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.
Bamboo shoots Low GI 10 GL 1 / 100 g 9/10 
Bathua leaves Low GI 15 GL 1 / 100 g 10/10 
Beet greens Low GI 15 GL 1 / 100 g 9/10 
Beet leaves Low GI 15 GL 1 / 100 g 9/10 
Betel leaf Low GI 10 GL 1 / 100 g 9/10 
Bitter melon Low GI 18 GL 1 / 100 g 9/10 
Black carrot colorant Low GI 20 GL 1 / 100 g 8/10 
Black chokeberry Low GI 15 GL 1 / 100 g 10/10 
Black fungus Low GI 15 GL 1 / 100 g 10/10 
Black lime Low GI 20 GL 1 / 100 g 9.5/10 
Black soybean salad Low GI 15 GL 1 / 100 g 9/10 
Black soybeans Low GI 15 GL 1 / 100 g 9/10 
Blackcurrant Erythritol Mousse Low GI 10 GL 1 / 100 g 8/10 
Blended sauce from steamed non-starchy vegetables, herbs, and spices Low GI 20 GL 1 / 100 g 10/10 
Blended vegetable juice (with pulp) Low GI 20 GL 1 / 100 g 7/10 
Boiled Asparagus Low GI 15 GL 1 / 100 g 10/10 
Boiled brussels sprouts Low GI 15 GL 1 / 100 g 9/10 Boiled fennel Low GI 15 GL 1 / 100 g 9/10 
Boiled herbs Low GI 15 GL 1 / 100 g 10/10 
Boiled leek Low GI 15 GL 1 / 100 g 9/10 Boiled savoy cabbage Low GI 15 GL 1 / 100 g 9/10 
Boiled shiitake Low GI 10 GL 1 / 100 g 9/10 
Broccoli and cauliflower (raw, mixed) Low GI 10 GL 1 / 100 g 10/10 
Broccoli and spinach mix Low GI 15 GL 1 / 100 g 9/10 
Broccoli salad Low GI 15 GL 1 / 100 g 9/10 
Broccoli slaw (shredded broccoli stems, carrots, cabbage, light dressing) Low GI 15 GL 1 / 100 g 9/10 
Broccoli with Light Soy Sauce Low GI 15 GL 1 / 100 g 9/10 
Broccolini Low GI 15 GL 1 / 100 g 10/10 
Broth with tofu and dark leafy greens Low GI 15 GL 1 / 100 g 9/10 Brownie bar Low GI 10 GL 1 / 100 g 6/10 
Cabbage and carrot salad Low GI 20 GL 1 / 100 g 8/10 
Cauliflower and red pepper soup (pureed) Low GI 20 GL 1 / 100 g 8/10 
Cauliflower and zucchini blend Low GI 15 GL 1 / 100 g 9/10 
Cauliflower casserole (riced cauliflower instead of potatoes) Low GI 20 GL 1 / 100 g 9/10 
Cauliflower cream sauce (pureed cauliflower, garlic, spices) Low GI 20 GL 1 / 100 g 9/10 
Cauliflower herb salad with vinaigrette Low GI 15 GL 1 / 100 g 9/10 
Cauliflower mashed and baked into small bite-sized pieces Low GI 15 GL 1 / 100 g 9/10 
Cauliflower rounds (baked, made from riced cauliflower and eggs) Low GI 20 GL 1 / 100 g 8/10 
Cauliflower soup (pureed, no cream or cheese) Low GI 15 GL 1 / 100 g 9/10 
Cauliflower uramaki Low GI 15 GL 1 / 100 g 10/10 
Chanterelle mushroom Low GI 10 GL 1 / 100 g 9.5/10 
Chanterelle mushrooms Low GI 15 GL 1 / 100 g 9.8/10 
Chard and watercress salad with cucumber, bell pepper, and red onion Low GI 15 GL 1 / 100 g 10/10 
Cheese-flavored sauce (silken tofu, nutritional yeast, seasonings) Low GI 20 GL 1 / 100 g 7/10 
Chia Almond Whey Pudding Low GI 20 GL 1 / 100 g 8/10 Chia pudding with unsweetened almond milk and toasted hazelnuts Low GI 2 GL 1 / 100 g 9/10 
Chia seed and erythritol jam Low GI 10 GL 1 / 100 g 8/10 
Chia seed chocolate pudding (with stevia/monk fruit) Low GI 2 GL 1 / 100 g 9/10 
Chia Seed Guacamole Low GI 10 GL 1 / 100 g 9/10 
Chia seed porridge Low GI 1 GL 1 / 100 g 9.5/10 
Chia seeds mixed with unsweetened almond milk Low GI 2 GL 1 / 100 g 9/10 
Chicory Low GI 15 GL 1 / 100 g 10/10 
Chili leaves Low GI 15 GL 1 / 100 g 9/10 
Chinese broccoli Low GI 15 GL 1 / 100 g 9.5/10 
Chopped bell peppers, onions, and cilantro blend Low GI 15 GL 1 / 100 g 10/10 
Chopped fresh herbs with lime or lemon zest Low GI 5 GL 1 / 100 g 10/10 
Chopped raw broccoli, cauliflower, red cabbage, and brussels sprouts mix Low GI 10 GL 1 / 100 g 10/10 
Cinnamon cottage cheese Low GI 30 GL 1 / 100 g 8/10 
Classic Guacamole Low GI 10 GL 1 / 100 g 9/10 
Clear low-sodium broth with tofu and leafy greens Low GI 20 GL 1 / 100 g 9/10 
Coast Low GI 15 GL 1 / 100 g 9/10 Cocoa mass with stevia (unsweetened) Low GI 10 GL 1 / 100 g 7/10 
Cocoa powder and plain greek yogurt combination Low GI 20 GL 1 / 100 g 9/10 
Coconut cream dessert Low GI 10 GL 1 / 100 g 7/10 
Coconut milk kefir Low GI 25 GL 1 / 100 g 7/10 
Coleslaw (shredded cabbage salad with carrots, light dressing) Low GI 15 GL 1 / 100 g 9/10 
Coleslaw with Cucumber and Sesame Low GI 15 GL 1 / 100 g 9.5/10 
Collard greens Low GI 2 GL 1 / 100 g 10/10 
Collard greens Low GI 15 GL 1 / 100 g 7/10 
Cottage cheese enriched with hemp seeds Low GI 30 GL 1 / 100 g 7.5/10 
Creamy broccoli and cauliflower soup (pureed, no added starch) Low GI 20 GL 1 / 100 g 9/10 
Crunchy mix of raw broccoli, red onion, and herbs Low GI 15 GL 1 / 100 g 9/10 
Cucumber and tomato salad with herbs and lemon juice (no salt or oil) Low GI 20 GL 1 / 100 g 9/10 
Cucumber avocado soup Low GI 15 GL 1 / 100 g 9/10 
Daikon Low GI 15 GL 1 / 100 g 10/10 
Dried Cistus Leaf Low GI 5 GL 1 / 100 g 10/10 
Dried mixed herbs (basil, oregano, thyme) Low GI 5 GL 1 / 100 g 9/10 
Dried taro leaves Low GI 15 GL 1 / 100 g 9/10 Dried yerba mate leaves Low GI 5 GL 1 / 100 g 9/10 
Eggplant dip Low GI 10 GL 1 / 100 g 7/10 
Eggplant spread Low GI 15 GL 1 / 100 g 8.5/10 
Endive Low GI 15 GL 1 / 100 g 9.5/10 
Escarole Low GI 15 GL 1 / 100 g 10/10 
Fennel Low GI 16 GL 1 / 100 g 9/10 
Fermented chinese cabbage Low GI 15 GL 1 / 100 g 8/10 Fermented mustard seeds Low GI 10 GL 1 / 100 g 7/10 Fermented tempeh (replacing tofu) in broth-based curry Low GI 15 GL 1 / 100 g 8/10 
Fermented vegetables (no added salt) Low GI 15 GL 1 / 100 g 10/10 
Fresh kale and spinach salad with lemon juice and seeds Low GI 15 GL 1 / 100 g 10/10 
Fresh mint-coriander chutney (no sugar) Low GI 15 GL 1 / 100 g 10/10 
Fresh mixed vegetables (spinach, broccoli, cucumber) Low GI 15 GL 1 / 100 g 10/10 
Fresh salsa (tomatoes, chilies, onions, cilantro, no salt or sugar) Low GI 20 GL 1 / 100 g 10/10 
Fresh seaweed (e.g., wakame) Low GI 5 GL 1 / 100 g 10/10 
Fresh soy sprouts Low GI 15 GL 1 / 100 g 8/10 
Fresh tomato-based salsa with chipotle Low GI 20 GL 1 / 100 g 8/10 
Fresh vegetable mix Low GI 20 GL 1 / 100 g 9/10 
Fresh vegetable salad (tomato, cucumber, onion, herbs, no added salt or sugar) Low GI 20 GL 1 / 100 g 9/10 
Fresh vegetable soup (no salt, no processed ingredients) Low GI 25 GL 1 / 100 g 9.5/10 Freshly ground poppy seeds mixed with stevia or erythritol Low GI 5 GL 1 / 100 g 8/10 
Fried Sauerkraut Low GI 15 GL 1 / 100 g 7.5/10 
