me, it had almost started to lose meaning. Okay, fiber. Got it. But what does that actually look like? And more importantly, how is adding roughage to my diet supposed to help with blood sugar when I'm already monitoring carbs, protein, and fat?

Fiber isn't just some vague "healthy thing" you're supposed to eat. It's one of the most practical tools you have for managing blood sugar without medication. The right kinds of fiber can literally slow down how fast glucose enters your bloodstream, keep you feeling satisfied so you're not constantly hungry, and help with the constipation that seems to be an unwelcome companion to both pregnancy and gestational diabetes.

But the standard advice—"eat more fruits and vegetables"—doesn't tell you which ones actually move the needle, or how much you need, or how to fit 25-28 grams of fiber into a day when you're already dealing with food aversions, nausea, and a constantly shifting appetite.

This is the practical guide I wish someone had given me from the start.

The Two Types of Fiber (And Why Both Matter)

Not all fiber is created equal. There are two types, and understanding the difference helps you use them strategically.

SOLUBLE FIBER: YOUR BLOOD SUGAR MANAGER

This is the type that directly helps with gestational diabetes management. Soluble fiber dissolves in water and forms a gel-like substance in your digestive system. This gel slows down how quickly food moves through your stomach and intestines, which means glucose is released into your bloodstream more gradually rather than all at once.

The result? More stable blood sugar readings and fewer spikes after meals.

Soluble fiber also feeds the beneficial bacteria in your gut (which emerging research suggests may play a role in metabolic health), and can help lower cholesterol.

Where to find it: Berries, black beans, lima beans, kidney beans, brussels sprouts, broccoli, avocados, pears, apples, flax seeds, sunflower seeds, hazelnuts, oats, barley, lentils, chia seeds 

INSOLUBLE FIBER: YOUR DIGESTION HELPER

This type doesn't dissolve in water. Instead, it adds bulk to your stool and helps food move through your digestive system more efficiently. If you're dealing with the constipation that often accompanies pregnancy (especially when you have gestational diabetes and are being more careful about what you eat), insoluble fiber is your friend.

Where to find it: Wheat bran, chia seeds, flaxseeds, (cooked) quinoa, pears, raspberries, sunflower seeds, blackberries, almonds

Most whole foods contain both types of fiber in varying amounts, so you don't need to obsess over which is which. Focus on eating a variety of high-fiber foods, and you'll naturally get both kinds.

(For more on how fiber works together with other nutrients to stabilize blood sugar, check out our guide, The Simple Science Behind Eating Well with Gestational Diabetes: Why Protein, Fat, and Carbs Matter More Than You Think.)

How Much Fiber Do You Actually Need?

The recommendation for women is 25-30 grams of fiber per day. If that sounds abstract, here's some context: the average American eats about 15 grams daily. So you're looking at nearly doubling what most people typically consume.

This isn't about perfection—some days you'll hit 25 grams, some days you'll hit 20, some days you'll be lucky to hit 15 because pregnancy is unpredictable and food is complicated. The goal is to trend upward from wherever you're starting.

The High-Fiber Foods That Actually Make a Difference

Here's where we get practical. These aren't just "good sources of fiber"—these are the foods that pack enough fiber per serving to actually move you toward your daily goal.

THE HEAVY HITTERS (10+ GRAMS PER SERVING):

• 1 cup cooked lentils = 16 grams
• 1 cup cooked split peas = 16 grams
• 1 cup cooked pinto beans = 14.9 grams
• 1 cup cooked artichoke hearts = ~14 grams
• 1 cup cooked kidney beans = 11.6 grams
• 1 cup cooked chickpeas = 11 grams
• 1 medium avocado = 10 grams
• 1 medium whole artichoke = ~10 grams

THE SOLID CONTRIBUTORS (6-8 GRAMS PER SERVING):

• 1/2 cup black beans = 8 grams
• 1 cup raspberries = 8 grams
• 1 cup blackberries = 7.5-8 grams
• 1/2 cup white beans = 6 grams

THE EVERYDAY ADDITIONS (4-5 GRAMS PER SERVING):

• 1 medium-sized pear = 5.5 grams
• 1 slice high-protein bread = 5 grams
• 1 cup cooked quinoa = 5 grams
• 1/4 cup steel-cut oats = 5 grams
• 1 tablespoon chia seeds = 4 grams
• 1/2 cup cooked farro = 4 grams
• 1/2 cup edamame = 4 grams
• 1 medium-sized apple = 4.4 grams

THE SUPPORTING PLAYERS (2-3 GRAMS PER SERVING): 

• 1 cup blueberries = 3.5 grams
• 1 cup cooked sweet potato = 3 grams
• 1 banana = 3 grams
• 1 ounce dark chocolate = 3 grams
• 1 cup strawberries = 3 grams
• 10 almonds = 3 grams
• 1/2 cup cooked barley = 3 grams
• 1 orange = 2.3 grams
• 1 cup broccoli = 2 grams
• 2 tablespoons peanut butter = 2 grams
• 1/2 cup chopped carrots = 2 grams
• 3 cups raw spinach = 2 grams
• 1 tablespoon ground flaxseed = ~2 grams

What 25-30 Grams of Fiber Actually Looks Like

Let's build a few sample days so you can see how this works in practice:

Breakfast: 1/4c steel-cut oats (5g) + 1 tbsp chia seeds (4g) + 1c strawberries (3g) = Running total: 12g

Snack: 1 apple (4.4g) + 2 tbsp peanut butter (2g) = Running total: 18.4g

Lunch: 3c spinach (2g) + 1/2c chickpeas (5.5) = Running total: 25.9g

Breakfast: 1 slice high-protein bread (5g) + 1 banana (3g) + 2 tbsp peanut butter (2g) = Running total: 10g

Lunch: 1c lentils (16g) + 1/2c chopped carrot (2g) = Running total: 28g

Breakfast: 1 slice high-protein bread (5g) + 1 medium avocado (10g) = Running total: 15g

Snack: 1c raspberries (8g) + 1tbsp chia seeds (4g) + 1oz dark chocolate (3g) = Running total: 30g

Lunch: 1/2 c cooked farro (4g) + 1/2 c edamame (4g) + 1 c chickpeas (11g) = Running total: 19g

Dinner: 1/2 c black beans (8g) + 1 c broccoli (2g) = Running total: 29g

Focusing on high-fiber foods can make a big difference—you don't need to eat massive quantities of everything. Strategic choices get you there.

Making It Work in Real Life

The challenge isn't knowing which foods have fiber—it's actually incorporating them into your eating pattern when you're tired, nauseated, or just don't feel like cooking.

START WITH ONE HIGH-FIBER SWAP PER MEAL:

• Instead of regular bread, choose high-protein or whole grain bread with 5g fiber per slice
• Add a tablespoon of chia seeds to your morning smoothie or yogurt
• Include 1/2 cup beans in your lunch salad or grain bowl
• Snack on an apple or pear instead of crackers

BATCH COOK FIBER-RICH BASES:

• Make a big pot of lentils or beans on Sunday
• Cook farro or barley in bulk
• Prep vegetables so they're ready to add to meals

DON'T FORCE FOODS THAT MAKE YOU FEEL WORSE: If beans give you terrible gas (common during pregnancy), focus on fruits, vegetables, and whole grains instead. If raw vegetables are unappealing, cook them. The goal is finding high-fiber foods that work for your body right now, not forcing yourself to eat things that make you miserable.

(For more creative ways to make healthy foods actually taste good (which makes it easier to eat them consistently), see our guide to 40+ Pantry Staples That Make Gestational Diabetes Food Actually Taste Good.)

What About Fiber Supplements?

Research on fiber supplementation for gestational diabetes shows mixed results. Some studies indicate benefits, others don't show significant impact. The general consensus is that getting fiber from whole foods is preferable because you're also getting vitamins, minerals, and other beneficial compounds that supplements don't provide.

That said, if you're struggling to reach 25 grams through food alone, adding a fiber supplement (after talking with your healthcare provider) can help bridge the gap. Just be aware that some fiber supplements can cause digestive discomfort, especially if you increase your intake too quickly.

The Constipation Connection

One of the unsung benefits of adequate fiber intake during gestational diabetes is its effect on digestion. Pregnancy hormones slow down your digestive system, and being more restrictive about food choices (as you often are with gestational diabetes) can make constipation worse.

Adequate fiber, combined with staying hydrated, helps keep things moving. This isn't just about comfort—chronic constipation can contribute to hemorrhoids, which you definitely don't need added to your pregnancy experience.

Tracking Your Fiber Intake

You don't need to obsess over every gram, but tracking for a few days can be eye-opening. Many women discover they're getting far less fiber than they thought.

Use any food tracking app (or even the notes app on your phone) to log your food for 3-5 days. Look at your average daily fiber intake. If it's well below 25 grams, you know where to focus your efforts.

The Bottom Line

Fiber isn't a magic cure for gestational diabetes, but it's one of the most effective tools you have for stabilizing blood sugar naturally. The key is shifting from thinking of it as a vague health concept to seeing it as a practical strategy: prioritize high-fiber foods at each meal, aim for 25-28 grams daily, and pay attention to how your body responds.

The beauty of focusing on fiber is that it naturally leads you toward foods that are also nutrient-dense and beneficial for pregnancy. You're not just managing blood sugar—you're nourishing yourself and your growing baby in ways that support overall health.

And on days when hitting your fiber goal feels impossible? Give yourself grace. This is one piece of the puzzle, not the entire picture. Progress over perfection, always.

Where Can I Get More Support?

GD Kitchen! I created this resource to solve a problem I wish someone had already solved before my first GD pregnancy. I teamed up with OB Rachael Sullivan, DO and nutritionist Jamie Askey, RN, so that you'll have all the resources, and all the confidence, I didn't have myself.  

Looking for more? Check out the Blog, or try six free recipes here.

What else do we offer? The GD Starter Pack and The Recipe Membership.