Soluble fiber is like "magic" for people with type 2 diabetes...
it can help lower blood sugar levels! Many health conditions can be prevented by consistently adding the correct level of soluble fiber to your eating plan.
Research has shown the average person consumes less than 20 grams a day...
whereas the recommended amount is 35 grams each and every day in order to gain the full benefits.
Fiber helps to manage both your blood sugar levels and weight:

• most high fiber food are low on the glycemic index and will help you feel full so you won't want to eat sugar
• it fills your stomach and the release of digested food to your intestines and bloodstream is slowed, giving your pancreas more time to provide the required amount of insulin
• by keeping you feeling full, your hunger is reduced...
  you eat less food and you lose weight
• soluble fiber contains no calories because it totally passes through your body

Soluble fiber is found: As a general rule, add two servings of fiber containing foods to each meal.
Most plant foods contain both insoluble and soluble fiber and some of the richest sources are: Oats and Oat Bran: 1 gram of soluble fiber is found in 1 packet of instant oatmeal...
3 grams in a half-cup of dry oat bran and 2 grams in 1 cup of cooked oatmeal Beans: When using canned beans please be aware some of the soluble fiber dissolves into the liquid, so if you are adding beans to a soup or casserole, just add the liquid as well.
Beans include kidney beans, black beans, lentils, pinto beans, butter beans, chick peas, split peas and lima beans Barley: Barley is often used in soups.
Even pearl barley which has been processed to remove it's hull and bran will give you 2 grams of soluble fiber each 3/4 cup serving (when cooked) Fruit: Fruits including:

• apples, plums, kiwi fruit, pears, mango, peaches
• blackberries, strawberries, raspberries,
• oranges, grapefruit...
  including the pulp and membranes will give you more fiber

Vegetables: These include:

• celery, sweet potato, turnip, artichoke
• potato with it's skin, brussel sprouts, cabbage, green peas
• broccoli, carrots, summer squash, zucchini, white beans
• cauliflower, asparagus and beets

Soluble fiber is not found in raw leafy green vegetables such as lettuce.
Psyllium: every 100 grams of psyllium gives 71 grams of soluble fiber, one heaped teaspoon of most psyllium products will give you about 3 grams Add Water: To reduce the side affects of your body adjusting to higher levels of fiber...
increase your fiber slowly and drink plenty of water.
It is not unusual to find it takes approximately six weeks for your body to adjust to the side effects which could include diarrhea and flatulence.
Fiber absorbs water like a sponge so don't forget to drink lots of water...
water helps fiber work and without enough water, you could find you become constipated.