Gut Health and Blood Sugar Control

Medically reviewed and written by Dr Zeeshan Afzal, MBBS — Medical Officer at Welzo. Last updated: 28 July 2026. Reading time: approximately 15 minutes.

The link between gut health blood sugar control is now one of the best-evidenced areas in metabolic medicine — and it builds directly on our pillar guide to gut health in the UK and our guide to gut health and weight loss. The bacteria in your large intestine ferment the fibre you eat, release signalling molecules into your bloodstream, influence the hormones that tell your pancreas to release insulin, and help determine how sharply your glucose rises after a meal. Two people can eat an identical meal and produce very different glucose responses, and the gut microbiome is one measurable reason why. Browse the full Welzo gut health range and probiotic supplements for the products discussed below, including Akkermansia, citrus pectin powder, Welzo Ultra Purity Berberine and Welzo Ultra Purity TUDCA.

This matters at scale. Diabetes UK reports over 4.7 million people in the UK living with a diagnosis of diabetes, almost 1.3 million more living with undiagnosed type 2 diabetes, and an estimated 6.9 million people at increased risk based on their blood sugar levels — more than 12 million adults in total. Around 90% of diagnoses are type 2, the form most influenced by diet, weight, activity and, increasingly, the state of the gut. Understanding short-chain fatty acids, gut barrier function and microbiome diversity gives you practical levers that sit alongside — never instead of — medical care.

This guide covers the mechanisms, the human trial data, what to eat, what to consider supplementing, and the red flags that need a GP rather than a capsule. Practical starting points are covered in how to increase fibre, 30 plants a week and the best probiotics in the UK.

Start here: related Welzo guides

• Gut health in the UK: the complete guide — the pillar article for this cluster
• Gut dysbiosis and how to increase gut bacteria diversity
• Gut health and weight loss and gut health and hormones
• Fibre and cholesterol and high-fibre foods in the UK
• Berberine vs metformin and metformin stomach side effects
• How to choose a probiotic and the best prebiotic supplements in the UK

Key takeaways

• Gut bacteria ferment fibre into short-chain fatty acids. Genetic evidence suggests higher gut butyrate production causally improves the insulin response to a glucose challenge.
• In the PREDICT 1 study of 1,002 UK adults, glucose responses to identical meals varied by 68% between individuals — gut microbiome composition explained part of that difference.
• Fibre intake between 25g and 29g a day produced the greatest risk reduction across major outcomes including type 2 diabetes in a Lancet analysis of 185 prospective studies. UK guidance is 30g; most adults manage about 20g.
• A three-month randomised trial of pasteurised Akkermansia muciniphila improved insulin sensitivity by roughly 29% versus placebo in insulin-resistant adults — a small, exploratory but genuinely controlled human study.
• Metformin, the first-line UK drug for type 2 diabetes, works partly through the gut microbiome.
• Supplements support, never replace, prescribed treatment. Several gut supplements can lower glucose and must not be combined with diabetes medication without medical advice.

Table of contents

• How gut health and blood sugar are connected
• Four mechanisms linking the microbiome to glucose
• What the human evidence actually shows
• Signs your gut may be affecting your blood sugar
• Diet: the biggest lever you control
• Beyond diet: sleep, movement and stress
• Supplements for gut health and blood sugar
• Medications, the gut and glucose
• Testing and monitoring
• A practical 8-week plan
• Red flags: when to see your GP urgently
• Myths about gut health and blood sugar
• Frequently asked questions
• References

How gut health and blood sugar are connected

Insulin resistance in plain English

Insulin is the hormone that moves glucose out of your bloodstream and into cells. In insulin resistance, cells respond poorly to that signal, so the pancreas produces more insulin to achieve the same effect. For years, blood glucose can look normal while insulin quietly climbs. Eventually the pancreas cannot keep up, glucose rises, and type 2 diabetes is diagnosed. The NHS describes type 2 diabetes as a condition where the body cannot make enough insulin, or the insulin made does not work properly.

The important point for this article is that insulin resistance develops over years and is influenced by inflammation, liver fat, muscle mass, sleep, activity and diet quality — and the gut microbiome interacts with almost all of those.

Blood glucose monitoring. Image: BruceBlaus, CC BY 3.0, via Wikimedia Commons.

Why the same meal affects two people differently

The PREDICT 1 study recruited 1,002 twins and unrelated healthy adults in the UK and measured metabolic responses to standardised meals in clinic and at home. Responses to identical meals varied enormously between individuals: the population coefficient of variation was 68% for blood glucose, 103% for triglycerides and 59% for insulin.

Crucially, the researchers quantified what drove that variation. For postprandial glycaemia, meal macronutrients explained 15.4% of the variance and gut microbiome composition 6.0% — genetics contributed a modest 9.5%. In other words, the microbiome is a real and measurable contributor to your glucose response, though not the dominant one. Findings were independently validated in a US cohort.

Four mechanisms linking the microbiome to glucose

1. Short-chain fatty acids

When gut bacteria ferment fibre they produce short-chain fatty acids, principally butyrate, propionate and acetate. These are not waste products — they fuel colon cells, influence appetite hormones and act on receptors involved in glucose and energy metabolism.

The strongest causal evidence comes from a 2019 Nature Genetics study using bidirectional Mendelian randomisation in 952 normoglycaemic individuals with genotyping, gut metagenomic sequencing and faecal short-chain fatty acid measurements. A genetically driven increase in gut butyrate production was associated with an improved insulin response after an oral glucose tolerance test, while abnormalities in propionate production or absorption were causally related to increased type 2 diabetes risk. Because genetic variants are fixed at conception, this design is far less vulnerable to reverse causation than ordinary observational work.

Read more in short-chain fatty acids and butyrate supplements in the UK.

2. Incretin hormones and appetite signalling

Cells lining the gut release incretin hormones, notably GLP-1, in response to nutrients arriving in the intestine. GLP-1 amplifies insulin release after eating, slows gastric emptying and reduces appetite — the same pathway targeted by modern weight and diabetes drugs. Microbial fermentation products and fibre reaching the distal gut are among the stimuli for this release, which is one plausible route from fibre intake to steadier glucose.

3. Gut barrier integrity and low-grade inflammation

A well-maintained gut lining keeps bacterial components out of circulation. When barrier function declines, fragments such as lipopolysaccharide can enter the bloodstream and drive low-grade inflammation, and inflammation interferes with insulin signalling. This is one of the more established mechanistic bridges between digestive health and metabolic health.

See gut barrier function, is leaky gut real? and supplements for leaky gut.

4. Bile acids as signalling molecules

Gut bacteria chemically modify bile acids, converting primary bile acids into secondary forms. Bile acids are not just fat emulsifiers — they activate receptors involved in glucose and lipid handling. Change the bacteria and you change the bile acid pool, which changes the signal. Related reading: bile acid malabsorption and TUDCA vs milk thistle.

The digestive tract, where fibre fermentation and incretin release occur. Image: Mariana Ruiz (LadyofHats), public domain, via Wikimedia Commons.

What the human evidence actually shows

Study	Design	Main finding	What it does and does not prove
Sanna et al., Nature Genetics, 2019	952 people; Mendelian randomisation across 17 metabolic traits	Higher genetically driven butyrate production improved insulin response; propionate abnormalities raised type 2 diabetes risk	Supports causality for microbial metabolites; does not test any specific supplement
Berry et al., Nature Medicine, 2020 (PREDICT 1)	1,002 UK adults, standardised meals, continuous glucose monitoring	68% variation in glucose response to identical meals; microbiome explained 6.0% of that variance	Establishes personal variability; microbiome is one contributor among several
Depommier et al., Nature Medicine, 2019	Randomised, double-blind, placebo-controlled pilot; 40 enrolled, 32 completed, 3 months	Pasteurised A. muciniphila improved insulin sensitivity ~29% and reduced fasting insulin ~34% vs placebo	Genuine RCT evidence, but small, exploratory, single-centre; fasting glucose and HbA1c were unchanged in these non-diabetic participants
Wu et al., Nature Medicine, 2017	Double-blind RCT, treatment-naive type 2 diabetes, metformin vs placebo, 4 months	Metformin substantially altered the microbiome; transferring treated participants' faecal samples to germ-free mice improved glucose tolerance	Shows a licensed drug acts partly through the gut; not a licence to self-treat
Reynolds et al., The Lancet, 2019	185 prospective studies and 58 trials; ~135 million person-years	15–30% lower all-cause and cardiovascular mortality and lower type 2 diabetes incidence in highest vs lowest fibre consumers; greatest benefit at 25–29g fibre daily	The strongest population-level evidence in this article; fibre is the highest-confidence intervention

How to read this evidence honestly

Three things are worth stating plainly. First, fibre has by far the strongest and most consistent evidence — it beats every supplement discussed below. Second, the Akkermansia trial is real randomised human data but involved 32 completers over three months, improved insulin sensitivity rather than glucose or HbA1c, and needs replication in larger diabetic populations. Third, no gut intervention has been shown to replace glucose-lowering medication, and no reputable source claims otherwise.

For a sceptical look at supplement claims generally, see do probiotics actually work?

Signs your gut may be affecting your blood sugar

There is no symptom that proves a gut–glucose link, but the following pattern is worth discussing with your GP:

• Marked energy crashes one to two hours after carbohydrate-heavy meals
• Strong post-meal bloating alongside rising waist measurement
• Persistent sugar cravings that worsen when fibre intake is low
• A diet consistently low in plant variety, or long-term restrictive eating
• Repeated antibiotic courses followed by digestive and weight changes
• Known prediabetes or a family history of type 2 diabetes plus ongoing digestive symptoms

Related: foods that cause bloating, supplements for bloating and probiotics after antibiotics.

Diet: the biggest lever you control

Hit the fibre target — this is the headline

UK government guidance is 30g of fibre a day; NHS figures show most adults eat about 20g. The Lancet analysis found the greatest reductions in risk across critical outcomes at intakes of 25–29g daily, with dose–response curves suggesting further benefit above that. Every additional 8g of daily fibre was associated with meaningful reductions in type 2 diabetes incidence and other outcomes.

Increase gradually — roughly 5g per week — and raise fluid intake alongside. Jumping from 15g to 35g overnight reliably produces wind and bloating, which is the main reason people abandon the change. See how to increase fibre and high-fibre foods in the UK.

Pulses combine fibre, resistant starch and protein — a useful combination for post-meal glucose. Image: public domain, via Wikimedia Commons.

Choose the right kinds of fibre

Different fibres do different jobs. Viscous soluble fibres such as beta-glucan in oats and barley, and psyllium, slow gastric emptying and blunt glucose rises directly. Fermentable fibres such as inulin feed short-chain fatty acid producers. Resistant starch — found in cooled cooked potato, rice and pasta, and in pulses — escapes digestion and ferments in the colon.

Compare formats in psyllium vs inulin, and read resistant starch and prebiotic foods.

Widen plant diversity

Distinct plant species feed distinct microbes. Counting different plants per week — vegetables, fruit, wholegrains, pulses, nuts, seeds, herbs, spices — is a practical proxy for substrate diversity. See 30 plants a week and the best foods for gut health.

Build meals around a Mediterranean pattern

The Mediterranean pattern — pulses, wholegrains, vegetables, olive oil, nuts, fish, minimal refined carbohydrate — remains the best-supported whole-diet approach for cardiometabolic health and simultaneously supplies the fibre and polyphenols your microbiome needs.

The Mediterranean pattern supplies fibre, polyphenols and unsaturated fat together. Image via Wikimedia Commons.

Include polyphenol-rich and fermented foods

Polyphenols in berries, olive oil, cocoa, tea, herbs and colourful vegetables are largely metabolised by gut bacteria into active compounds. Fermented foods — live yoghurt, kefir, sauerkraut, kimchi — add live organisms and fermentation by-products at low cost.

See polyphenols and gut health, fermented foods in the UK, kefir benefits and fermented food vs probiotics.

Traditional fermentation vessels. Image via Wikimedia Commons.

Reduce ultra-processed food and rethink sweeteners

Ultra-processed diets tend to be low in fibre and plant variety and high in refined starch, and some emulsifiers and sweeteners have been studied for effects on the gut ecosystem. The practical message is not fear but displacement: every ultra-processed item that replaces a fibre-rich one costs you twice. See ultra-processed food and the gut and sweeteners and gut health.

Meal timing and structure

PREDICT 1 found that meal context and timing influenced responses more than expected. Practical implications: eat your largest carbohydrate load earlier rather than late at night, avoid grazing continuously, and pair carbohydrate with protein, fat and fibre rather than eating it alone. Shift workers face particular challenges — see shift work and digestion.

Beyond diet: sleep, movement and stress

Movement is a glucose intervention

Muscle takes up glucose independently of insulin during contraction. A ten to fifteen minute walk after your largest meal is one of the simplest ways to blunt a glucose peak, and resistance training builds the tissue that stores glucose long term. Exercise also independently influences microbiome composition — see gut health in athletes.

Sleep and circadian rhythm

Short or fragmented sleep reduces insulin sensitivity within days, and the gut has its own circadian rhythm that irregular eating disrupts. See gut health and sleep.

Stress and the gut–brain axis

Chronic stress raises cortisol, which raises glucose, and alters gut motility and barrier function. See the gut–brain connection and the vagus nerve and the gut.

Supplements for gut health and blood sugar

Safety first. Several supplements in this section can lower blood glucose. If you take insulin, sulfonylureas or other glucose-lowering medication, combining them without medical supervision risks hypoglycaemia. Speak to your GP, diabetes team or pharmacist before starting anything here, and never reduce prescribed medication on your own.

Probiotics

Effects are strain-specific. Meta-analyses of probiotics in type 2 diabetes have generally reported small average improvements in fasting glucose and HbA1c, but with substantial heterogeneity between strains, doses and populations — meaning the average conceals wide variation. Treat probiotics as a modest adjunct, choose products naming the exact strain and guaranteed count, and review after 8–12 weeks.

See the Welzo probiotics range, how to choose a probiotic, when to take probiotics, high-strength probiotics and probiotic safety.

Prebiotics and fibre supplements

If you cannot reach 30g of fibre from food, a supplement can close part of the gap. Psyllium is the most directly relevant for glucose because of its viscosity; inulin and other fermentable fibres act more through the microbiome. Start at a low dose and build.

See the best prebiotic supplements in the UK, prebiotic vs probiotic and synbiotic supplements.

Akkermansia muciniphila

This is the most directly relevant supplement to this topic. In the 2019 randomised, double-blind, placebo-controlled pilot, 40 overweight or obese insulin-resistant volunteers were enrolled and 32 completed three months of daily supplementation. Pasteurised A. muciniphila improved insulin sensitivity by approximately 29% versus placebo and reduced fasting insulin by about 34%, alongside a modest fall in total cholesterol. Supplementation was safe and well tolerated. Fasting glucose was not significantly changed and HbA1c was unchanged — the participants were insulin-resistant but not diabetic, with normal HbA1c at baseline.

That is a meaningful signal on insulin sensitivity, from a properly controlled trial, that should not be overstated into a glucose-lowering claim. See Welzo Akkermansia, pasteurised Akkermansia and Akkermansia vs conventional probiotics.

Berberine

Berberine is a plant alkaloid with the most substantial glucose-related evidence base of any supplement discussed here, and it also alters gut bacteria. That potency is exactly why caution matters: it can interact with statins, metformin, ciclosporin and other medicines, and should not be used in pregnancy or breastfeeding. It is not a replacement for metformin, and the comparison is more nuanced than social media suggests.

See Welzo Ultra Purity Berberine, berberine vs metformin and berberine interactions.

Modified citrus pectin

Pectin is a soluble, viscous fibre — the category most relevant to slowing carbohydrate absorption — and also a fermentable substrate. See citrus pectin powder and modified citrus pectin vs standard pectin.

TUDCA and bile acid support

Given that bile acids act as metabolic signalling molecules and are microbially modified, bile acid derivatives are an area of active interest. Human evidence for glucose endpoints remains limited. See Welzo Ultra Purity TUDCA and TUDCA side effects.

Butyrate and postbiotics

Given the causal genetic evidence around butyrate, supplementing it directly is an intuitive idea — but producing butyrate in the colon through fibre fermentation is not the same as swallowing it. See butyrate supplements in the UK.

Practical safety rules

• Never stop or reduce prescribed diabetes medication to try a supplement.
• If you monitor glucose at home, test more frequently when starting anything new and report unusual readings.
• Introduce one product at a time so any effect is attributable.
• Check every supplement against your prescription list with a pharmacist.
• Avoid berberine and most concentrated botanicals in pregnancy and breastfeeding.
• Review after 8–12 weeks and stop what is not helping.

Medications, the gut and glucose

Metformin works partly through your microbiome

In a double-blind randomised trial, people with treatment-naive type 2 diabetes received metformin or placebo for four months. Metformin produced strong changes in the gut microbiome, and transferring faecal samples from treated participants into germ-free mice improved glucose tolerance — evidence that part of the drug's benefit is mediated by bacteria rather than by the liver alone.

This also explains why metformin so often causes digestive side effects, particularly at the start. See metformin stomach side effects.

Other medicines that matter

Long-term acid suppression, repeated antibiotics, opioid analgesics and iron supplements all influence gut function and, indirectly, dietary quality. See long-term effects of omeprazole, iron supplements and constipation and probiotics after antibiotics.

Testing and monitoring

The tests that matter clinically

HbA1c reflects average glucose over roughly three months and is the standard NHS measure for diagnosing and monitoring type 2 diabetes. Fasting glucose, lipid profile, liver function and waist circumference add context. If you are concerned about your risk, ask your GP about an NHS Health Check or eligibility for the NHS Diabetes Prevention Programme, which supports people with prediabetes.

Home glucose monitoring. Image via Wikimedia Commons.

Continuous glucose monitors for people without diabetes

CGMs have made personal glucose curves visible to everyone, and PREDICT 1 showed that individual variation is real. But normal, healthy people do have glucose rises after meals, and chasing a completely flat line can drive unnecessary food restriction. Use a CGM as a learning tool over a few weeks, not as a permanent scorecard — and if you have disordered eating tendencies, discuss it with a clinician first.

Gut testing

Consumer microbiome tests cannot currently tell you which supplement will improve your glucose. Standard blood work is far more actionable. See gut microbiome tests in the UK, microbiome test comparison and the gut health blood test.

A practical 8-week plan

Weeks	Focus	Actions
1–2	Baseline	Record current fibre intake and weekly plant count. Ask your GP for HbA1c if you have not had one recently. List all medicines and supplements.
3–4	Fibre and structure	Add ~5g fibre weekly towards 30g. Increase fluids. Add pulses to three meals a week. Pair carbohydrate with protein and fat rather than eating it alone.
5–6	Diversity and movement	Push plant variety towards 30 per week. Add one fermented food daily. Walk 10–15 minutes after your largest meal. Add resistance training twice weekly.
7–8	Targeted support and review	Consider one targeted supplement, cleared with your pharmacist. Reassess energy, digestion, waist measurement and — with your GP — repeat HbA1c at an appropriate interval.

A structured version of the gut side of this plan is in our gut reset protocol.

Red flags: when to see your GP urgently

Contact your GP promptly, or seek urgent care, if you experience:

• Excessive thirst, frequent urination — particularly at night — and unexplained fatigue
• Unintentional weight loss
• Blurred vision, or slow-healing cuts and recurrent infections
• Symptoms of hypoglycaemia if you take glucose-lowering medication: shakiness, sweating, confusion, palpitations
• Blood in your stool, black tarry stools, or a persistent change in bowel habit for three weeks or more
• Persistent vomiting, severe abdominal pain, or drowsiness alongside high glucose readings — seek urgent medical help

See also when to see a GP about stomach symptoms.

Myths about gut health and blood sugar

Myth 1: Fixing your gut cures type 2 diabetes

Type 2 diabetes remission is possible for some people, and NHS programmes support it — but it is achieved primarily through substantial weight loss and dietary change under supervision, not through a supplement.

Myth 2: Berberine is "nature's metformin"

Berberine has real glycaemic evidence but a different safety, interaction and regulatory profile, and far less long-term outcome data. See berberine vs metformin.

Myth 3: Any glucose rise after eating is harmful

Post-meal glucose rises are normal physiology. The concern is the size, frequency and duration of the rise, and the trend in HbA1c over time.

Myth 4: A microbiome test will tell you what to eat

Personalised nutrition research is promising, but consumer reports currently outrun the evidence base.

Myth 5: Probiotics alone will fix insulin resistance

Average effects in trials are small. Fibre, weight, activity and sleep carry far more weight.

Frequently asked questions

Can improving gut health lower blood sugar?

Indirectly, yes — the strongest route is through fibre. Genetic evidence links higher gut butyrate production to a better insulin response, and population data link fibre intakes of 25–29g a day to lower type 2 diabetes incidence. No gut intervention should be treated as a substitute for prescribed medication.

Which gut bacteria are linked to better blood sugar control?

Butyrate-producing bacteria and Akkermansia muciniphila come up most consistently. In one randomised trial, pasteurised A. muciniphila improved insulin sensitivity by roughly 29% versus placebo over three months in insulin-resistant adults. Population studies also associate greater overall microbial richness with better metabolic markers.

Do probiotics help with type 2 diabetes?

Meta-analyses suggest small average improvements in fasting glucose and HbA1c, with wide variation between strains and studies. Probiotics are a reasonable adjunct for some people but not a treatment. Discuss with your diabetes team before adding one.

How much fibre should I eat for blood sugar control?

Aim for the UK target of 30g a day. Lancet analyses found the greatest risk reduction across major outcomes at 25–29g daily, with further benefit suggested at higher intakes. Most UK adults currently manage about 20g.

Why does the same meal spike my blood sugar more than my partner's?

PREDICT 1 measured 68% variation in glucose responses to identical meals across 1,002 adults. Meal composition explained about 15% of the variance, genetics about 9.5%, and gut microbiome composition about 6% — the rest reflects factors such as sleep, activity, meal timing and body composition.

Does Akkermansia lower blood sugar?

In the available randomised human trial it improved insulin sensitivity and lowered fasting insulin, but did not significantly change fasting glucose or HbA1c — the participants were insulin-resistant rather than diabetic and had normal HbA1c at baseline. It is best described as promising for insulin sensitivity, not proven as a glucose-lowering agent.

Can I take berberine with metformin?

Not without medical advice. Both lower glucose and both act partly in the gut, so combining them can increase the risk of low blood sugar and gastrointestinal side effects. Berberine also interacts with several other medicines. Speak to your GP or pharmacist first.

Does metformin damage your gut microbiome?

Metformin changes the microbiome substantially — and that change appears to be part of how the drug works, not a side failure. Digestive side effects are common initially and often settle; modified-release formulations may help. Never stop metformin without medical advice.

Do fermented foods help blood sugar?

Fermented foods contribute live organisms and are a sensible part of a gut-supportive diet, but direct evidence for glucose lowering is weaker than for fibre. Choose unsweetened versions — many shop-bought fermented drinks and yoghurts contain significant added sugar.

How long before dietary changes affect my blood sugar?

Post-meal glucose responses can change within days of altering meal composition. HbA1c reflects roughly three months of average glucose, so it should be rechecked at an interval agreed with your GP — typically three to six months — rather than weekly.

References

1. Sanna S, van Zuydam NR, Mahajan A, et al. Causal relationships among the gut microbiome, short-chain fatty acids and metabolic diseases. Nature Genetics. 2019;51(4):600–605. Read the paper | Full text (PMC)
2. Berry SE, Valdes AM, Drew DA, et al. Human postprandial responses to food and potential for precision nutrition. Nature Medicine. 2020;26:964–973. Read the paper | Full text (PMC)
3. Depommier C, Everard A, Druart C, et al. Supplementation with Akkermansia muciniphila in overweight and obese human volunteers: a proof-of-concept exploratory study. Nature Medicine. 2019;25(7):1096–1103. Read the paper | PubMed record
4. Wu H, Esteve E, Tremaroli V, et al. Metformin alters the gut microbiome of individuals with treatment-naive type 2 diabetes, contributing to the therapeutic effects of the drug. Nature Medicine. 2017;23:850–858. Read the paper | PubMed record
5. Reynolds A, Mann J, Cummings J, et al. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet. 2019;393(10170):434–445. Read the paper
6. Reynolds AN, Akerman AP, Mann J. Dietary fibre and whole grains in diabetes management: systematic review and meta-analyses. PLOS Medicine. 2020. Read the paper
7. Ojo O, et al. The human gut microbiota and glucose metabolism: a scoping review of key bacteria and the potential role of SCFAs. Full text (PMC)
8. The gut microbiome's influence on incretins and impact on blood glucose control — narrative review. Full text (PMC)
9. Gut microbiome regulates inflammation and insulin resistance: a novel therapeutic target to improve insulin sensitivity. Signal Transduction and Targeted Therapy. 2024. Read the article
10. Diabetes UK. Diabetes statistics. Statistics page
11. Diabetes UK. One in five adults now live with diabetes or prediabetes in the UK. News release
12. NHS. Type 2 diabetes. NHS guidance
13. NHS. What is type 2 diabetes? NHS guidance
14. NHS. Diabetes — including prediabetes and the NHS Diabetes Prevention Programme. NHS guidance
15. NHS. How to get more fibre into your diet. NHS guidance
16. British Nutrition Foundation. Fibre. Nutrition information

About the author

Dr Zeeshan Afzal, MBBS is a qualified medical doctor and Medical Officer at Welzo. He writes and medically reviews Welzo's digestive health, metabolic health and longevity content, translating peer-reviewed evidence into practical guidance for UK patients.

Medical disclaimer

This article is for general information and education. It is not a substitute for individual medical advice, diagnosis or treatment, and it is not guidance for managing diagnosed diabetes. Do not start, stop or change any medication or supplement without speaking to your GP, diabetes team or pharmacist. If you experience symptoms of very high or very low blood sugar, seek medical help; in an emergency call 999 or attend A&E. Supplements are not intended to diagnose, treat, cure or prevent any disease.

Continue reading

• Gut health in the UK: the complete guide
• Gut health and weight loss
• Gut health and ageing
• Fibre and cholesterol
• Shop gut health supplements