High-fiber foods
2,614 foods
Foods that provide a meaningful amount of dietary fiber per 100 g. Fiber slows the absorption of carbohydrates, which is why many of these foods have a low glycemic load for their carbohydrate content. Every food on this list is ranked by its glycemic load per 100 g, lowest first, so the best choices for blood sugar come first. Open a food for the portion-based load, nutrition facts and alternatives.
Sorted by glycemic load per 100 g, lowest first.
Kale Low GI 2 GL 0 / 100 g 10/10 
Chia seed gel (chia seeds soaked in water) Low GI 1 GL 0.1 / 100 g 9/10 
Chia drink Low GI 2 GL 0.1 / 100 g 9/10 
Mint Low GI 5 GL 0.1 / 100 g 9/10 
Chia egg (chia seeds mixed with water) Low GI 1 GL 0.1 / 100 g 9/10 
Chia seeds Low GI 1 GL 0.1 / 100 g 9/10 
Traditional Kimchi Low GI 15 GL 0.1 / 100 g 9/10 
Chia pudding (chia seeds soaked in water or unsweetened plant milk) Low GI 2 GL 0.1 / 100 g 9/10 
Ground flaxseed and water mixture (flax egg) Low GI 5 GL 0.1 / 100 g 8/10 
Low carb noodles Low GI 5 GL 0.1 / 100 g 9/10 
Chia pudding with coconut milk and pecans Low GI 2 GL 0.2 / 100 g 8/10 
Avocado Low GI 10 GL 0.2 / 100 g 9/10 
Lovage Low GI 5 GL 0.2 / 100 g 10/10 
Chia pudding with pistachios Low GI 3 GL 0.2 / 100 g 9/10 
Date seed coffee Low GI 5 GL 0.2 / 100 g 9/10 
Kale and arugula salad blend Low GI 5 GL 0.2 / 100 g 10/10 
Saffron milk cap Low GI 10 GL 0.2 / 100 g 9.8/10 
Homemade chia seed spread with cinnamon and stevia Low GI 2 GL 0.2 / 100 g 9/10 
Water infused with strawberry slices and chia seeds Low GI 20 GL 0.2 / 100 g 9/10 
Flaxseed pudding with unsweetened plant milk Low GI 5 GL 0.3 / 100 g 9/10 
Capers Low GI 15 GL 0.3 / 100 g 6/10 
Asparagus Low GI 15 GL 0.3 / 100 g 9.5/10 
Alfalfa sprouts Low GI 15 GL 0.3 / 100 g 10/10 
Cantonese pak choi Low GI 15 GL 0.3 / 100 g 9/10 
Curry leaf Low GI 5 GL 0.3 / 100 g 10/10 
Pechay (Bok Choy) Low GI 15 GL 0.3 / 100 g 10/10 
Seaweed extract coating Low GI 5 GL 0.3 / 100 g 7/10 
Watercress juice Low GI 15 GL 0.3 / 100 g 9/10 
Green seaweed Low GI 5 GL 0.3 / 100 g 9/10 
Napa cabbage Low GI 10 GL 0.3 / 100 g 9/10 
Raw Portobello Mushroom Cap Low GI 10 GL 0.3 / 100 g 9.5/10 
Wild forest mushrooms Low GI 10 GL 0.3 / 100 g 9/10 
Almond flour Low GI 5 GL 0.3 / 100 g 9/10 
Corn husk Low GI 5 GL 0.3 / 100 g 9/10 
Diy creamer with unsweetened cocoa, peppermint extract, and stevia/monk fruit Low GI 5 GL 0.4 / 100 g 8/10 
Lemon balm leaves Low GI 5 GL 0.4 / 100 g 10/10 
Mint leaves Low GI 5 GL 0.4 / 100 g 9.5/10 
Raspberry Sauce with Erythritol Low GI 5 GL 0.4 / 100 g 8/10 
Zero calorie tortilla Low GI 5 GL 0.4 / 100 g 6/10 
Grilled Portobello Mushroom Low GI 10 GL 0.4 / 100 g 10/10 
Pecan Nuts Low GI 10 GL 0.4 / 100 g 8/10 
Roasted mushrooms Low GI 10 GL 0.4 / 100 g 9.5/10 
Shiitake mushrooms Low GI 10 GL 0.4 / 100 g 9/10 
Broccoli rabe Low GI 15 GL 0.4 / 100 g 10/10 
Hemp seeds Low GI 10 GL 0.5 / 100 g 8/10 
Pumpkin seeds Low GI 10 GL 0.5 / 100 g 8/10 
Ash gourd Low GI 15 GL 0.5 / 100 g 10/10 
Cos lettuce Low GI 15 GL 0.5 / 100 g 9.5/10 
Water with fresh lemon juice and soaked chia seeds Low GI 10 GL 0.5 / 100 g 9/10 
Fresh herbs Low GI 5 GL 0.5 / 100 g 10/10 
Fresh Oregano Low GI 5 GL 0.5 / 100 g 9/10 
Fresh Thyme Low GI 5 GL 0.5 / 100 g 9/10 
Hummus Low GI 6 GL 0.5 / 100 g 8/10 
Jalapeños Low GI 15 GL 0.6 / 100 g 9.5/10 
Brazil nuts Low GI 5 GL 0.6 / 100 g 7/10 
Chia seed wrap (chia seeds, water, optional flax or psyllium) Low GI 2 GL 0.7 / 100 g 9/10 
Mixed salad greens Low GI 15 GL 0.7 / 100 g 9/10 
Scallions (raw) Low GI 15 GL 0.7 / 100 g 9/10 
Hop shoots Low GI 5 GL 0.8 / 100 g 10/10 
Black truffles Low GI 10 GL 0.8 / 100 g 9/10 Dried ginkgo leaves Low GI 10 GL 0.8 / 100 g 8/10 
Truffles Low GI 10 GL 0.8 / 100 g 9/10 
Artichoke heart Low GI 15 GL 0.8 / 100 g 9/10 
Cooked cabbage Low GI 15 GL 0.8 / 100 g 9/10 
Ground almonds and chia seeds Low GI 5 GL 0.9 / 100 g 9/10 
Whole soybeans, lightly steamed and sprinkled with salt Low GI 16 GL 0.9 / 100 g 8/10 Agar Low GI 13 GL 1 / 100 g 9/10 Agar suszony Low GI 13 GL 1 / 100 g 9/10 
Agar-agar Low GI 13 GL 1 / 100 g 9/10 
Alfalfa extract Low GI 10 GL 1 / 100 g 9/10 Almond flour flaxseed bites (with stevia/monk fruit) Low GI 10 GL 1 / 100 g 8/10 
Almond flour pizza base Low GI 10 GL 1 / 100 g 8/10 
Almond flour roti Low GI 15 GL 1 / 100 g 8/10 
Almond meal Low GI 5 GL 1 / 100 g 8/10 
Almond milk powder Low GI 10 GL 1 / 100 g 8/10 
Almond-based plant cheese Low GI 15 GL 1 / 100 g 7/10 Almond, nutritional yeast, and sea salt blend Low GI 10 GL 1 / 100 g 7.5/10 
Artichoke hearts in own juice Low GI 15 GL 1 / 100 g 8.5/10 
Artichoke in oil Low GI 20 GL 1 / 100 g 7/10 
Asian salad mix Low GI 15 GL 1 / 100 g 9/10 
Asprod seeds Low GI 10 GL 1 / 100 g 8.5/10 
Assorted Vegetables Low GI 20 GL 1 / 100 g 10/10 
Avocado and dijon mustard cream Low GI 10 GL 1 / 100 g 7/10 
Avocado and lemon blend Low GI 10 GL 1 / 100 g 9/10 
Avocado and yogurt dip (guacamole-style) Low GI 15 GL 1 / 100 g 8/10 
Avocado chocolate mousse (with monk fruit) Low GI 10 GL 1 / 100 g 8/10 
Avocado chocolate spread (with non-glycemic sweetener) Low GI 5 GL 1 / 100 g 8/10 Avocado cocoa mousse (avocado, unsweetened cocoa, stevia) Low GI 10 GL 1 / 100 g 9/10 
Avocado dessert with cocoa and stevia Low GI 10 GL 1 / 100 g 8/10 
Avocado herb lime dip Low GI 10 GL 1 / 100 g 8/10 
Avocado lime dressing Low GI 10 GL 1 / 100 g 9/10 Avocado mash Low GI 10 GL 1 / 100 g 9/10 
Avocado mint frozen dessert (with monk fruit) Low GI 10 GL 1 / 100 g 8/10 
Avocado pasta Low GI 10 GL 1 / 100 g 9/10 
Avocado paste Low GI 10 GL 1 / 100 g 9/10 
Avocado tomatillo salsa (with lime and herbs, low salt) Low GI 20 GL 1 / 100 g 9/10 
Avocado, basil, pumpkin seeds spread Low GI 10 GL 1 / 100 g 9/10 
Avocado, tomato, and herb salad Low GI 15 GL 1 / 100 g 9/10 
Baba ganoush Low GI 15 GL 1 / 100 g 8/10 
Baby kale Low GI 2 GL 1 / 100 g 10/10 
