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.
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 
Steamed corn Low GI 52 GL 11 / 100 g 6/10 
Tri-color quinoa Low GI 53 GL 11 / 100 g 7.5/10 
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 
Wedel Dark Chocolate Low GI 23 GL 11 / 100 g 4/10 
Whole grain quinoa with lime juice and cilantro Low GI 53 GL 11 / 100 g 7.8/10 
Kashmiri red chili powder Low GI 20 GL 11.2 / 100 g 8/10 
Cooked quinoa Low GI 53 GL 11.3 / 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 
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 
Dutched cocoa powder (low fat) Low GI 20 GL 11.6 / 100 g 6/10 
Banana Low GI 51 GL 11.6 / 100 g 5/10 
Cocoa Mass Low GI 20 GL 11.7 / 100 g 9/10 
Cocoa Powder Low GI 20 GL 11.7 / 100 g 8/10 
Defatted cocoa Low GI 20 GL 11.7 / 100 g 7/10 
Dutch-processed cocoa powder (no added sugars or fats) Low GI 20 GL 11.7 / 100 g 8/10 
Cocoa solids Low GI 20 GL 11.7 / 100 g 7/10 
Alkali cocoa Low GI 20 GL 11.7 / 100 g 8/10 
Cocoa (processed with alkali) Low GI 20 GL 11.7 / 100 g 6/10 
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 
Boiled whole grain pasta Low GI 45 GL 12 / 100 g 7/10 
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 spirelli Low GI 22 GL 12 / 100 g 8/10 
Low-carb tortilla Low GI 35 GL 12 / 100 g 7/10 
Mixed grains Low GI 50 GL 12 / 100 g 6/10 
Plant protein fudge brownie bar Low GI 35 GL 12 / 100 g 4/10 
Purple sweet potato Low GI 44 GL 12 / 100 g 8/10 
Quinoa dumplings Low GI 50 GL 12 / 100 g 7/10 
Sandwich with rye bread, grilled chicken breast, and fresh spinach Medium GI 55 GL 12 / 100 g 7/10 
Sauteed corn Medium GI 55 GL 12 / 100 g 6/10 
Spices (masala blend) Low GI 20 GL 12 / 100 g 8/10 
Sprouted whole brown rice Low GI 54 GL 12 / 100 g 7.5/10 
Unsweetened Raspberry Jam Low GI 45 GL 12 / 100 g 6/10 
Vegan schnitzel Medium GI 60 GL 12 / 100 g 4/10 
Vegetable and hummus wrap (whole wheat tortilla) Low GI 45 GL 12 / 100 g 7.5/10 
Whole Spelt Carrot Cake Low GI 35 GL 12 / 100 g 6/10 
Avocado Tikki Medium GI 55 GL 12.1 / 100 g 6/10 
Sweet Potato with Skin Medium GI 61 GL 12.3 / 100 g 7/10 
Green lentils Low GI 21 GL 12.6 / 100 g 9/10 
Lentils (raw) Low GI 21 GL 12.6 / 100 g 8/10 
Baked corn Medium GI 60 GL 13 / 100 g 5.5/10 
Banana oat bake Low GI 40 GL 13 / 100 g 7/10 
Canned yams Medium GI 65 GL 13 / 100 g 4/10 
Chai spice mix Low GI 20 GL 13 / 100 g 9/10 
Custard apple Low GI 54 GL 13 / 100 g 6/10 
Dark chocolate bar Low GI 35 GL 13 / 100 g 5/10 
Dried peas Low GI 22 GL 13 / 100 g 9/10 Elephant foot yam Low GI 50 GL 13 / 100 g 8/10 
Fire roasted corn Medium GI 60 GL 13 / 100 g 6/10 
Five spice powder Low GI 20 GL 13 / 100 g 8/10 
Flatbread with grilled chicken, fresh vegetables, and minimal cheese Medium GI 60 GL 13 / 100 g 6/10 
Fried okra Medium GI 55 GL 13 / 100 g 4/10 
Gallo Pinto Medium GI 55 GL 13 / 100 g 6.5/10 
Grilled salmon Medium GI 60 GL 13 / 100 g 6/10 
Honey roasted almonds Low GI 35 GL 13 / 100 g 4/10 
Mashed sweet potatoes Medium GI 63 GL 13 / 100 g 7/10 
Oat bran pancakes (no added sugar) Low GI 45 GL 13 / 100 g 7/10 
Oats and chickpea flour dhokla Low GI 45 GL 13 / 100 g 7.5/10 
Plant-Based Creamer Low GI 35 GL 13 / 100 g 6.5/10 
Plum jam Low GI 40 GL 13 / 100 g 7/10 Pumpkin seed protein bread Low GI 45 GL 13 / 100 g 7/10 
Sapodilla Medium GI 65 GL 13 / 100 g 5/10 
Sprouted grain and legume bread (thin-sliced) Low GI 36 GL 13 / 100 g 8/10 
Taro Low GI 50 GL 13 / 100 g 7/10 
Vegan protein bread Low GI 45 GL 13 / 100 g 7.5/10 
Whole grain bread with chickpea paste and mushrooms Low GI 45 GL 13 / 100 g 7/10 
Whole grain dumplings with lentil filling Low GI 45 GL 13 / 100 g 7/10 
Whole grain flour dumplings with cheese and spinach Low GI 50 GL 13 / 100 g 6.5/10 
Whole grain tortilla with black beans and vegetables Low GI 45 GL 13 / 100 g 7.5/10 
Wholegrain dough pierogi with buckwheat and mushrooms Low GI 45 GL 13 / 100 g 7/10 
Wholegrain pumpkin dumplings Medium GI 55 GL 13 / 100 g 7.5/10 
Yacon syrup with chili infusion Low GI 40 GL 13 / 100 g 5/10 
Whole Grain Gingerbread with Erythritol Low GI 35 GL 13.3 / 100 g 6/10 
Jerk seasoning Low GI 30 GL 13.5 / 100 g 4/10 
Korean spices Low GI 30 GL 13.5 / 100 g 4/10 
Potatoes High GI 78 GL 13.7 / 100 g 4/10 
Cardamom Low GI 20 GL 13.7 / 100 g 9.5/10 
Adaptogen blend Low GI 25 GL 13.8 / 100 g 7/10 
Ani Lewandowska Bread Low GI 45 GL 14 / 100 g 7/10 
Baked green plantain Low GI 45 GL 14 / 100 g 7/10 
Baked sweet potato hash browns (minimal oil) Medium GI 60 GL 14 / 100 g 7.5/10 
Bee pollen granules Low GI 35 GL 14 / 100 g 6/10 
Berry Compote Medium GI 55 GL 14 / 100 g 4/10 
