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.
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 beans Low GI 24 GL 5 / 100 g 8/10 
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 Dried lemon peel and herb blend (no salt, no additives) Low GI 10 GL 5 / 100 g 9/10 
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 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 Herbal pepper Low GI 10 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 Hulled soybeans Low GI 18 GL 5 / 100 g 8/10 
Kidney beans Low GI 24 GL 5 / 100 g 9/10 
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 Low carb granola Low GI 25 GL 5 / 100 g 7/10 
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 
Nutritional yeast Low GI 15 GL 5 / 100 g 9/10 
Orange peel Low GI 20 GL 5 / 100 g 9/10 
Orange zest Low GI 20 GL 5 / 100 g 9/10 
Pear puree with chia seeds Low GI 35 GL 5 / 100 g 7/10 
Pizza Spice Blend Low GI 10 GL 5 / 100 g 9/10 
Plant-based almond ricotta with blueberries Low GI 30 GL 5 / 100 g 6.5/10 
Plant-based birria (jackfruit) Low GI 35 GL 5 / 100 g 8/10 
Plant-based burger Low GI 50 GL 5 / 100 g 7/10 
Plant-based lentil sausage Low GI 28 GL 5 / 100 g 8/10 
Plant-based sausage (lentil and mushroom) Low GI 35 GL 5 / 100 g 7/10 
Polydextrose Low GI 5 GL 5 / 100 g 4/10 
Ponkan mandarin Low GI 42 GL 5 / 100 g 9/10 
Pureed white beans and seaweed blend Low GI 35 GL 5 / 100 g 8/10 Raspberry chia jam Low GI 30 GL 5 / 100 g 7/10 
Red bean soup Low GI 35 GL 5 / 100 g 8/10 
Red beans Low GI 24 GL 5 / 100 g 9/10 
Red beans Low GI 35 GL 5 / 100 g 8/10 
Red curry paste Low GI 25 GL 5 / 100 g 4/10 
Red kuri squash Low GI 51 GL 5 / 100 g 9/10 
Roasted soybeans Low GI 18 GL 5 / 100 g 9/10 
Satsuma Low GI 42 GL 5 / 100 g 9/10 
Seasonal fruit Low GI 40 GL 5 / 100 g 9/10 Seed crackers Low GI 25 GL 5 / 100 g 7/10 
Seed-based crispbread (flax, chia, pumpkin) Low GI 25 GL 5 / 100 g 9/10 
Simple spice blend (no added sugar or high salt) Low GI 10 GL 5 / 100 g 9/10 
Soy chunks Low GI 15 GL 5 / 100 g 8.5/10 Soy chunks dried Low GI 15 GL 5 / 100 g 8/10 
Soy curls Low GI 25 GL 5 / 100 g 7/10 
Soy granules Low GI 15 GL 5 / 100 g 8/10 
Soy Spaghetti with Vegetables and Egg Low GI 35 GL 5 / 100 g 7.5/10 Soya protein crispies Low GI 25 GL 5 / 100 g 6/10 
Soybean Spaghetti Low GI 25 GL 5 / 100 g 8/10 Spermidine powder Low GI 15 GL 5 / 100 g 8/10 
Spices and herbs Low GI 10 GL 5 / 100 g 9.5/10 
Sprouted kidney bean Low GI 28 GL 5 / 100 g 9/10 
Sprouted lentil protein powder Low GI 25 GL 5 / 100 g 9/10 
Strawberry chia seed spread (no added sugar) Low GI 35 GL 5 / 100 g 8/10 
Sugar free chili lentil dip Low GI 28 GL 5 / 100 g 9/10 
Sun dried tomatoes in oil Low GI 35 GL 5 / 100 g 5/10 
Sunflower Seed Spread Low GI 35 GL 5 / 100 g 7/10 
Teriyaki Broccoli Low GI 40 GL 5 / 100 g 6.5/10 
Thai red curry paste (no added sugar) Low GI 25 GL 5 / 100 g 6/10 
Tomato sauce with chickpeas Low GI 40 GL 5 / 100 g 7/10 
Turkey, white bean, and quinoa chili Low GI 38 GL 5 / 100 g 7.5/10 
Unsweetened Berry Kissel Low GI 40 GL 5 / 100 g 7/10 
Unsweetened cranberries Low GI 45 GL 5 / 100 g 8/10 Vegan coffee protein powder Low GI 35 GL 5 / 100 g 6/10 
Vegan meatballs Low GI 45 GL 5 / 100 g 4/10 
Vegetable pâté Low GI 40 GL 5 / 100 g 7/10 
