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.
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 
Green banana Low GI 42 GL 9.6 / 100 g 8.5/10 
Chocolate bean cake Low GI 35 GL 9.8 / 100 g 6/10 
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 
Black pepper Low GI 15 GL 10 / 100 g 8/10 
Blackening spice mix Low GI 20 GL 10 / 100 g 8/10 
Boiled green banana Low GI 45 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 kernel Low GI 52 GL 10 / 100 g 5/10 
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 
Fermented steamed cake (quinoa and lentils) Low GI 45 GL 10 / 100 g 8/10 
Fresh fig spread (mashed figs, no added sugar) Low GI 51 GL 10 / 100 g 7.5/10 
Fresh sweet potato, steamed without additives Low GI 50 GL 10 / 100 g 8/10 
Frozen banana slices with natural peanut butter Low GI 45 GL 10 / 100 g 6.5/10 
Garlic Low GI 30 GL 10 / 100 g 8/10 
Garlic, roasted (no added sugars or oils) Low GI 30 GL 10 / 100 g 8/10 
Gluten free vegan meatballs Low GI 45 GL 10 / 100 g 7/10 
Ground Turmeric Low GI 15 GL 10 / 100 g 9/10 
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 
Lean turkey patty on whole grain bun (no sugary sauces or cheese) Low GI 50 GL 10 / 100 g 7.5/10 
Maize Grain Low GI 52 GL 10 / 100 g 7/10 
Millet porridge cooked with almond milk with raspberry mousse Medium GI 65 GL 10 / 100 g 6/10 
Mixed spices Low GI 20 GL 10 / 100 g 8/10 
Mustard seed powder (ground mustard seeds) Low GI 35 GL 10 / 100 g 7/10 
Mustard seeds Low GI 35 GL 10 / 100 g 8/10 
Nut and seed bar with natural sweetener Low GI 35 GL 10 / 100 g 7/10 
Oat bran muffin with low-fat cottage cheese and tomato Low GI 48 GL 10 / 100 g 6.5/10 
Oatmeal with Fresh Pineapple Medium GI 55 GL 10 / 100 g 7.5/10 
Potato skin Low GI 50 GL 10 / 100 g 7/10 
Seven spice chili powder Low GI 20 GL 10 / 100 g 6/10 
Sweet corn Low GI 52 GL 10 / 100 g 6/10 
Sweet Corn Low GI 52 GL 10 / 100 g 5/10 
Sweet potatoes Low GI 50 GL 10 / 100 g 7/10 
Sweetcorn Low GI 52 GL 10 / 100 g 6/10 
Temaki hand roll with real crab, avocado, and greek yogurt Medium GI 55 GL 10 / 100 g 7.5/10 
Tofu Whole Grain Rice Paper Rolls Low GI 48 GL 10 / 100 g 7/10 
Turmeric root Low GI 15 GL 10 / 100 g 9/10 
Unripe banana Low GI 42 GL 10 / 100 g 8/10 
Vegetable and quinoa patty (baked) Low GI 45 GL 10 / 100 g 8/10 
Wheat bread low carb Low GI 40 GL 10 / 100 g 8/10 
Whole grain brown rice and lentil blend Low GI 45 GL 10 / 100 g 8/10 
Whole grain corn Low GI 52 GL 10 / 100 g 7/10 
Whole wheat macaroni with reduced-fat cheese sauce Low GI 50 GL 10 / 100 g 7/10 
Yellow corn Low GI 52 GL 10 / 100 g 7/10 
High-Fiber Dark Chocolate Low GI 23 GL 10.6 / 100 g 6/10 
Unsweetened coconut flakes Low GI 45 GL 10.8 / 100 g 6/10 
Allspice Low GI 15 GL 11 / 100 g 9/10 
Apple butter (unsweetened) Low GI 40 GL 11 / 100 g 6/10 
Banana nice cream Low GI 51 GL 11 / 100 g 8/10 
Bay leaf Low GI 15 GL 11 / 100 g 8/10 Black garlic Low GI 30 GL 11 / 100 g 7/10 
Blended frozen bananas with dark cocoa powder Low GI 45 GL 11 / 100 g 7.5/10 
Buckwheat pancakes (galettes) Low GI 50 GL 11 / 100 g 7/10 
Chickpea flour wrap Low GI 35 GL 11 / 100 g 7.5/10 
Cooked Quinoa Low GI 53 GL 11 / 100 g 7/10 
Corn on the cob Low GI 52 GL 11 / 100 g 6/10 
Dark cooked pasta Low GI 45 GL 11 / 100 g 6/10 
Dried coconut Low GI 45 GL 11 / 100 g 6/10 
Dried pinto beans Low GI 39 GL 11 / 100 g 8/10 
Energy balls Low GI 35 GL 11 / 100 g 7/10 
Falafel Low GI 35 GL 11 / 100 g 7/10 
Flourless Seed Bread Low GI 35 GL 11 / 100 g 7/10 
Frozen banana Low GI 51 GL 11 / 100 g 6/10 
Glazed carrots Medium GI 60 GL 11 / 100 g 4/10 
Go active high protein mousse Low GI 35 GL 11 / 100 g 6/10 
Grilled corn Low GI 52 GL 11 / 100 g 6/10 
Ground dried ginger (spice) Low GI 15 GL 11 / 100 g 8/10 
Hawthorn flower Low GI 20 GL 11 / 100 g 9/10 
Hazelnut chocolate protein bar Low GI 35 GL 11 / 100 g 7/10 
Hazelnut dark chocolate spread (minimal added sugar) Low GI 35 GL 11 / 100 g 4/10 
Lemon cheesecake protein bar Low GI 35 GL 11 / 100 g 4/10 
Nicks high protein vanilla wafer Low GI 35 GL 11 / 100 g 4/10 
Oatmeal with Plum Jam Medium GI 55 GL 11 / 100 g 7/10 
Open-face sandwich on baked sweet potato slices with hummus spread Low GI 50 GL 11 / 100 g 8/10 
Plant-based hand roll (tofu, brown rice) Low GI 50 GL 11 / 100 g 7.5/10 
Protein Bar Chocolate Chip Cookie Dough Low GI 35 GL 11 / 100 g 7/10 
Quinoa (cooked) Low GI 53 GL 11 / 100 g 7/10 
Ricotta and oat pancakes Medium GI 55 GL 11 / 100 g 6.5/10 
Sapota Medium GI 55 GL 11 / 100 g 6/10 
Seed and Grain Bread Low GI 45 GL 11 / 100 g 8/10 
Sprouted millet Low GI 50 GL 11 / 100 g 6/10 
