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.
Plant-based meatballs (lentil-based) Low GI 28 GL 6 / 100 g 7/10 
Plant-based milk powder substitute Low GI 30 GL 6 / 100 g 7/10 
Plant-based patty (beans/legumes) wrapped in lettuce Low GI 35 GL 6 / 100 g 8.5/10 
Pomegranate Low GI 35 GL 6 / 100 g 8/10 
Pomegranate seeds Low GI 35 GL 6 / 100 g 8/10 
Powdered kale Low GI 15 GL 6 / 100 g 9/10 
Pulses Low GI 28 GL 6 / 100 g 9/10 
Pumpkin puree Medium GI 65 GL 6 / 100 g 8/10 Pumpkin purée Medium GI 65 GL 6 / 100 g 7/10 Red lentil and roasted red pepper dip Low GI 35 GL 6 / 100 g 7.5/10 
Reduced sodium chickpea miso Low GI 25 GL 6 / 100 g 7/10 
Refried black beans Low GI 35 GL 6 / 100 g 8/10 
Roasted butternut squash Low GI 51 GL 6 / 100 g 8/10 
Rutabaga High GI 72 GL 6 / 100 g 8/10 
Satay sauce Low GI 35 GL 6 / 100 g 3/10 
Seeds Low GI 30 GL 6 / 100 g 7/10 Soya grit Low GI 20 GL 6 / 100 g 8/10 
Sprouted chickpeas Low GI 28 GL 6 / 100 g 9/10 Strawberry chia seed sauce Low GI 40 GL 6 / 100 g 8/10 
Superfoods greens blend Low GI 20 GL 6 / 100 g 9/10 
Tangerine Low GI 47 GL 6 / 100 g 8.5/10 
Three bean mix Low GI 35 GL 6 / 100 g 8.5/10 
Unripe jackfruit Low GI 50 GL 6 / 100 g 8/10 
Vegan lentil sausages Low GI 30 GL 6 / 100 g 7/10 
Vegan protein powder chocolate brownie Low GI 35 GL 6 / 100 g 7/10 
Vegan vanilla tofu dessert Low GI 45 GL 6 / 100 g 6/10 
White bean and mushroom spread Low GI 35 GL 6 / 100 g 8/10 
White bean dip (pureed white beans, olive oil, lemon, garlic) Low GI 35 GL 6 / 100 g 8/10 
Green lentils Low GI 30 GL 6 / 100 g 9/10 
Coffee beans Low GI 15 GL 6.1 / 100 g 8/10 
Bosc pear Low GI 38 GL 6.1 / 100 g 8.5/10 
Almond paste (ground almonds) Low GI 35 GL 6.3 / 100 g 8/10 
Dried mixed herbs Low GI 10 GL 6.3 / 100 g 9/10 
Dried dill Low GI 15 GL 6.3 / 100 g 9/10 
Beetroot with onion Medium GI 64 GL 6.4 / 100 g 7/10 
Firm Unsalted Tofu Low GI 32 GL 6.4 / 100 g 9/10 
Roasted Lentil Loaf Low GI 32 GL 6.4 / 100 g 9/10 
Za'atar Low GI 20 GL 6.4 / 100 g 8/10 
Lentils Low GI 32 GL 6.4 / 100 g 8/10 
Spelt bran Low GI 15 GL 6.5 / 100 g 9.5/10 
Mixed vegetables Low GI 50 GL 6.5 / 100 g 7/10 
Ground Turmeric Low GI 15 GL 6.7 / 100 g 9/10 
Turmeric powder Low GI 15 GL 6.7 / 100 g 8/10 
Turmeric powder Low GI 10 GL 6.7 / 100 g 8/10 
Asafoetida Low GI 10 GL 6.8 / 100 g 7/10 
White pepper Low GI 10 GL 6.8 / 100 g 8/10 
Canned pinto beans Low GI 45 GL 6.8 / 100 g 9/10 Dried cabbage Low GI 10 GL 6.9 / 100 g 8/10 
85% dark chocolate Low GI 23 GL 7 / 100 g 8/10 
Almond butter chip Low GI 25 GL 7 / 100 g 6.5/10 
Almond flour cupcake with natural sweeteners Low GI 25 GL 7 / 100 g 6/10 
Annatto Low GI 10 GL 7 / 100 g 7/10 
Apple fiber Low GI 10 GL 7 / 100 g 9/10 
Baked Chickpea Patties with Cabbage and Mushroom Low GI 35 GL 7 / 100 g 7.5/10 
Baked eggplant meatballs Low GI 45 GL 7 / 100 g 7/10 
Baked zucchini fritters (with eggs and whole-grain flour) Low GI 45 GL 7 / 100 g 7.5/10 
Barley pilaf Low GI 28 GL 7 / 100 g 7.5/10 
Black Bean Veggie Patty Low GI 35 GL 7 / 100 g 7/10 
Black beans Low GI 30 GL 7 / 100 g 9/10 
Black beans, cooked from dry Low GI 30 GL 7 / 100 g 9/10 
Black beans, cooked from dry, no added sodium Low GI 30 GL 7 / 100 g 9/10 
Blended whole fruit sweetener Low GI 40 GL 7 / 100 g 8/10 Boiled gigantes beans Low GI 31 GL 7 / 100 g 9/10 
Borlotti beans Low GI 29 GL 7 / 100 g 9/10 
Carrots with peas in sauce Medium GI 55 GL 7 / 100 g 7/10 
Chickpea filling Low GI 35 GL 7 / 100 g 8/10 
Chickpea-based cookie dough (with nut butter, stevia/monk fruit) Low GI 30 GL 7 / 100 g 6.5/10 
Chili hummus Low GI 35 GL 7 / 100 g 8/10 
Chocolate protein powder Low GI 40 GL 7 / 100 g 7/10 Coconut meat Low GI 45 GL 7 / 100 g 6/10 
Cooked green peas mashed with fresh herbs and lemon juice (creamy spread) Low GI 45 GL 7 / 100 g 9/10 
Cranberry chia jam (no added sugar) Low GI 35 GL 7 / 100 g 7/10 Creamy cookie drink Medium GI 55 GL 7 / 100 g 3/10 
Dried Black-eyed Peas Low GI 33 GL 7 / 100 g 9/10 
Fermented whole soybean paste Low GI 25 GL 7 / 100 g 7/10 Five bean chili Low GI 35 GL 7 / 100 g 8/10 
Freeze-dried acai berries Low GI 15 GL 7 / 100 g 8/10 Garrofón beans Low GI 32 GL 7 / 100 g 9/10 
Great northern beans Low GI 31 GL 7 / 100 g 8.5/10 
Green beans in batter Low GI 45 GL 7 / 100 g 6.5/10 
Haricot beans Low GI 31 GL 7 / 100 g 8/10 High protein pieces Low GI 35 GL 7 / 100 g 4/10 
Homemade apricot chia seed spread (no added sugar) Low GI 35 GL 7 / 100 g 8/10 
Homemade baked beans (dried beans, tomatoes, spices, no added sugar/salt) Low GI 40 GL 7 / 100 g 9/10 Kadala curry Low GI 35 GL 7 / 100 g 7/10 
Kinley beans Low GI 29 GL 7 / 100 g 8.5/10 
Lentil and quinoa salad with vegetables and herbs Low GI 35 GL 7 / 100 g 8/10 
Lentil pasta with low-sugar tomato sauce Low GI 35 GL 7 / 100 g 8/10 
Low-carb macaroni Low GI 35 GL 7 / 100 g 7/10 
Mashed beans Low GI 35 GL 7 / 100 g 9/10 
Meal tray Medium GI 60 GL 7 / 100 g 4/10 
Passion fruit Low GI 30 GL 7 / 100 g 9/10 Passion fruit pulp Low GI 30 GL 7 / 100 g 9/10 
Passionfruit pulp Low GI 30 GL 7 / 100 g 8/10 
Peach and chia seed jam Low GI 40 GL 7 / 100 g 7/10 
Penang curry paste Low GI 35 GL 7 / 100 g 6.5/10 
Prune juice Low GI 43 GL 7 / 100 g 5/10 
Quinoa flakes with almond milk Low GI 50 GL 7 / 100 g 7.5/10 
Red beans in tomato sauce Low GI 40 GL 7 / 100 g 6.5/10 
Red Chili Pepper Powder Low GI 15 GL 7 / 100 g 8/10 
