Gut Health and Diabetes: How Postbiotics Support Blood Sugar Control

The Gut–Diabetes Connection: Why It Matters

Diabetes is one of the most common metabolic disorders in the U.S., affecting over 37 million Americans. African Americans are nearly twice as likely to develop type 2 diabetes compared to white Americans.

Managing diabetes is complex and requires a combination of medication, nutrition and lifestyle changes. But emerging research highlights another powerful, often overlooked player: the gut microbiome — the trillions of bacteria that live in the digestive tract.

A healthy gut microbiome has several targeted benefits, including:

• Supporting glucose metabolism

• Reducing liver glucose production

• Regulating hunger and fullness hormones

• Lowering inflammation, a major driver of diabetes progression

Prebiotics, Probiotics and Postbiotics: What’s the Difference?

You may have heard of prebiotics (fibers that feed good bacteria) and probiotics (the live bacteria found in foods like yogurt and kimchi). But what about postbiotics?

Postbiotics are essentially the beneficial compounds that probiotics produce after they consume prebiotics. Think of them as the end products of healthy gut activity. One important group of postbiotics is short chain fatty acids (SCFAs), including butyrate, propionate and acetate.

SCFAs are crucial for people with diabetes because they:

• Reduce inflammation

• Improve insulin sensitivity

• Help stabilize blood sugar levels

Gut Dysbiosis and Diabetes

Many people with diabetes experience gut dysbiosis, an imbalance in the gut bacteria. When harmful bacteria outnumber beneficial ones, the production of SCFAs drops while inflammatory compounds rise. This imbalance can worsen insulin resistance and contribute to higher blood sugar levels.

Modern lifestyles don’t make this any easier. Diets high in ultra processed foods and low in fiber — combined with stress, overworking, and limited social support can all disrupt gut health.

On the other hand, many heritage diets offer protective benefits. African, Latin and Asian food traditions emphasize whole grains, legumes, vegetables and fermented foods. These diets naturally provide more fiber and plant diversity, supporting a healthier gut microbiome and more stable blood sugar control.

Supporting Gut Health with Daily Choices

The good news? Small, consistent steps can improve gut health and help manage diabetes:

• Eat more fiber rich foods like beans, lentils, oats, leafy greens and berries to feed beneficial bacteria.

• Include fermented foods such as yogurt, kefir, ogi, and kimchi to add probiotics.

• Limit ultra processed foods, especially those high in added sugar and refined carbs to reduce strain on blood sugar.

• Stay hydrated and active to support digestion and keep the gut environment balanced.

The Takeaway: Gut Health as a Tool for Diabetes Management

The gut microbiome plays a powerful role in diabetes management. By nourishing it with fiber rich foods and fermented options, you can encourage the production of postbiotics like SCFAs — compounds that directly improve insulin sensitivity and reduce inflammation.

Daily choices rooted in both science and culture can help you support gut health, manage blood sugar and protect long term metabolic health.

Compassionate, Culturally Relevant Nutrition Care

At Feeding the Root Nutrition, our team of Registered Dietitians provides personalized, evidence based nutrition support with a focus on cardiovascular health and diabetes. We honor cultural food traditions while offering practical strategies to manage blood pressure, cholesterol, and blood sugar, so you can enjoy food that nourishes both body and soul.

Connect with us to learn more about our insurance based services and how we can support your health journey.