Fiber-Rich Foods Critical for Stable Blood Sugar All Day Long

11. Pears (With Skin)

Pears are one of the most fiber-rich fruits, especially when eaten with the skin. A medium pear provides around 6 grams of fiber, including soluble fiber that slows carbohydrate absorption and blunts blood sugar spikes. Their sweetness satisfies sugar cravings, but the fiber ensures a gradual release of glucose into the bloodstream. Pears also offer antioxidants like flavonoids and vitamin C, supporting overall metabolic and immune health. They’re excellent fresh, roasted, or sliced into salads. When you're looking for a sweet option that plays nice with your pancreas, a ripe pear—with the skin—is as close to perfect as fruit gets.

12. Barley

Often overlooked in favor of trendier grains, barley is actually one of the best foods for blood sugar control. Its high beta-glucan content—a form of soluble fiber—slows digestion and improves insulin response. Barley also contains resistant starch, which feeds beneficial gut bacteria and further helps modulate glucose levels. Choose hulled or pearled barley for soups, stews, or warm grain salads. It has a chewy texture and nutty flavor that make it satisfying and versatile. Unlike white rice or pasta, barley offers lasting fullness without the crash, making it a smart grain swap for long-term metabolic health.