Nutrition experts share dietary tips for fiber intake and blood sugar stability

Nutrition experts and dietitians suggest several dietary habits to improve digestion, stabilize blood sugar, and support weight management.

To increase fiber intake, registered dietitian Lauren Manaker recommends establishing a consistent daily habit, such as eating a serving of fruit at the same time each day. Fiber is categorized into soluble fiber, which can help manage cholesterol and blood sugar, and insoluble fiber, which aids regular bowel movements.

For healthy snacking, experts recommend options that combine protein, healthy fats, and fiber to promote satiety. Recommended snacks include popcorn, nuts, dark chocolate (at least 70% cocoa), dates, and grapes.

Regarding breakfast, specialists advise avoiding sugary pastries and white bread, which can cause rapid blood sugar spikes and subsequent fatigue. Instead, opting for rye or whole-grain bread paired with protein and healthy fats—such as eggs, cottage cheese, or lean meats—can result in more stable glucose levels and sustained energy throughout the morning.