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.
Vegetable sabzi Low GI 40 GL 5 / 100 g 8/10 
White beans canned Low GI 35 GL 5 / 100 g 8/10 
White or red bean pasta Low GI 30 GL 5 / 100 g 8/10 
Whole mung beans Low GI 25 GL 5 / 100 g 9/10 
Yeast flakes Low GI 15 GL 5 / 100 g 8/10 
Yellow lentils Low GI 30 GL 5 / 100 g 9/10 
Cocoa powder Low GI 20 GL 5 / 100 g 8/10 
Chickpea salad (boiled chickpeas, fresh vegetables, herbs, minimal dressing) Low GI 28 GL 5 / 100 g 9/10 
Lentil and vegetable salad Low GI 28 GL 5 / 100 g 9/10 
Plant-based protein dish (e.g., lentil stew) Low GI 28 GL 5 / 100 g 9/10 
Yellow split lentil stew (dal tadka) Low GI 28 GL 5 / 100 g 9/10 
Blood orange Low GI 43 GL 5 / 100 g 8.5/10 
Cumin Low GI 15 GL 5.1 / 100 g 9/10 
Red lentils Low GI 26 GL 5.2 / 100 g 8/10 
Chocolate coating no sugar Low GI 15 GL 5.3 / 100 g 7/10 
Seaweed snack Low GI 15 GL 5.3 / 100 g 5/10 
Sunflower seed butter (unsweetened, unsalted) Low GI 35 GL 5.3 / 100 g 7/10 
Sunflower Seed Filling Low GI 35 GL 5.3 / 100 g 7/10 
Wheatgrass powder Low GI 15 GL 5.3 / 100 g 9/10 
Lentil enchilada filling (plant-based) Low GI 28 GL 5.3 / 100 g 7.5/10 
Black bean pasta Low GI 30 GL 5.4 / 100 g 8/10 
Mandarin Orange Low GI 47 GL 5.4 / 100 g 7/10 Bread substitute Low GI 25 GL 5.5 / 100 g 7/10 Chamomile extract Low GI 10 GL 5.5 / 100 g 9/10 
Curcuma and Rosemary Extract Spice Blend Low GI 10 GL 5.5 / 100 g 9.5/10 
Mixed Spices Low GI 10 GL 5.5 / 100 g 9.5/10 
Pickling spices Low GI 10 GL 5.5 / 100 g 7/10 
Smoked paprika and garlic powder mix (unsalted) Low GI 10 GL 5.5 / 100 g 7/10 
Keto roll Low GI 35 GL 5.6 / 100 g 8/10 
Tahini Low GI 35 GL 5.6 / 100 g 8/10 
Plain Oatmeal Medium GI 55 GL 5.7 / 100 g 7/10 
Fresh figs Low GI 35 GL 5.7 / 100 g 7/10 
Black pepper Low GI 15 GL 5.9 / 100 g 8/10 
Artichoke extract Low GI 15 GL 6 / 100 g 8/10 
Bean and spinach cake Low GI 35 GL 6 / 100 g 7/10 
Bean salad Low GI 35 GL 6 / 100 g 8.5/10 
Black bean and zucchini patty Low GI 30 GL 6 / 100 g 8/10 Black beans Low GI 30 GL 6 / 100 g 8/10 
Blackcurrant pudding with tapioca and stevia Low GI 40 GL 6 / 100 g 6/10 Boiled pea grits Low GI 32 GL 6 / 100 g 9/10 
Brewers yeast Low GI 15 GL 6 / 100 g 8.5/10 
Broad beans Low GI 35 GL 6 / 100 g 8/10 Butter beans Low GI 32 GL 6 / 100 g 9/10 
Canned beans in tomato sauce Low GI 40 GL 6 / 100 g 7/10 
Canned chili Low GI 45 GL 6 / 100 g 6/10 Canned dried sun dried tomatoes in oil Low GI 35 GL 6 / 100 g 4/10 
Cannellini beans Low GI 31 GL 6 / 100 g 8/10 
Cherry jam with chia seeds Low GI 35 GL 6 / 100 g 7/10 
Chickpea and egg spread Low GI 35 GL 6 / 100 g 7/10 
Chickpeas simmered in homemade tomato sauce (no added sugar, minimal salt) Low GI 35 GL 6 / 100 g 9/10 
Cinnamon supplement Low GI 10 GL 6 / 100 g 6/10 
Cooked bean puree Low GI 35 GL 6 / 100 g 8.5/10 
Cooked Beans Low GI 24 GL 6 / 100 g 8/10 Cooked brown lentils Low GI 29 GL 6 / 100 g 9/10 
Cooked Daal Low GI 32 GL 6 / 100 g 9/10 
Cooked lentils in tomato-based sauce (meat substitute) Low GI 35 GL 6 / 100 g 7/10 
Cooked Mixed Legumes Low GI 30 GL 6 / 100 g 9/10 
Cowboy caviar Low GI 35 GL 6 / 100 g 8.5/10 Daal mash (cooked split urad dal) Low GI 30 GL 6 / 100 g 8/10 
Dal Lentils Low GI 32 GL 6 / 100 g 8.5/10 
Dehydrated spinach powder Low GI 15 GL 6 / 100 g 9/10 Dried legumes Low GI 28 GL 6 / 100 g 9/10 
Dried red beans, cooked, no added sodium Low GI 24 GL 6 / 100 g 9/10 
Dried spinach flakes Low GI 15 GL 6 / 100 g 8/10 
Edamame pasta Low GI 30 GL 6 / 100 g 9/10 
Fresh apple or pear slices with natural almond or peanut butter Low GI 35 GL 6 / 100 g 8/10 
Fresh cherries with unsweetened toasted coconut flakes Low GI 35 GL 6 / 100 g 8/10 
Fresh rice paper rolls with raw vegetables and lean protein Low GI 45 GL 6 / 100 g 8/10 
Fried lentils Low GI 25 GL 6 / 100 g 8/10 
Fruit salad Low GI 45 GL 6 / 100 g 7/10 
Giant beans Low GI 35 GL 6 / 100 g 8/10 
Green bean, quinoa, and cherry tomato salad with light vinaigrette Low GI 45 GL 6 / 100 g 8.5/10 
Green papaya Medium GI 60 GL 6 / 100 g 6/10 
Healthy choice Low GI 50 GL 6 / 100 g 7.5/10 
High protein bread Low GI 35 GL 6 / 100 g 6/10 
High protein low sodium bagel Low GI 35 GL 6 / 100 g 6/10 
High protein vegan spread Low GI 35 GL 6 / 100 g 8/10 
High-protein bread Low GI 25 GL 6 / 100 g 7/10 
Honeydew melon Medium GI 65 GL 6 / 100 g 6/10 
Hoodys ketone snack mix Low GI 25 GL 6 / 100 g 5/10 
Lean chicken breast stir-fried with assorted vegetables and served with brown rice Low GI 45 GL 6 / 100 g 8/10 
Legume protein Low GI 30 GL 6 / 100 g 7/10 
Lentil and vegetable skewer Low GI 28 GL 6 / 100 g 8/10 
Lentil Veggie Dog Low GI 35 GL 6 / 100 g 7/10 
Lentil-based plant protein Low GI 28 GL 6 / 100 g 8/10 Licorice-based sweets sweetened with stevia or erythritol Low GI 10 GL 6 / 100 g 4/10 
Lima beans Low GI 32 GL 6 / 100 g 9/10 
Lotus root Low GI 33 GL 6 / 100 g 9/10 
Medjool Dates Low GI 36 GL 6 / 100 g 9/10 
Mixed boiled beans Low GI 30 GL 6 / 100 g 9/10 
Mixed dried beans Low GI 30 GL 6 / 100 g 9/10 Mugwort (dried) Low GI 15 GL 6 / 100 g 9/10 
Muhammara Low GI 40 GL 6 / 100 g 6/10 
Mushroom Quinoa Veggie Burger Patty Low GI 40 GL 6 / 100 g 7/10 
No Sugar Marshmallow Protein Bar Low GI 25 GL 6 / 100 g 6/10 Nopalin tablet Low GI 15 GL 6 / 100 g 8/10 
Orgain Plant-Based Protein Powder Low GI 35 GL 6 / 100 g 8/10 Peanut butter bar Low GI 25 GL 6 / 100 g 4/10 
Plain red kidney beans (no added salt or sauce) Low GI 24 GL 6 / 100 g 9/10 
Plant-based crumbles (black bean-based) Low GI 30 GL 6 / 100 g 8/10 
