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.
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, 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 chickpeas Low GI 28 GL 7 / 100 g 8/10 
Borlotti beans Low GI 29 GL 7 / 100 g 9/10 
Canned Baked Beans Low GI 40 GL 7 / 100 g 6/10 
Canned garlic Low GI 30 GL 7 / 100 g 6/10 
Canned pinto beans Low GI 45 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 
Cooked green peas mashed with fresh herbs and lemon juice (creamy spread) Low GI 45 GL 7 / 100 g 9/10 
Cooked oats Medium GI 58 GL 7 / 100 g 7/10 
Cooked pea puree Low GI 51 GL 7 / 100 g 7/10 
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 
Cumin Low GI 15 GL 7 / 100 g 9/10 
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 
Freeze-dried acai berries Low GI 15 GL 7 / 100 g 8/10 
Fresh Green Peas Low GI 51 GL 7 / 100 g 8/10 
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 
Ground sunflower seeds Low GI 35 GL 7 / 100 g 8/10 
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 
Kinley beans Low GI 29 GL 7 / 100 g 8.5/10 
Kiwifruit Low GI 50 GL 7 / 100 g 9/10 
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 
Lightly toasted sunflower seeds Low GI 35 GL 7 / 100 g 7/10 
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 
Mixed Vegetables Low GI 50 GL 7 / 100 g 7/10 
Nut & Seed Granola with Inulin Low GI 25 GL 7 / 100 g 7/10 
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 
Peanut cream Low GI 35 GL 7 / 100 g 6.5/10 
Peas Low GI 51 GL 7 / 100 g 8/10 
Peeled kiwi Low GI 50 GL 7 / 100 g 8/10 
Penang curry paste Low GI 35 GL 7 / 100 g 6.5/10 
Plain Oatmeal Medium GI 55 GL 7 / 100 g 7/10 
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 
Raw unsalted sunflower seeds Low GI 35 GL 7 / 100 g 8/10 
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 
Rice fiber Low GI 10 GL 7 / 100 g 9/10 
Shelled sunflower seeds Low GI 35 GL 7 / 100 g 8/10 
Stewed Black-eyed Peas Low GI 33 GL 7 / 100 g 9/10 
Strawberry tree fruit Low GI 40 GL 7 / 100 g 8/10 
Stuffed grape leaves Low GI 45 GL 7 / 100 g 6/10 
Tomato paste (no added sugar) Low GI 38 GL 7 / 100 g 7/10 
Uncanned great northern beans (prepared from dry, no added sodium) Low GI 31 GL 7 / 100 g 9/10 
Vegan cabbage roll Low GI 38 GL 7 / 100 g 8/10 
Vegan chickpea flour scramble Low GI 35 GL 7 / 100 g 7/10 
Vegan hazelnut protein powder Low GI 40 GL 7 / 100 g 8/10 
Vegan patty Low GI 45 GL 7 / 100 g 6/10 
Vegetable casserole Medium GI 55 GL 7 / 100 g 6/10 
Vegetable puree mix Medium GI 60 GL 7 / 100 g 7/10 
Vegetarian patty (bean-based) Low GI 35 GL 7 / 100 g 7/10 
Veggie meatballs Low GI 40 GL 7 / 100 g 7/10 
White beans, cooked from dried, no salt Low GI 31 GL 7 / 100 g 9/10 
Whole Kiwi Low GI 50 GL 7 / 100 g 8/10 
Wild blueberries Low GI 53 GL 7 / 100 g 8.5/10 
Soluble corn fiber Low GI 10 GL 7.1 / 100 g 8/10 
Orange and chia jam Low GI 40 GL 7.2 / 100 g 7/10 
Tahini Low GI 35 GL 7.3 / 100 g 8.6/10 
Freeze dried swiss chard Low GI 15 GL 7.5 / 100 g 9/10 
Ground chili pepper (no salt) Low GI 15 GL 7.5 / 100 g 9/10 
Pure Chili Powder Low GI 15 GL 7.5 / 100 g 9/10 
Sour chive seasoning Low GI 30 GL 7.5 / 100 g 3/10 
Blueberries Low GI 53 GL 7.7 / 100 g 8/10 
Matcha (powdered green tea) Low GI 20 GL 7.7 / 100 g 9/10 
Barley (whole grain, cooked) Low GI 28 GL 7.9 / 100 g 7/10 
Almond flour carrot muffin (no added sugar) Low GI 28 GL 8 / 100 g 7/10 
Almond flour crackers Low GI 35 GL 8 / 100 g 6/10 
Almonds coated in dark chocolate with minimal added sugars Low GI 25 GL 8 / 100 g 6/10 
Ashwagandha extract Low GI 20 GL 8 / 100 g 8/10 
Barley and chickpeas (cooked, mixed) Low GI 30 GL 8 / 100 g 8/10 
Barley soaked overnight Low GI 28 GL 8 / 100 g 8/10 
Bean and barley mix Low GI 35 GL 8 / 100 g 8/10 
Bfree high protein wrap Low GI 35 GL 8 / 100 g 7/10 
Black bean, oat, and vegetable burger patty (no bun) Low GI 38 GL 8 / 100 g 7/10 
Black currant jam Low GI 40 GL 8 / 100 g 7/10 
Boiled Green Peas Low GI 51 GL 8 / 100 g 8.5/10 
Brown Gram Low GI 28 GL 8 / 100 g 9/10 
Buckwheat Pancakes with Vegetables and Feta Low GI 45 GL 8 / 100 g 7.5/10 
Cayenne Pepper Powder Low GI 15 GL 8 / 100 g 9/10 
Chickpea flatbread (socca) Low GI 35 GL 8 / 100 g 8.5/10 
