Healthy Living & Eating with Diabetes

If there’s one nutrition tool I always keep close, it’s soluble fiber — and psyllium husk is one of my favorites. It’s simple, affordable, and surprisingly powerful when it comes to supporting gut health, heart health, blood sugar control, and even weight management.

Why Psyllium Works
Think of psyllium as a “gentle broom” for your digestive tract. Once mixed with water, it swells up, creating a gel-like substance that helps things move smoothly through your gut — easing constipation and keeping you regular.
It also acts as a prebiotic, feeding the good bacteria in your gut. A happy gut means better digestion, a stronger immune system, and even more stable mood and energy levels.

Heart & Blood Sugar Benefits
Soluble fiber, like psyllium, binds to cholesterol in the gut and helps remove it — a natural way to lower LDL (“bad”) cholesterol. It also slows down how quickly carbohydrates are absorbed, which helps stabilize blood sugar and reduce those post-meal energy crashes.

How Much & How Often?
Most adults need about 25–35 g of fiber per day, but few reach it. One tablespoon (16 g) of psyllium gives you around 6 g of fiber, making it an easy way to “top up” your daily total. Clinical research supports 3.5–5.4 g twice daily before meals for improving blood sugar and cholesterol levels.

Tips for Using Psyllium Safely

• Start slowly to prevent bloating or gas.
• Always drink plenty of water — psyllium absorbs it in the gut.
• If you have kidney disease, phenylketonuria, or a history of bowel obstruction, speak to your dietitian first.

​Bottom Line: Adding psyllium husk to your day can be a small change with big benefits — a simple spoonful that supports your gut, heart, and overall well-being.

Living with diabetes is no small task. It’s estimated that people with diabetes make up to 180 more decisions each day about their health than someone without diabetes. That’s 180 extra thoughts, choices, and moments of self-management — every single day. It’s no wonder that diabetes can feel overwhelming at times.

From planning meals and timing medications to managing stress, fitting in exercise, and keeping up with health appointments, diabetes can sometimes feel like a full-time job. It’s important to acknowledge this — having diabetes is not easy. But with the right guidance and support, you can absolutely live well and thrive with diabetes.

As a dietitian, I love helping people find their way with diabetes management — making it simpler, more personal, and far less confusing. There’s so much “food noise” out there, and it’s easy to feel lost in all the advice. But you don’t have to figure it out alone. With the right healthcare team beside you, you can achieve optimal diabetes management that fits your life, not the other way around.

Be Kind to Yourself.
First and foremost, remember that diabetes is not about perfection — it’s about progress. Your blood glucose levels will fluctuate. That’s normal. They respond to food, activity, stress, hydration, and even the weather. Instead of aiming for constant perfection, focus on learning from patterns and experiences. Each reading, each meal, and each day gives you valuable information about how your body responds.

Try to let go of unrealistic expectations. Be gentle with yourself and celebrate the small victories. Over time, these small moments of progress add up to big changes.

Find the Right Healthcare Team for You
Managing diabetes is a team effort — and you deserve a team that truly listens and supports you. Finding the right healthcare professional can be like finding the right pair of shoes — it might take a few tries to find the perfect fit. Look for people who communicate well, who listen without judgment, and who involve you in decision-making. Your healthcare team should empower you, not overwhelm you. This might include your doctor, diabetes nurse educator, dietitian, pharmacist, and even a psychologist. Together, they can help you manage not just your glucose levels, but your overall wellbeing.

Set Small, Achievable Goals
Success in diabetes management comes from setting realistic, sustainable goals. Try using the SMART approach — goals that are Specific, Measurable, Achievable, Realistic, and Timed.
For example:

• “I will include vegetables at two meals per day this week.”
• “I’ll go for a 15-minute walk after lunch three times this week.”

These might seem simple, but they’re powerful stepping stones. Write them down, track your progress, and celebrate your wins — no matter how small they feel.

Understanding Diabetes Distress
If you’ve ever felt exhausted, frustrated, or anxious about managing diabetes, you’re not alone. Diabetes distress is real — it’s the emotional weight that comes with living with a chronic condition that demands constant attention. When this stress builds up, it can affect motivation and self-care. Recognizing these feelings is the first step toward managing them. You don’t have to push through alone — reaching out for support is a sign of strength, not weakness.

Where to Get Help

• Lean on your support network. Family and friends can help share the load — sometimes just talking about what you’re going through makes all the difference.
• Connect with others living with diabetes. Peer support can be incredibly powerful — hearing how others cope can give you new strategies and hope.
• Talk to your healthcare team. If diabetes distress is affecting your daily life, ask your doctor about a referral to a psychologist under a mental health care plan. Emotional health is a vital part of diabetes management.

You don’t have to manage diabetes alone, and you don’t have to strive for perfection. With the right team, realistic goals, and self-compassion, you can build a routine that feels sustainable and empowering. Every step you take — every meal you plan, every walk you go on, every check-in with your healthcare team — is a step toward better health and a better quality of life. Remember: Diabetes management isn’t about doing it perfectly. It’s about doing it together.

Click here if you could do with a one-on-one consultation where I can guide you toward optimal diabetes management strategies that fit your life. I Look forward to guiding you each step of the way!