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.
Fibra de maçã Low GI 25 GL 20 / 100 g 8/10 
High fiber tortilla wrap Low GI 45 GL 20 / 100 g 7/10 
High protein cookie dough Low GI 45 GL 20 / 100 g 5/10 
Mesquite powder Low GI 25 GL 20 / 100 g 8.5/10 
No-bake energy bites (oats, nut butter, seeds, honey/dates) Low GI 45 GL 20 / 100 g 6/10 
Nut bar Low GI 45 GL 20 / 100 g 6/10 
Oat-almond crumble topping Low GI 45 GL 20 / 100 g 6/10 
Raw nut, seed, and date bar (no added sugar) Low GI 45 GL 20 / 100 g 7.5/10 
Resistant wheat starch Low GI 25 GL 20 / 100 g 7/10 
Roasted carob chips Low GI 40 GL 20 / 100 g 6/10 
Rowanberry extract Low GI 45 GL 20 / 100 g 4/10 
Rye bread with seed mix toasted Low GI 50 GL 20 / 100 g 6/10 
Rye Hot Dog Bun Low GI 50 GL 20 / 100 g 7/10 
Spelt and flaxseed bun Low GI 50 GL 20 / 100 g 5/10 
Spelt flour roll Low GI 50 GL 20 / 100 g 6/10 
Split pigeon peas Low GI 32 GL 20 / 100 g 8/10 
White yam boiled High GI 70 GL 20 / 100 g 5/10 Whole grain rye sourdough roll Low GI 50 GL 20 / 100 g 6/10 
Whole grain spelt bread toast Low GI 50 GL 20 / 100 g 7/10 Whole spelt bread Low GI 50 GL 20 / 100 g 7/10 
Whole wheat garlic knots (less oil, minimal sugar) Low GI 50 GL 20 / 100 g 6.5/10 
Whole wheat tortilla Low GI 45 GL 20 / 100 g 6/10 
Wholegrain buckwheat bread Low GI 50 GL 20 / 100 g 7/10 
Wholemeal rye flour pizza crust Low GI 50 GL 20 / 100 g 7/10 Mango-passion fruit flavored fiber shake Low GI 45 GL 20.3 / 100 g 4/10 
Nut and dried fruit bar Low GI 45 GL 20.3 / 100 g 6/10 Nuts and dried fruit Low GI 45 GL 20.3 / 100 g 6/10 
Oat Cocoa Nut Cake Low GI 45 GL 20.3 / 100 g 5/10 
Curry powder Low GI 35 GL 20.3 / 100 g 8/10 
Amaranth crispbread Low GI 35 GL 21 / 100 g 7.5/10 
Bran and Flaxseed Bread Medium GI 55 GL 21 / 100 g 6/10 
Dehydrated vegetables Low GI 35 GL 21 / 100 g 5/10 
Dried beet powder Low GI 30 GL 21 / 100 g 6/10 
Dried berry powder Low GI 30 GL 21 / 100 g 8/10 
Dried black currants Low GI 32 GL 21 / 100 g 6/10 
Gram flour Low GI 35 GL 21 / 100 g 7.5/10 
High protein chocolate waffles Medium GI 65 GL 21 / 100 g 4/10 Natural dried garlic and onion powder (no fillers) Low GI 30 GL 21 / 100 g 8/10 Pumpkin breading Medium GI 55 GL 21 / 100 g 5/10 
Roasted barley Low GI 28 GL 21 / 100 g 7/10 
Roasted green peas Low GI 35 GL 21 / 100 g 7/10 
Rosehip powder (whole fruit) Low GI 35 GL 21 / 100 g 7/10 Scandinavian bread Low GI 50 GL 21 / 100 g 7/10 Spelt sourdough bread roll Low GI 50 GL 21 / 100 g 7/10 
Whole barley flour Low GI 28 GL 21 / 100 g 7/10 
Whole garlic toast Medium GI 55 GL 21 / 100 g 7/10 Whole spelt sourdough bread roll Low GI 50 GL 21 / 100 g 7/10 
Whole wheat orange muffin (reduced sugar) Low GI 50 GL 21 / 100 g 6/10 
Whole wheat spelt flour dough Low GI 50 GL 21 / 100 g 6/10 
Wholegrain spelt flour baked product Low GI 50 GL 21 / 100 g 7/10 
Plain Chocolate Low GI 40 GL 21.2 / 100 g 3/10 
Rye flour Low GI 34 GL 21.4 / 100 g 7/10 
Homemade chocolate sauce with pureed dates Low GI 45 GL 21.6 / 100 g 5/10 
Muesli with chia seeds and walnuts Low GI 45 GL 21.6 / 100 g 7.5/10 
Nut, cocoa, and date energy ball Low GI 45 GL 21.6 / 100 g 6.5/10 
Oatmeal coconut cookie Low GI 45 GL 21.6 / 100 g 6/10 Sugar free chocolate waffles Low GI 45 GL 21.6 / 100 g 4/10 
Dried barley Low GI 28 GL 21.8 / 100 g 8/10 Almond butter protein bar Medium GI 55 GL 22 / 100 g 4/10 
Belgian chocolate Low GI 40 GL 22 / 100 g 2/10 
Black bread Low GI 50 GL 22 / 100 g 6.5/10 Carob cream Low GI 40 GL 22 / 100 g 6/10 Chocolate shard Low GI 40 GL 22 / 100 g 2/10 
Dark bread Low GI 50 GL 22 / 100 g 7/10 
Dark chocolate raspberry pumpkin seed bar Low GI 45 GL 22 / 100 g 3/10 
Dehydrated garlic powder (no added salt) Low GI 30 GL 22 / 100 g 7/10 
Dried garlic Low GI 30 GL 22 / 100 g 6/10 
Dried goji berries Low GI 29 GL 22 / 100 g 6/10 Gluten free sugar free oat bar Low GI 40 GL 22 / 100 g 6/10 
Kind Bar Medium GI 55 GL 22 / 100 g 4/10 
Lucuma powder Low GI 25 GL 22 / 100 g 7/10 
Maltanki Dessert Chocolate Low GI 40 GL 22 / 100 g 2/10 
Pumpernickel bread Low GI 45 GL 22 / 100 g 7/10 
Quinoa and amaranth bread Medium GI 55 GL 22 / 100 g 6/10 
Slice of rye-spelt bread Low GI 50 GL 22 / 100 g 6.5/10 
Snack balls (chia, oats, nut butter, dried fruit) Low GI 45 GL 22 / 100 g 6.5/10 Spelt whole grain roll Low GI 50 GL 22 / 100 g 5/10 Tigernuts Low GI 35 GL 22 / 100 g 7/10 
Weight loss shake powder Medium GI 55 GL 22 / 100 g 3/10 
Wholegrain amaranth bread Medium GI 55 GL 22 / 100 g 7/10 Furikake Low GI 50 GL 22.5 / 100 g 3/10 
Nacho seasoning Low GI 50 GL 22.5 / 100 g 5/10 Nut seed muesli Low GI 45 GL 22.5 / 100 g 7/10 
Rye crispbread with tahini Low GI 50 GL 22.5 / 100 g 6.5/10 
Multigrain bread roll Low GI 53 GL 23 / 100 g 7/10 
Amaranth (whole grain) Low GI 35 GL 23 / 100 g 7/10 Amaranth flour Low GI 35 GL 23 / 100 g 6/10 
Baked corn tortilla Low GI 52 GL 23 / 100 g 6.5/10 
Bean bread Medium GI 60 GL 23 / 100 g 5/10 Cayenne powder Low GI 40 GL 23 / 100 g 8/10 Cereal coffee Low GI 30 GL 23 / 100 g 6/10 
Chia Seed Bread Medium GI 55 GL 23 / 100 g 6/10 
Dried garlic and onion powder (no salt, no preservatives) Low GI 30 GL 23 / 100 g 7.5/10 
Dried pumpkin powder Low GI 35 GL 23 / 100 g 7/10 Fiber Creme Low GI 35 GL 23 / 100 g 3/10 Lentil flour bread Medium GI 55 GL 23 / 100 g 7/10 
Mixed grains roti Low GI 48 GL 23 / 100 g 7/10 Roasted cereal beverage Low GI 30 GL 23 / 100 g 6/10 
Rolled quinoa flakes Low GI 35 GL 23 / 100 g 6/10 
Rye flour dough Low GI 50 GL 23 / 100 g 5/10 
