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.
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 
Chickpeas Low GI 28 GL 8 / 100 g 8/10 
Chickpeas (cooked from dried) Low GI 28 GL 8 / 100 g 9/10 
Chili flakes Low GI 15 GL 8 / 100 g 8/10 
Chilla batter Low GI 35 GL 8 / 100 g 7/10 
Chocolate mint chip bar Low GI 25 GL 8 / 100 g 6/10 
Cooked Chickpeas Low GI 28 GL 8 / 100 g 8/10 
Cooked white beans Low GI 31 GL 8 / 100 g 9/10 
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 
Creamy chickpea and coconut spread with spices Low GI 35 GL 8 / 100 g 7/10 
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 
Dried chili peppers 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 
Fresh Paprika Low GI 15 GL 8 / 100 g 8/10 
Fried soy cutlet Low GI 45 GL 8 / 100 g 5/10 
Garbanzo Beans Low GI 28 GL 8 / 100 g 8/10 
Green vegetable curry Medium GI 55 GL 8 / 100 g 5/10 
High protein salted caramel ice cream Low GI 45 GL 8 / 100 g 5.5/10 
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 cooked without added sugar or salt Low GI 31 GL 8 / 100 g 9/10 
Paprika Powder Low GI 15 GL 8 / 100 g 8/10 
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 
Reduced sodium miso paste Low GI 33 GL 8 / 100 g 6/10 
Reishi mushroom powder Low GI 20 GL 8 / 100 g 8/10 
Rice bran Low GI 20 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 
Stewed Green Peas Low GI 51 GL 8 / 100 g 8.5/10 
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 
Unsalted, cooked chickpeas Low GI 28 GL 8 / 100 g 9/10 
Vegetarian cacio e pepe meatball Low GI 45 GL 8 / 100 g 7/10 
Vegetarian lentil and plum loaf Low GI 35 GL 8 / 100 g 8/10 
Whole grain flour omelette Low GI 45 GL 8 / 100 g 7.5/10 
Whole pigeon peas Low GI 32 GL 8 / 100 g 9/10 
Wholemeal flour quiche Low GI 40 GL 8 / 100 g 6.5/10 
Zaatar spice mix Low GI 20 GL 8 / 100 g 8/10 
Cherry Chia Oatmeal Low GI 45 GL 8.1 / 100 g 8/10 
Rolled oats soaked with chia seeds, nuts, unsweetened milk, and berries Low GI 45 GL 8.1 / 100 g 8/10 
Sesame seeds Low GI 35 GL 8.2 / 100 g 8/10 
Dried chili flakes Low GI 15 GL 8.5 / 100 g 8/10 
Plant fiber blend Low GI 10 GL 8.5 / 100 g 7/10 
Adzuki beans Low GI 35 GL 8.8 / 100 g 9/10 
Spice and vegetable mix with dietary fiber Low GI 25 GL 8.8 / 100 g 6/10 
Added fiber Low GI 10 GL 9 / 100 g 8.5/10 
Agave fiber Low GI 10 GL 9 / 100 g 9/10 
American Persimmon Low GI 50 GL 9 / 100 g 6/10 
Baked chickpea and herb balls Low GI 35 GL 9 / 100 g 8/10 
Baked Vegetable Spring Rolls Low GI 45 GL 9 / 100 g 7/10 
Baker's yeast extract Low GI 35 GL 9 / 100 g 4/10 
Barebells Coco Choco Protein Bar Low GI 30 GL 9 / 100 g 8/10 
Canned corn Medium GI 55 GL 9 / 100 g 6/10 
Cassava root fiber Low GI 10 GL 9 / 100 g 8/10 
Cherry and almond paste Low GI 35 GL 9 / 100 g 7/10 
Chia Jam Low GI 40 GL 9 / 100 g 6/10 
Chickpea flour omelette Low GI 35 GL 9 / 100 g 7/10 
Chickpea flour yorkshire pudding (baked) Low GI 35 GL 9 / 100 g 7/10 
Chocolate liquor Low GI 20 GL 9 / 100 g 6/10 
Citrus fiber Low GI 10 GL 9 / 100 g 8/10 
Cooked barley Low GI 35 GL 9 / 100 g 8/10 
Corn fiber Low GI 10 GL 9 / 100 g 8/10 
Dairy-free banana ice cream (banana, almond milk, peanut butter) Low GI 45 GL 9 / 100 g 4/10 
Dietary fiber blend Low GI 10 GL 9 / 100 g 8/10 
Fiber blend Low GI 10 GL 9 / 100 g 8/10 
Freeze-dried kale Low GI 15 GL 9 / 100 g 8.5/10 
Fresh Wasabi Root Low GI 40 GL 9 / 100 g 8/10 
Low carb wrap Low GI 35 GL 9 / 100 g 7.5/10 
Mole sauce Low GI 40 GL 9 / 100 g 5/10 
Mung bean pancake (savory) Low GI 35 GL 9 / 100 g 8/10 
Oats and lentil idli (steamed cake) Low GI 45 GL 9 / 100 g 8/10 
Parsnips, boiled in water, no added sugar or salt Low GI 52 GL 9 / 100 g 7/10 
Powdered whole broccoli Low GI 15 GL 9 / 100 g 9/10 
Prebiotic fiber Low GI 10 GL 9 / 100 g 9/10 
Quinoa vegetable stuffing Low GI 45 GL 9 / 100 g 8.5/10 
Raspberry Muesli with Milk Medium GI 55 GL 9 / 100 g 7/10 
Roasted parsnip Low GI 52 GL 9 / 100 g 8/10 
Sandwich Low GI 45 GL 9 / 100 g 7.5/10 
Savory chicken and mushroom pie with whole grain crust Low GI 45 GL 9 / 100 g 7/10 
Succotash Low GI 45 GL 9 / 100 g 8/10 
Sweet potato and lentil casserole Low GI 45 GL 9 / 100 g 8/10 
Urad dal batter Low GI 45 GL 9 / 100 g 7/10 
Vegetable mash Medium GI 65 GL 9 / 100 g 7/10 
