Actress Kristen Bell has gained attention for her practical approach to blood sugar management, according to her co-star Justine Lupe. The strategy is straightforward: consume fiber before eating carbohydrates.
The technique involves eating leafy greens like spinach, taking a fiber supplement such as Metamucil, or consuming apple cider vinegar before meals containing pasta, bread, or other high-carb foods. This practice falls under the broader category of biohacking—using lifestyle modifications to optimize health outcomes.
The Science Behind Fiber Pre-Loading
Registered dietitian Amy Shapiro explains that preloading with fiber can slow glucose absorption into the bloodstream. Rather than experiencing a sharp blood sugar spike followed by a crash, the body processes carbohydrates more gradually. This steadier response helps reduce subsequent cravings and energy fluctuations.
The benefits extend beyond immediate blood sugar control. Stable glucose levels can improve mood, enhance focus, and promote satiety. Over time, this approach may reduce the risk of insulin resistance, type 2 diabetes, obesity, and cardiovascular disease.
Fiber Sources and Alternatives
Nutritionist Christina Palmisano notes that apple cider vinegar contains prebiotic fiber, which supports beneficial gut bacteria. These bacteria produce compounds that aid digestion and overall health. Multiple studies have documented apple cider vinegar's potential for supporting weight management and blood sugar regulation.
Among the options, Shapiro ranks real food fiber from leafy greens as most effective, followed by supplemental fiber like Metamucil, with vinegar as an optional addition. However, she cautions that apple cider vinegar's acidity may cause stomach discomfort in some individuals.
The Broader Fiber Trend
This approach aligns with "fibermaxxing," a growing trend focused on increasing dietary fiber intake. Holistic nutritionist Robin DeCicco highlights fiber's wide-ranging benefits, from gastrointestinal and cardiovascular health to weight management and cancer prevention.
DeCicco recommends incorporating fiber gradually through colorful foods—berries at breakfast, vegetable sticks as snacks, and side salads with meals. Nuts and seeds can add fiber throughout the day.
Important Considerations
While fiber offers significant benefits, it should be increased slowly to avoid digestive discomfort. Those with pre-existing gastrointestinal conditions should consult healthcare providers before making substantial dietary changes.
As Shapiro notes, fiber timing isn't a complete solution, but it can create measurable improvements in glucose response for many people when combined with an overall balanced approach to nutrition.