How to Reverse Diabetes With Diet — Why Fiber Is the Secret Fiber for Type 2 Diabetes Reversal: Lower A1C, Cholesterol & Heart Risk (Soluble vs Insoluble) Dr. Kulmeet Kundlas explains how increasing dietary fiber can help reverse type 2 diabetes, reduce post-meal glucose spikes, and protect blood vessels by preventing high-sugar damage to the glycocalyx that contributes to plaque, heart attack, and stroke. He contrasts a low-fiber Western diet (about 15 g/day) with recommended intake (~30–35 g/day) and describes soluble, viscous fibers (e.g., oats, barley) that slow gastric emptying, reduce spikes, and lower cholesterol by binding bile, and insoluble/fermentable fibers (e.g., beans, lentils, greens) that feed the microbiome to produce short-chain fatty acids linked to satiety, improved insulin resistance, colon health, and increased GLP-1 signaling. He offers practical targets and food examples, advises adding fiber gradually with hydration, notes medication timing concerns, and highlights fiber’s role in preventing constipation, including with GLP-1 drugs,