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.
Kinako powder Low GI 30 GL 10 / 100 g 7/10 
Lean turkey patty on whole grain bun (no sugary sauces or cheese) Low GI 50 GL 10 / 100 g 7.5/10 
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 Multivitamin (from concentrated organic whole foods) Low GI 25 GL 10 / 100 g 7/10 
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 Spices (spicy) Low GI 20 GL 10 / 100 g 7/10 
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 
Vegetable and quinoa patty (baked) Low GI 45 GL 10 / 100 g 8/10 
Wheat bran Low GI 15 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 
Dried chili peppers Low GI 15 GL 10.5 / 100 g 8/10 
Dried ginger Low GI 15 GL 10.7 / 100 g 8/10 Sugar free caramel chocolate nougat peanuts Low GI 18 GL 10.8 / 100 g 3/10 
Unsweetened coconut flakes Low GI 45 GL 10.8 / 100 g 6/10 
Apple butter (unsweetened) Low GI 40 GL 11 / 100 g 6/10 
Banana nice cream Low GI 51 GL 11 / 100 g 8/10 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 Boiled pinto bean Low GI 39 GL 11 / 100 g 9/10 
Buckwheat pancakes (galettes) Low GI 50 GL 11 / 100 g 7/10 Carb balance wrap Low GI 35 GL 11 / 100 g 6/10 
Chickpea flour wrap Low GI 35 GL 11 / 100 g 7.5/10 Chili lemon zest mix Low GI 20 GL 11 / 100 g 9/10 Chili lime seasoning Low GI 20 GL 11 / 100 g 7/10 Coconut protein bar Low GI 35 GL 11 / 100 g 4/10 
Dark cooked pasta Low GI 45 GL 11 / 100 g 6/10 Diabetic cocoa cream Low GI 25 GL 11 / 100 g 4/10 Dibeta supplement Low GI 25 GL 11 / 100 g 6/10 Dried bitter melon Low GI 20 GL 11 / 100 g 9/10 
Dried coconut Low GI 45 GL 11 / 100 g 6/10 Dried gourd strips Low GI 45 GL 11 / 100 g 5/10 
Energy balls Low GI 35 GL 11 / 100 g 7/10 
Falafel Low GI 35 GL 11 / 100 g 7/10 Falafel patty Low GI 35 GL 11 / 100 g 6/10 
Flourless Seed Bread Low GI 35 GL 11 / 100 g 7/10 
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 
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 High protein chips Low GI 45 GL 11 / 100 g 5/10 Kirkland protein bar (packaged) Low GI 35 GL 11 / 100 g 5/10 
Lemon cheesecake protein bar Low GI 35 GL 11 / 100 g 4/10 Lupin flour pasta Low GI 25 GL 11 / 100 g 8/10 
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 Pilaf spice mix Low GI 20 GL 11 / 100 g 8/10 
Pinto beans Low GI 39 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 
Ricotta and oat pancakes Medium GI 55 GL 11 / 100 g 6.5/10 
Sapota Medium GI 55 GL 11 / 100 g 6/10 
Spice blend Low GI 20 GL 11 / 100 g 6/10 
Sprouted millet Low GI 50 GL 11 / 100 g 6/10 
Sprouted ragi Low GI 45 GL 11 / 100 g 7.5/10 
Steamed and mashed purple yam with unsweetened coconut cream and cinnamon Low GI 45 GL 11 / 100 g 8/10 Tikka spice mix Low GI 20 GL 11 / 100 g 6/10 
Vegan nuggets Medium GI 60 GL 11 / 100 g 5.5/10 
Vegetarian stuffed cabbage patties Medium GI 55 GL 11 / 100 g 6/10 
Wheat free seed bread Low GI 45 GL 11 / 100 g 8/10 
Whole grain quinoa with lime juice and cilantro Low GI 53 GL 11 / 100 g 7.8/10 High protein vegan protein bar Low GI 35 GL 11.2 / 100 g 6.5/10 
Kashmiri red chili powder Low GI 20 GL 11.2 / 100 g 8/10 
Raw cacao powder Low GI 20 GL 11.6 / 100 g 8/10 
Baharat spice mix Low GI 20 GL 11.6 / 100 g 8/10 
Curry spice mix (with turmeric and ginger) Low GI 20 GL 11.6 / 100 g 8/10 Dark cocoa Low GI 20 GL 11.6 / 100 g 7/10 Kabsa spice mix Low GI 20 GL 11.6 / 100 g 8/10 
Korma spice mix Low GI 20 GL 11.6 / 100 g 9/10 
Middle eastern spices Low GI 20 GL 11.6 / 100 g 9/10 
Mixed indian spices Low GI 20 GL 11.6 / 100 g 9/10 
Moroccan spice blend Low GI 20 GL 11.6 / 100 g 8/10 
Oriental spices Low GI 20 GL 11.6 / 100 g 9/10 
American Pawpaw Medium GI 60 GL 12 / 100 g 8/10 
Baked pie with whole grain crust and mixed vegetables Low GI 45 GL 12 / 100 g 7/10 
Banana puree Low GI 52 GL 12 / 100 g 5/10 Burgen Soy-Lin Bread Low GI 36 GL 12 / 100 g 7/10 Caramel protein bar Low GI 35 GL 12 / 100 g 4/10 Cauliflower powder Low GI 20 GL 12 / 100 g 8/10 
Chai spices Low GI 20 GL 12 / 100 g 9/10 
Chinese five spice Low GI 20 GL 12 / 100 g 8.5/10 
Cooked muesli Medium GI 55 GL 12 / 100 g 6.5/10 
Enervit Protein Bar Low GI 40 GL 12 / 100 g 4/10 
Fruity cereal Low GI 40 GL 12 / 100 g 8/10 
Garam Masala and Red Chili Spice Blend Low GI 20 GL 12 / 100 g 9/10 
Juniper berries Low GI 25 GL 12 / 100 g 7/10 
Lemon juice powder (unsweetened) Low GI 20 GL 12 / 100 g 7/10 
Lentil pasta Low GI 22 GL 12 / 100 g 8/10 
