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.
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 
Chia Seed Powder Low GI 15 GL 4.3 / 100 g 9/10 
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 
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 
Lupin flour Low GI 15 GL 4.5 / 100 g 9/10 
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 
Prebiotics (inulin, chicory root fiber) Low GI 5 GL 4.5 / 100 g 7/10 
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 Low GI 36 GL 5 / 100 g 8/10 
Apple and pear puree with chia seeds Low GI 35 GL 5 / 100 g 8/10 
Apple juice without sugar and ginger Low GI 40 GL 5 / 100 g 7/10 
Apple purée (whole apples, blended, all fiber retained) Low GI 36 GL 5 / 100 g 6/10 
Apple slices Low GI 36 GL 5 / 100 g 8/10 
Baked vegetables Low GI 40 GL 5 / 100 g 8/10 
Beet Medium GI 61 GL 5 / 100 g 9/10 
Beetroot Medium GI 61 GL 5 / 100 g 7/10 
Ber fruit Low GI 25 GL 5 / 100 g 8/10 
Black lentil hummus Low GI 25 GL 5 / 100 g 8/10 
Blood orange Low GI 42 GL 5 / 100 g 8.5/10 
Blueberry puree Low GI 40 GL 5 / 100 g 9/10 
Boiled Jerusalem artichoke Low GI 33 GL 5 / 100 g 9/10 
Braeburn apple Low GI 38 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 
Carbonaut bread slice Low GI 35 GL 5 / 100 g 8/10 
Carrot spread Low GI 40 GL 5 / 100 g 6/10 
Cauliflower tots (baked or air-fried) Low GI 40 GL 5 / 100 g 7/10 
Celery root fries Low GI 35 GL 5 / 100 g 8/10 
Champion Apple Low GI 36 GL 5 / 100 g 8.5/10 
Chef select high protein bowl Low GI 45 GL 5 / 100 g 6/10 
Chia pudding with fruit mousse Low GI 35 GL 5 / 100 g 7/10 
Chia seed jelly with fresh pears Low GI 35 GL 5 / 100 g 8/10 
Chickpea salad (chickpeas, olive oil, vegetables) Low GI 28 GL 5 / 100 g 8/10 
Chili (beef and bean) Low GI 40 GL 5 / 100 g 8/10 
Chilli Spice Blend Low GI 10 GL 5 / 100 g 9/10 
Chipotle pepper Low GI 10 GL 5 / 100 g 9/10 
Chlorella Low GI 20 GL 5 / 100 g 9.5/10 
Cooked Daal Low GI 30 GL 5 / 100 g 9/10 
Cooked Dal Low GI 30 GL 5 / 100 g 9/10 
Cooked Dal Low GI 30 GL 5 / 100 g 9/10 
Cooked mixed berries (blueberries, raspberries, blackberries, no added sugar) Low GI 35 GL 5 / 100 g 9/10 
Cooked Split Peas Low GI 22 GL 5 / 100 g 9/10 
Defatted peanut protein powder Low GI 20 GL 5 / 100 g 8.5/10 
Dehydrated orange peel Low GI 20 GL 5 / 100 g 8/10 
Diced apple with chia seeds Low GI 38 GL 5 / 100 g 9/10 
Diy stir-fry sauce with minimal sweetener, reduced sodium soy sauce, and pureed beans or dates Low GI 35 GL 5 / 100 g 6/10 
Dry roasted edamame beans Low GI 15 GL 5 / 100 g 9/10 
Dry soybean Low GI 16 GL 5 / 100 g 9/10 
Eggplant and chickpea curry Low GI 35 GL 5 / 100 g 8/10 
Fava beans Low GI 25 GL 5 / 100 g 8/10 
Fresh apple slices with unsweetened almond butter Low GI 35 GL 5 / 100 g 8/10 
Fresh cranberries Low GI 45 GL 5 / 100 g 9/10 
Fresh Pepper with White Bean Paste Low GI 35 GL 5 / 100 g 9/10 
Frozen apple Low GI 36 GL 5 / 100 g 8.5/10 
Frozen mixed berries and mango Low GI 40 GL 5 / 100 g 7/10 
Fruit (average) Low GI 40 GL 5 / 100 g 8.5/10 
Gray renette apple Low GI 36 GL 5 / 100 g 8.5/10 
Green apple Low GI 39 GL 5 / 100 g 8/10 
Hokkaido pumpkin Low GI 50 GL 5 / 100 g 9/10 
Homemade berry chia jam (no added sugar) Low GI 30 GL 5 / 100 g 8/10 
Homemade chia seed and orange juice jelly Low GI 40 GL 5 / 100 g 8/10 
Lean turkey quinoa Low GI 45 GL 5 / 100 g 8/10 
Legume Salad Low GI 28 GL 5 / 100 g 8/10 
Legumes and farro soup Low GI 38 GL 5 / 100 g 7.5/10 
Lentil and vegetable curry sauce (homemade, minimal oil and salt) Low GI 35 GL 5 / 100 g 8.5/10 
Lentil and walnut ground meat alternative Low GI 28 GL 5 / 100 g 8/10 
Lentil curry Low GI 30 GL 5 / 100 g 7/10 
Lentil pasta with cooked vegetables Low GI 32 GL 5 / 100 g 8/10 
Lentil soup Low GI 38 GL 5 / 100 g 8.5/10 
Lentil spread (cooked lentils, herbs, olive oil) Low GI 25 GL 5 / 100 g 8/10 
Lentil stew Low GI 25 GL 5 / 100 g 8.5/10 
Lentil stew (with vegetables, no added sugar) Low GI 30 GL 5 / 100 g 9/10 
Light green pea pasta Low GI 35 GL 5 / 100 g 9/10 
Marrowfat peas Low GI 32 GL 5 / 100 g 9/10 
Mashed chickpeas blended with steamed non-starchy vegetables and fresh herbs Low GI 30 GL 5 / 100 g 8/10 
Mixed Nut Sauce Low GI 25 GL 5 / 100 g 6/10 
Natural yogurt with berries and oats Low GI 45 GL 5 / 100 g 7.5/10 
Navel orange Low GI 43 GL 5 / 100 g 8/10 
Nutritional yeast Low GI 15 GL 5 / 100 g 9/10 
Orange Low GI 43 GL 5 / 100 g 8/10 
