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.
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 
Wheat germ Low GI 15 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 
Dark chocolate Low GI 23 GL 8.1 / 100 g 6/10 
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 
Dried zucchini Low GI 15 GL 8.2 / 100 g 9/10 
High protein pasta Low GI 27 GL 8.3 / 100 g 6/10 
Whole grain wheat product (e.g., wheat berries) Low GI 30 GL 8.3 / 100 g 6/10 
Roasted sunflower seeds Low GI 35 GL 8.4 / 100 g 7/10 
Plant fiber blend Low GI 10 GL 8.5 / 100 g 7/10 
Canned chickpeas Low GI 42 GL 8.5 / 100 g 8/10 
Adzuki beans Low GI 35 GL 8.8 / 100 g 9/10 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 Fenugreek leaves dried Low GI 15 GL 8.8 / 100 g 9/10 
Added fiber Low GI 10 GL 9 / 100 g 8.5/10 
Agave fiber Low GI 10 GL 9 / 100 g 9/10 
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 Cacao beans roasted and ground Low GI 20 GL 9 / 100 g 7/10 Carb control tortilla Low GI 35 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 
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 9/10 
Fresh Wasabi Root Low GI 40 GL 9 / 100 g 8/10 Fructan fiber (prebiotic fiber) Low GI 10 GL 9 / 100 g 9/10 
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 Mushroom seasoning Low GI 30 GL 9 / 100 g 4/10 
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 Pecan delight chocolate Low GI 15 GL 9 / 100 g 2/10 
Persimmon Low GI 50 GL 9 / 100 g 6/10 
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 Soy crisps Low GI 35 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 
Wasabi Powder Low GI 40 GL 9 / 100 g 7.5/10 
Whole grain pasta with homemade no-added-sugar tomato sauce Low GI 45 GL 9 / 100 g 7.5/10 
Whole oat sourdough starter Low GI 40 GL 9 / 100 g 8/10 
Wholegrain pastry with lean turkey meat Low GI 45 GL 9 / 100 g 7/10 
Unsweetened baking chocolate (100% cacao) Low GI 20 GL 9.2 / 100 g 9/10 
Chickpea spread with honey or stevia and spices Low GI 35 GL 9.4 / 100 g 8/10 
Oligofructose Low GI 10 GL 9.5 / 100 g 7/10 
Dried chives Low GI 15 GL 9.6 / 100 g 9/10 
Red peppercorn Low GI 15 GL 9.7 / 100 g 7/10 
Chocolate bean cake Low GI 35 GL 9.8 / 100 g 6/10 Achiote paste Low GI 35 GL 10 / 100 g 4/10 
Adaptogens Low GI 20 GL 10 / 100 g 8/10 Air-fried parsnip sticks with avocado oil Low GI 52 GL 10 / 100 g 7.5/10 
Baked doughnut Low GI 35 GL 10 / 100 g 7/10 
Black bean brownies (with cocoa, eggs, natural sweetener) Low GI 35 GL 10 / 100 g 6.5/10 
Black bean cake base Low GI 35 GL 10 / 100 g 6/10 
Blackening spice mix Low GI 20 GL 10 / 100 g 8/10 Bran Low GI 15 GL 10 / 100 g 8/10 
Buckwheat starter Low GI 49 GL 10 / 100 g 8/10 
Chicken and vegetable whole wheat dumplings Low GI 45 GL 10 / 100 g 7.5/10 
Chickpea-based pasta with light cheese sauce Low GI 45 GL 10 / 100 g 8/10 
Chili spice blend (no added sugar or excess salt) Low GI 20 GL 10 / 100 g 9/10 
Cooked quinoa and black beans blend Low GI 45 GL 10 / 100 g 8/10 
Corn salad Medium GI 55 GL 10 / 100 g 6.5/10 
Couscous with chickpeas, peas, and tomatoes Medium GI 55 GL 10 / 100 g 6.5/10 
Dried moringa leaf powder Low GI 25 GL 10 / 100 g 8/10 Dry mustard Low GI 35 GL 10 / 100 g 7/10 
Fermented steamed cake (quinoa and lentils) Low GI 45 GL 10 / 100 g 8/10 Fermented turmeric Low GI 15 GL 10 / 100 g 9/10 
Fresh fig spread (mashed figs, no added sugar) Low GI 51 GL 10 / 100 g 7.5/10 
Frozen banana slices with natural peanut butter Low GI 45 GL 10 / 100 g 6.5/10 
Gluten free vegan meatballs Low GI 45 GL 10 / 100 g 7/10 Green Vibrance powder Low GI 20 GL 10 / 100 g 8/10 
High protein tortilla Low GI 40 GL 10 / 100 g 7/10 
Homemade fruit jam with chia seeds, no added sugar Low GI 40 GL 10 / 100 g 7/10 
Hominy Low GI 40 GL 10 / 100 g 7/10 
Huel powder Low GI 27 GL 10 / 100 g 8/10 
