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.
Rice fiber Low GI 10 GL 7 / 100 g 9/10 
Salad kernels Low GI 35 GL 7 / 100 g 8/10 Seasoning (generic blend) Low GI 20 GL 7 / 100 g 3/10 Smoked white beans Low GI 31 GL 7 / 100 g 7/10 
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 Sugar free chocolate snack bar Low GI 20 GL 7 / 100 g 5/10 Sugar free pecan delight chocolate Low GI 15 GL 7 / 100 g 3/10 Tolosa beans Low GI 29 GL 7 / 100 g 9/10 
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 Low GI 31 GL 7 / 100 g 8/10 
White beans, cooked from dried, no salt Low GI 31 GL 7 / 100 g 9/10 
Wild blueberries Low GI 53 GL 7 / 100 g 8.5/10 Sprouted lentils Low GI 32 GL 7.1 / 100 g 9/10 
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 
Bay leaf Low GI 15 GL 7.3 / 100 g 8/10 
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 Pea fiber Low GI 10 GL 7.5 / 100 g 8/10 
Sour chive seasoning Low GI 30 GL 7.5 / 100 g 3/10 Sugar beet fiber Low GI 10 GL 7.5 / 100 g 8/10 
Allspice Low GI 15 GL 7.6 / 100 g 9/10 
Chickpeas Low GI 28 GL 7.7 / 100 g 8/10 Matcha Low GI 20 GL 7.7 / 100 g 9/10 
Matcha (powdered green tea) Low GI 20 GL 7.7 / 100 g 9/10 
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 
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 Black eyed beans Low GI 33 GL 8 / 100 g 8/10 Boiled white beans Low GI 35 GL 8 / 100 g 8/10 Brownie with coconut flour, eggs, and raw cacao powder Low GI 30 GL 8 / 100 g 6/10 
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 
Chickpea flour savory pancake (socca/farinata) Low GI 35 GL 8 / 100 g 7/10 
Chickpea patty Low GI 35 GL 8 / 100 g 7/10 
Chili flakes Low GI 15 GL 8 / 100 g 8/10 
Chili flakes Low GI 15 GL 8 / 100 g 8/10 
Chilla batter Low GI 35 GL 8 / 100 g 7/10 Chinese herbal mix Low GI 20 GL 8 / 100 g 9/10 
Chocolate mint chip bar Low GI 25 GL 8 / 100 g 6/10 Coconut flour waffle Low GI 45 GL 8 / 100 g 6/10 
Coconut hummus Low GI 35 GL 8 / 100 g 7/10 
Corn and black bean salsa Low GI 40 GL 8 / 100 g 7/10 
Country fried steak Medium GI 55 GL 8 / 100 g 4.5/10 Dehydrated chili peppers, crushed (homemade) Low GI 15 GL 8 / 100 g 9/10 
Dhokla (split yellow moong dal, steamed) Low GI 35 GL 8 / 100 g 8/10 
Dried acai powder Low GI 15 GL 8 / 100 g 6/10 
Dried chiles de árbol Low GI 15 GL 8 / 100 g 9/10 Espelette pepper Low GI 15 GL 8 / 100 g 8/10 
Farinata Low GI 35 GL 8 / 100 g 7/10 
Farinata Low GI 35 GL 8 / 100 g 7/10 
Fennel seeds Low GI 16 GL 8 / 100 g 9/10 
Fried soy cutlet Low GI 45 GL 8 / 100 g 5/10 
Green vegetable curry Medium GI 55 GL 8 / 100 g 5/10 
IQBAR Wild Blueberry Protein Bar Low GI 25 GL 8 / 100 g 6/10 
Kebab spice mix Low GI 20 GL 8 / 100 g 6/10 
Korean chili powder Low GI 15 GL 8 / 100 g 7/10 
Louisiana rub seasoning Low GI 20 GL 8 / 100 g 3/10 
Mexican seasoning Low GI 20 GL 8 / 100 g 7/10 
Miso Low GI 33 GL 8 / 100 g 5/10 Navy beans Low GI 31 GL 8 / 100 g 9/10 
Navy beans Low GI 31 GL 8 / 100 g 9/10 
Navy beans cooked without added sugar or salt Low GI 31 GL 8 / 100 g 9/10 
Potato and pointed gourd curry Medium GI 60 GL 8 / 100 g 6.5/10 
Powdered leek Low GI 12 GL 8 / 100 g 8/10 
Quinoa and vegetable salad with light dressing Low GI 50 GL 8 / 100 g 8/10 
Quinoa with Chickpeas and Vegetables Low GI 40 GL 8 / 100 g 8/10 
Red pepper flakes Low GI 15 GL 8 / 100 g 8/10 
Reduced sodium miso paste Low GI 33 GL 8 / 100 g 6/10 Reese's Zero Sugar Peanut Butter Cup Low GI 15 GL 8 / 100 g 3/10 
Reishi mushroom powder Low GI 20 GL 8 / 100 g 8/10 Resistant starch Low GI 30 GL 8 / 100 g 8/10 
Rice bran Low GI 20 GL 8 / 100 g 8/10 Shiitake mushroom seasoning Low GI 15 GL 8 / 100 g 8/10 
Soy flour Low GI 25 GL 8 / 100 g 7/10 
Soy kebab Low GI 45 GL 8 / 100 g 6/10 
Soy schnitzel Low GI 45 GL 8 / 100 g 5/10 
Spanish seasoning Low GI 20 GL 8 / 100 g 7.5/10 
Stuffed cabbage leaves with lentils and brown rice in tomato sauce Low GI 45 GL 8 / 100 g 8/10 
Textured soy Low GI 25 GL 8 / 100 g 7/10 
Trio Low GI 40 GL 8 / 100 g 6.5/10 Trisulin 3 tablet Low GI 20 GL 8 / 100 g 3/10 
