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.
Whole-grain oats baked with fresh berries and nuts, lightly sweetened Low GI 45 GL 14 / 100 g 7.5/10 
Sugar free milk chocolate Low GI 25 GL 14.1 / 100 g 4/10 
Whole Grain Yeast Cake with Erythritol Low GI 40 GL 14.4 / 100 g 6/10 Aloha Protein Bar (packaged) Low GI 40 GL 15 / 100 g 4/10 
Baked doughnuts Low GI 40 GL 15 / 100 g 6/10 
Baked dumplings with vegetable and lentil filling Medium GI 55 GL 15 / 100 g 6/10 
Beetroot pasta Medium GI 55 GL 15 / 100 g 6.5/10 
Black bean and vegetable tamale (whole-grain masa) Medium GI 55 GL 15 / 100 g 7/10 Chestnut boiled Low GI 54 GL 15 / 100 g 6/10 Chocolate nougat peanuts Low GI 25 GL 15 / 100 g 2/10 
Cinnamon toast cereal Low GI 35 GL 15 / 100 g 8/10 
Concentrated raspberry extract (no added sugar) Low GI 35 GL 15 / 100 g 6.5/10 
Dried pumpkin Low GI 40 GL 15 / 100 g 8/10 
French toast made with whole grain bread, less sugar, and baked Medium GI 55 GL 15 / 100 g 6.5/10 Golden milk spice blend Low GI 25 GL 15 / 100 g 8/10 
Grilled cheese sandwich (whole grain bread, reduced-fat cheese) Medium GI 55 GL 15 / 100 g 6.5/10 
Krokiet Medium GI 55 GL 15 / 100 g 6/10 
Lemon peel powder Low GI 25 GL 15 / 100 g 8/10 Lentil noodles Low GI 28 GL 15 / 100 g 8/10 Metamucil gummies no sugar added Low GI 25 GL 15 / 100 g 6/10 
No-bake walnut and date crust Low GI 40 GL 15 / 100 g 6/10 
Oat flakes, nuts, and chia seeds Low GI 40 GL 15 / 100 g 6.5/10 
Spelt Carrot Cake with Xylitol Low GI 40 GL 15 / 100 g 5/10 
Spiced vegetable fritters Medium GI 55 GL 15 / 100 g 5.5/10 
Sugar free granola Low GI 40 GL 15 / 100 g 6.5/10 
Sweet potato pancake Medium GI 55 GL 15 / 100 g 6.5/10 
Whole grain bread with hummus and tomato Low GI 50 GL 15 / 100 g 7.5/10 
Whole rye flour starter Low GI 40 GL 15 / 100 g 7/10 
Yam Low GI 54 GL 15 / 100 g 6/10 
Dried tomatoes Low GI 35 GL 15.2 / 100 g 6/10 
Carob gum Low GI 20 GL 15.4 / 100 g 9/10 
Spinach and cauliflower flatbread Medium GI 55 GL 15.4 / 100 g 6/10 
Black cumin Low GI 35 GL 15.5 / 100 g 8.5/10 
Punjabi platter Medium GI 62 GL 15.5 / 100 g 5/10 
Whole green moong dal (raw) Low GI 25 GL 15.7 / 100 g 9/10 
Crunchy roasted chickpeas coated in natural cocoa powder, without sugar Low GI 35 GL 15.8 / 100 g 8/10 
PB2 peanut powder Low GI 35 GL 15.8 / 100 g 5/10 
Banana (Saba) Low GI 51 GL 16 / 100 g 5/10 Barley bread Low GI 35 GL 16 / 100 g 7/10 
Bread with seeds and whole grains Low GI 45 GL 16 / 100 g 7/10 
Buckwheat Pancakes with Sugar-Free Jam Low GI 50 GL 16 / 100 g 6/10 Catalina Crunch Chocolate Peanut Butter Cereal Low GI 35 GL 16 / 100 g 5/10 Chili seasoning Low GI 40 GL 16 / 100 g 3/10 Coconut metabolism shake Low GI 45 GL 16 / 100 g 4/10 Dal vada Low GI 45 GL 16 / 100 g 5/10 David Protein Bar (packaged) Low GI 45 GL 16 / 100 g 4/10 Dried beans Low GI 27 GL 16 / 100 g 9/10 
Dried celery powder Low GI 35 GL 16 / 100 g 5/10 
Dried cherries Low GI 22 GL 16 / 100 g 5/10 
Fruit puree gummies Low GI 35 GL 16 / 100 g 4/10 
Gyros spice mix Low GI 40 GL 16 / 100 g 6/10 
High Protein Bar Low GI 45 GL 16 / 100 g 4/10 
Lentil and buckwheat dumplings Medium GI 55 GL 16 / 100 g 6/10 Low GI bread Low GI 40 GL 16 / 100 g 7/10 
Moth beans (raw) Low GI 25 GL 16 / 100 g 8/10 
Oat and banana pancake (no added sugar) Low GI 50 GL 16 / 100 g 7/10 
Oat bran coating Low GI 40 GL 16 / 100 g 8/10 
Pizza Flavour Seasoning Low GI 40 GL 16 / 100 g 4.5/10 
Powdered Spices Low GI 40 GL 16 / 100 g 5.5/10 
Protein crisps crackers dill pickle flavor Low GI 45 GL 16 / 100 g 5/10 
Pumpkin Flour Low GI 20 GL 16 / 100 g 7/10 
Spelt and Sauerkraut Dumplings Medium GI 55 GL 16 / 100 g 6/10 
Split yellow mung beans Low GI 25 GL 16 / 100 g 8/10 
Sweet Nut Paste Low GI 45 GL 16 / 100 g 4/10 
Sweet potato gnocchi Medium GI 60 GL 16 / 100 g 6/10 
Taco seasoning Low GI 35 GL 16 / 100 g 6/10 
Weight management blend Low GI 45 GL 16 / 100 g 6/10 
White chocolate cookie protein bar Low GI 45 GL 16 / 100 g 6/10 
Whole grain bread with avocado Low GI 50 GL 16 / 100 g 7.5/10 
Whole Grain Oat Pastry Low GI 45 GL 16 / 100 g 7/10 
Wholegrain spelt flour sponge cake Low GI 40 GL 16 / 100 g 6/10 
Sugar-free catalina crunch Low GI 35 GL 16.1 / 100 g 8.2/10 
Baked onion rings (whole grain breadcrumbs) Medium GI 55 GL 16.5 / 100 g 6/10 Berbere spice blend Low GI 30 GL 16.5 / 100 g 6/10 
Cajun spice mix Low GI 30 GL 16.5 / 100 g 5/10 
Crunchy roasted chickpeas with unsweetened cocoa powder Low GI 30 GL 16.5 / 100 g 7/10 
Fried gram dal Low GI 28 GL 16.8 / 100 g 8.5/10 Homemade oatmeal cookies with stevia/erythritol and nuts Low GI 35 GL 16.8 / 100 g 6.5/10 
Acerola Cherry Powder Low GI 20 GL 17 / 100 g 9/10 Almond seed bar Low GI 45 GL 17 / 100 g 5/10 
Barley flatbread Low GI 35 GL 17 / 100 g 7.5/10 
Camu Camu Powder Low GI 20 GL 17 / 100 g 8/10 
Dried cherry, coconut, and nut snack balls Low GI 45 GL 17 / 100 g 5/10 
Green powder Low GI 30 GL 17 / 100 g 6/10 High protein chocolate pretzel protein bar Low GI 45 GL 17 / 100 g 4/10 
High protein energy balls Low GI 45 GL 17 / 100 g 6/10 
Oat bran muffin (no added sugar, minimal processing) Low GI 45 GL 17 / 100 g 7.5/10 
Plum puree Low GI 29 GL 17 / 100 g 5/10 
Roasted broad beans Low GI 30 GL 17 / 100 g 7/10 
Roasted gram flour Low GI 28 GL 17 / 100 g 8/10 Roasted lentils Low GI 28 GL 17 / 100 g 8/10 
Roasted split chickpeas Low GI 28 GL 17 / 100 g 7.5/10 
Split chickpeas Low GI 28 GL 17 / 100 g 8/10 
Sweet potato brownie Low GI 45 GL 17 / 100 g 5/10 
Sweet potato fries Medium GI 60 GL 17 / 100 g 6/10 
TruBar Protein Bar Low GI 45 GL 17 / 100 g 4/10 
Unsweetened dried cherries Low GI 22 GL 17 / 100 g 6/10 
Whole cinnamon muffin Low GI 45 GL 17 / 100 g 7/10 Whole wheat psyllium dough Low GI 45 GL 17 / 100 g 7/10 
Roasted chickpeas Low GI 28 GL 17.4 / 100 g 8.5/10 
