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.
Lentil stew with spinach or kale, minimal salt Low GI 28 GL 4 / 100 g 9/10 
Locust bean gum Low GI 5 GL 4 / 100 g 8/10 
Mashed turnips Medium GI 62 GL 4 / 100 g 6/10 
Mixed fruit and vegetable blend Low GI 40 GL 4 / 100 g 9/10 
Mixed salad with corn Medium GI 55 GL 4 / 100 g 7/10 
Mushroom and barley stew Low GI 35 GL 4 / 100 g 8/10 
Mushroom peas sabji Low GI 35 GL 4 / 100 g 8/10 
Natto Low GI 33 GL 4 / 100 g 9/10 
Natural yogurt with fresh fruits and nuts Low GI 35 GL 4 / 100 g 8/10 
Nut-based crackers Low GI 20 GL 4 / 100 g 7.5/10 
Parsley root Low GI 30 GL 4 / 100 g 8/10 
Partially ripe guava Low GI 31 GL 4 / 100 g 9/10 
Pea Soup Low GI 35 GL 4 / 100 g 8/10 
Peanut butter and cocoa sauce Low GI 25 GL 4 / 100 g 7/10 
Physalis Low GI 36 GL 4 / 100 g 9/10 
Pistachio pasta Low GI 15 GL 4 / 100 g 6/10 
Plant-based meat Low GI 50 GL 4 / 100 g 6.5/10 
Plant-based white bean gravy Low GI 35 GL 4 / 100 g 8/10 
Pureed roasted pumpkin Low GI 51 GL 4 / 100 g 9/10 
Puy lentils Low GI 22 GL 4 / 100 g 9/10 
Raw onion slices with hummus dip Low GI 25 GL 4 / 100 g 8/10 
Roasted root vegetable and herb sauce Low GI 40 GL 4 / 100 g 8/10 
Sambar Low GI 35 GL 4 / 100 g 8/10 Seed bread Low GI 25 GL 4 / 100 g 8/10 
Sesame pasta with hot pepper Low GI 35 GL 4 / 100 g 7/10 
Slices of orange, grapefruit, and avocado mixed together Low GI 35 GL 4 / 100 g 9/10 
Sour soup with whole grain flour and lentils Low GI 45 GL 4 / 100 g 7/10 
Soy meat Low GI 25 GL 4 / 100 g 8/10 Soy protein strips Low GI 25 GL 4 / 100 g 7/10 Soy strips Low GI 25 GL 4 / 100 g 7/10 
Soybean spread (unsalted, no additives) Low GI 20 GL 4 / 100 g 8/10 
Spinach roll with hummus and smoked trout Low GI 35 GL 4 / 100 g 7/10 
Sprouted mung bean Low GI 28 GL 4 / 100 g 9/10 
Stewed lentils with vegetables Low GI 28 GL 4 / 100 g 9/10 Sunflower seed flour Low GI 25 GL 4 / 100 g 8/10 
Tabbouleh salad Low GI 30 GL 4 / 100 g 8/10 
Tart cherry juice with water and chia seeds Low GI 45 GL 4 / 100 g 7/10 
Tesco Plant Menu Vegan Meatballs Low GI 40 GL 4 / 100 g 5/10 
Tomato Sauce with Carrots and Onion Low GI 45 GL 4 / 100 g 7/10 
Tomato vegetable barley soup Low GI 45 GL 4 / 100 g 7/10 
Vanilla spice plant protein powder Low GI 35 GL 4 / 100 g 8/10 
Wheat dextrin Low GI 5 GL 4 / 100 g 6/10 
Whey protein with coconut and cocoa Low GI 35 GL 4 / 100 g 7.5/10 
White chili chicken and beans Low GI 38 GL 4 / 100 g 8/10 Whole grain sesame tahini Low GI 35 GL 4 / 100 g 7/10 
Wild berry mix Low GI 30 GL 4 / 100 g 9/10 
Yogurt Berry Cheesecake Low GI 35 GL 4 / 100 g 6/10 
Zucchini sticks, lightly coated and air-fried Low GI 35 GL 4 / 100 g 8/10 
Sesame seeds Low GI 35 GL 4.1 / 100 g 8/10 
Coconut tortilla (coconut meat wrap) Low GI 35 GL 4.2 / 100 g 8/10 Dark chocolate almond butter cups (stevia/monk fruit sweetened) Low GI 15 GL 4.2 / 100 g 6/10 
Lightly Salted Pistachios Low GI 15 GL 4.2 / 100 g 8/10 
Pistachios Low GI 15 GL 4.2 / 100 g 9/10 
Pistachios in shell Low GI 15 GL 4.2 / 100 g 8/10 
Salted roasted pistachios Low GI 15 GL 4.2 / 100 g 7/10 
Candies sweetened with natural sugar substitutes and herbal flavors, little to no sugar Low GI 5 GL 4.3 / 100 g 4/10 
Flaxseed roti Low GI 15 GL 4.3 / 100 g 8/10 
Golden flaxseed flour Low GI 15 GL 4.3 / 100 g 9/10 
Herb seasoning Low GI 10 GL 4.4 / 100 g 9/10 
Sugar free dark chocolate Low GI 10 GL 4.4 / 100 g 6/10 
Chicory root fiber sweetener (inulin) Low GI 5 GL 4.5 / 100 g 6/10 
Pure Inulin Powder Low GI 5 GL 4.5 / 100 g 7/10 
Chicory Inulin Fiber Low GI 5 GL 4.5 / 100 g 7/10 
Citrus pectin Low GI 5 GL 4.5 / 100 g 7/10 
Dextrin fiber Low GI 5 GL 4.5 / 100 g 8/10 
Dietary fiber (isolated) Low GI 5 GL 4.5 / 100 g 7/10 
Fruit pectin Low GI 10 GL 4.5 / 100 g 7/10 Low-carb crispbread Low GI 25 GL 4.5 / 100 g 7/10 
Lupin flour Low GI 15 GL 4.5 / 100 g 9/10 Lupin protein powder Low GI 15 GL 4.5 / 100 g 8/10 
Mushroom powder Low GI 15 GL 4.5 / 100 g 9/10 
Natural nut butter with unsweetened cocoa and minimal sweetener Low GI 25 GL 4.5 / 100 g 7/10 
Nut and seed clusters (egg white or fiber syrup bound) Low GI 25 GL 4.5 / 100 g 7/10 
Pectin Low GI 5 GL 4.5 / 100 g 9/10 Plant fiber (bamboo, citrus) Low GI 5 GL 4.5 / 100 g 9/10 
Prebiotics (inulin, chicory root fiber) Low GI 5 GL 4.5 / 100 g 7/10 Seed crackers Low GI 25 GL 4.5 / 100 g 6.5/10 Soy mince textured Low GI 25 GL 4.5 / 100 g 7/10 Spinach juice powder Low GI 15 GL 4.5 / 100 g 8/10 
Oligosaccharides Low GI 5 GL 4.8 / 100 g 9/10 
Soy noodles Low GI 25 GL 4.8 / 100 g 9/10 Spice blend with erythritol Low GI 5 GL 4.8 / 100 g 6/10 
Soy Low GI 16 GL 4.8 / 100 g 9/10 
Soybeans Low GI 16 GL 4.8 / 100 g 8/10 
Almond nuts coated with dark chocolate Low GI 20 GL 5 / 100 g 6/10 
Apple and pear puree with chia seeds Low GI 35 GL 5 / 100 g 8/10 
Baked vegetables Low GI 40 GL 5 / 100 g 8/10 
Ber fruit Low GI 25 GL 5 / 100 g 8/10 Black bean and avocado dip Low GI 30 GL 5 / 100 g 9/10 
Black lentil hummus Low GI 25 GL 5 / 100 g 8/10 
Blueberry puree Low GI 40 GL 5 / 100 g 9/10 
Boiled Jerusalem artichoke Low GI 33 GL 5 / 100 g 9/10 
Buckwheat, edamame, and arugula salad Low GI 35 GL 5 / 100 g 9/10 
Canned northern beans Low GI 31 GL 5 / 100 g 8/10 
Cara cara orange Low GI 43 GL 5 / 100 g 8.5/10 
Carrot spread Low GI 40 GL 5 / 100 g 6/10 Cashew dukkah Low GI 25 GL 5 / 100 g 6/10 
Cauliflower tots (baked or air-fried) Low GI 40 GL 5 / 100 g 7/10 
Celeriac Low GI 52 GL 5 / 100 g 6/10 
Celery root fries Low GI 35 GL 5 / 100 g 8/10 
