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.
Barley flatbread Low GI 35 GL 17 / 100 g 7.5/10 
Black chickpeas (raw) Low GI 28 GL 17 / 100 g 8/10 
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 
Fitness bread rolls Low GI 45 GL 17 / 100 g 7/10 
Green powder Low GI 30 GL 17 / 100 g 6/10 
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 
Oatmeal and seed bun Low GI 45 GL 17 / 100 g 7/10 
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 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 
Coconut flour Low GI 45 GL 17.1 / 100 g 8/10 
Roasted chickpea snack Low GI 28 GL 17.4 / 100 g 8.5/10 
Curry spice mix Low GI 30 GL 17.4 / 100 g 8/10 
Garam masala Low GI 30 GL 17.4 / 100 g 8/10 
Chaat masala Low GI 35 GL 17.5 / 100 g 5/10 
Corn bran Low GI 22 GL 17.6 / 100 g 8/10 
Spelt bread with cottage cheese and chives Medium GI 55 GL 17.6 / 100 g 7/10 
100% whole wheat wrap (low gi, high fiber) Low GI 45 GL 18 / 100 g 7/10 
Baked potato High GI 85 GL 18 / 100 g 4/10 
Black garlic powder Low GI 30 GL 18 / 100 g 6.5/10 
Boiled plantain Medium GI 55 GL 18 / 100 g 6/10 
Chili garlic seasoning Low GI 40 GL 18 / 100 g 7/10 
Cordyceps mushroom powder Low GI 30 GL 18 / 100 g 8/10 
Dried plums Low GI 29 GL 18 / 100 g 5/10 
Fajita seasoning Low GI 40 GL 18 / 100 g 4/10 
Flour roux Low GI 50 GL 18 / 100 g 5/10 
Fried shallots Low GI 50 GL 18 / 100 g 4/10 
Fruit spread (100% fruit, no added sugar) Low GI 50 GL 18 / 100 g 5/10 
Generic ingredient Medium GI 60 GL 18 / 100 g 4/10 
Goulash spice mix Low GI 40 GL 18 / 100 g 6/10 
High protein toast Medium GI 55 GL 18 / 100 g 6/10 
Homemade oat and nut biscuit (no added sugar) Low GI 40 GL 18 / 100 g 7/10 
Jalapeño Seasoning Low GI 40 GL 18 / 100 g 7/10 
Low gi toast Low GI 45 GL 18 / 100 g 8/10 
Mezcla Protein Bar Low GI 45 GL 18 / 100 g 4/10 
Nut and cocoa baton Low GI 45 GL 18 / 100 g 6/10 
Nut and prune bar Low GI 40 GL 18 / 100 g 6/10 
Nutty Jam Granola Bar Low GI 40 GL 18 / 100 g 6/10 
Oats and flaxseed pita Low GI 45 GL 18 / 100 g 7/10 
Peanut butter chocolate bar Low GI 45 GL 18 / 100 g 6/10 
Pitted prunes Low GI 29 GL 18 / 100 g 5/10 
Protein oat banana bar Low GI 40 GL 18 / 100 g 6/10 
Roasted chicory root extract Low GI 30 GL 18 / 100 g 7/10 
Santa fe rice and beans mix Medium GI 65 GL 18 / 100 g 4/10 
Split pigeon peas Low GI 29 GL 18 / 100 g 8/10 
Sprouted whole wheat starter Low GI 45 GL 18 / 100 g 8/10 
Ube (Purple Yam) Medium GI 65 GL 18 / 100 g 6/10 
Whole Grain Bun with Cottage Cheese and Fruit Medium GI 55 GL 18 / 100 g 6.5/10 
Whole grain waffle Low GI 50 GL 18 / 100 g 6/10 
Oat and banana cookie Low GI 45 GL 18.9 / 100 g 6.5/10 
100% whole wheat and seed bread Low GI 50 GL 19 / 100 g 6/10 
Adzuki Bean Protein Pasta Low GI 35 GL 19 / 100 g 8/10 
Beans pasta Low GI 35 GL 19 / 100 g 7.5/10 
Chickpea flour breadsticks Low GI 35 GL 19 / 100 g 7/10 
Classic Chickpea Hummus Low GI 35 GL 19 / 100 g 7/10 
Daves killer high protein bun Low GI 50 GL 19 / 100 g 7/10 
Dried Split Peas Low GI 32 GL 19 / 100 g 8/10 
Dried Split Yellow Peas Low GI 32 GL 19 / 100 g 7/10 
Dried white beans Low GI 31 GL 19 / 100 g 8/10 
Dumpling wrapper made with oat fiber and whole grain oat flour Low GI 45 GL 19 / 100 g 7/10 
Freeze-dried raspberry powder Low GI 32 GL 19 / 100 g 8/10 
Fructooligosaccharides Low GI 20 GL 19 / 100 g 7/10 
High protein pasta Low GI 35 GL 19 / 100 g 6/10 
High-Fiber Bran Bread Low GI 50 GL 19 / 100 g 6/10 
Homemade whole grain and seed bread (no added sugar or preservatives) Low GI 50 GL 19 / 100 g 7/10 
Oat roll sandwich with ham and cheese Medium GI 60 GL 19 / 100 g 4/10 
Protein chips ranch flavor Medium GI 55 GL 19 / 100 g 4/10 
Roasted soybean flour Medium GI 60 GL 19 / 100 g 6/10 Sea buckthorn powder Low GI 35 GL 19 / 100 g 6/10 
Sourdough bread with flaxseed and pumpkin seeds Low GI 50 GL 19 / 100 g 7/10 
Split yellow lentils Low GI 32 GL 19 / 100 g 8/10 
Tigernut flour Low GI 35 GL 19 / 100 g 6/10 
Unsulfured dried plums Low GI 29 GL 19 / 100 g 6/10 
Whole Grain Banana Bread Low GI 50 GL 19 / 100 g 6/10 
Whole grain waffle with hummus Medium GI 55 GL 19 / 100 g 7/10 
Whole Rye Grain Low GI 34 GL 19 / 100 g 8/10 
Wholemeal bread Low GI 50 GL 19 / 100 g 7/10 
Ground lentils Low GI 32 GL 19.2 / 100 g 8/10 
Coriander seeds Low GI 35 GL 19.3 / 100 g 9/10 
Sambar powder Low GI 35 GL 19.3 / 100 g 8/10 
Wheat bran (pure, no added sugar) Low GI 30 GL 19.4 / 100 g 7/10 
100% rye bread (pumpernickel-style) Low GI 50 GL 20 / 100 g 6/10 
Candied pecans Low GI 45 GL 20 / 100 g 3/10 
Chickpea and dark chocolate chip cookie (reduced sugar) Low GI 45 GL 20 / 100 g 5/10 
Chocolate candies roche Low GI 45 GL 20 / 100 g 3/10 
Classic Trail Mix Low GI 45 GL 20 / 100 g 5/10 
Dark bread roll with seeds Low GI 50 GL 20 / 100 g 6/10 
Dense whole grain rye bread Low GI 50 GL 20 / 100 g 7.5/10 
Dried apricots Low GI 31 GL 20 / 100 g 6/10 
Dried black currant powder Low GI 30 GL 20 / 100 g 7/10 
Dried tomatoes Low GI 35 GL 20 / 100 g 6/10 
