High-fiber foods
2,554 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.
Chia seed gel Low GI 1 GL 0.1 / 100 g 9/10 
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 
Chia egg (chia seeds and water) Low GI 1 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 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 
Celery leaf Low GI 5 GL 0.2 / 100 g 10/10 
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 
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 
Fresh green herbs (parsley, cilantro, basil) Low GI 5 GL 0.3 / 100 g 10/10 
Kaffir lime 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 
Parsley Low GI 5 GL 0.3 / 100 g 9/10 
Curly lettuce Low GI 15 GL 0.3 / 100 g 9.5/10 
Raw Portobello Mushroom Cap Low GI 10 GL 0.3 / 100 g 9.5/10 
Unsalted fermented cucumbers Low GI 15 GL 0.3 / 100 g 10/10 
Wild forest mushrooms Low GI 10 GL 0.3 / 100 g 9/10 
Chia seed spread Low GI 1 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 Low GI 5 GL 0.4 / 100 g 9/10 
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 
Roasted mushroom Low GI 10 GL 0.4 / 100 g 9.5/10 
Broccoli rabe Low GI 15 GL 0.4 / 100 g 10/10 
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 
Romaine lettuce salad Low GI 15 GL 0.5 / 100 g 9/10 
Water with fresh lemon juice and soaked chia seeds Low GI 10 GL 0.5 / 100 g 9/10 
Chia seed wrap (chia seeds, water, optional flax or psyllium) Low GI 2 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 
Truffles Low GI 10 GL 0.8 / 100 g 9/10 
Ground almonds and chia seeds Low GI 5 GL 0.9 / 100 g 9/10 
Agar-agar Low GI 13 GL 1 / 100 g 9/10 
Air-Fried Broccoli Low GI 10 GL 1 / 100 g 9/10 
Alfalfa extract Low GI 10 GL 1 / 100 g 9/10 
Almond flour Low GI 5 GL 1 / 100 g 9/10 
Almond flour (finely ground almonds) Low GI 5 GL 1 / 100 g 9/10 
Almond flour erythritol cookie Low GI 5 GL 1 / 100 g 7/10 
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 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 
Arugula Low GI 15 GL 1 / 100 g 9/10 
Arugula (raw) Low GI 15 GL 1 / 100 g 10/10 
Asian salad mix Low GI 15 GL 1 / 100 g 9/10 
Asparagus Low GI 15 GL 1 / 100 g 9.5/10 
Asprod seeds Low GI 10 GL 1 / 100 g 8.5/10 
Assorted Vegetables Low GI 20 GL 1 / 100 g 10/10 
Avocado Low GI 10 GL 1 / 100 g 9/10 
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 cream 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 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 
Baked pepper Low GI 15 GL 1 / 100 g 9/10 
Bamboo shoots Low GI 10 GL 1 / 100 g 9/10 
Bathua leaves Low GI 15 GL 1 / 100 g 10/10 
Beet greens Low GI 15 GL 1 / 100 g 9/10 
Beet leaves Low GI 15 GL 1 / 100 g 9/10 
Bell peppers Low GI 15 GL 1 / 100 g 9/10 
Betel leaf Low GI 10 GL 1 / 100 g 9/10 
Bitter melon Low GI 18 GL 1 / 100 g 9/10 
Black carrot colorant Low GI 20 GL 1 / 100 g 8/10 
Black chokeberry Low GI 15 GL 1 / 100 g 10/10 
Black fungus Low GI 15 GL 1 / 100 g 10/10 
Black lime Low GI 20 GL 1 / 100 g 9.5/10 
Black radish Low GI 15 GL 1 / 100 g 9/10 
Black soybeans Low GI 15 GL 1 / 100 g 9/10 
Blackcurrant Erythritol Mousse Low GI 10 GL 1 / 100 g 8/10 
Blended sauce from steamed non-starchy vegetables, herbs, and spices Low GI 20 GL 1 / 100 g 10/10 
Blended vegetable juice (with pulp) Low GI 20 GL 1 / 100 g 7/10 
