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.
Rye tortilla Low GI 50 GL 23 / 100 g 6/10 
Scallion powder Low GI 30 GL 23 / 100 g 8/10 Whole grain dough Low GI 50 GL 23 / 100 g 7/10 
Whole grain muffin Medium GI 55 GL 23 / 100 g 4/10 
Whole grain pinsa Medium GI 55 GL 23 / 100 g 6/10 
Whole grain wafer with peanut butter Low GI 50 GL 23 / 100 g 6.5/10 
Whole grain wrap Low GI 50 GL 23 / 100 g 7/10 
Whole wheat sub roll Low GI 50 GL 23 / 100 g 5/10 
Baked whole oat crackers Low GI 40 GL 24 / 100 g 7/10 
Chestnut Low GI 54 GL 24 / 100 g 6/10 
Chocolate shavings Low GI 40 GL 24 / 100 g 2/10 Dark rye bread Low GI 50 GL 24 / 100 g 7/10 
Dried blackberries Low GI 32 GL 24 / 100 g 6/10 Dried onion flakes Low GI 30 GL 24 / 100 g 8/10 Freeze-dried passion fruit powder Low GI 30 GL 24 / 100 g 7/10 
Grated chocolate Low GI 40 GL 24 / 100 g 2/10 
KIND Bar Caramel Almond & Sea Salt Medium GI 55 GL 24 / 100 g 4.5/10 Oat beta-glucan Low GI 40 GL 24 / 100 g 6/10 
Raspberry fruit spread Medium GI 55 GL 24 / 100 g 3/10 
Roasted chestnuts Low GI 54 GL 24 / 100 g 6/10 
Sourdough spelt bread slice Low GI 54 GL 24 / 100 g 6.5/10 
Spelt bread on sourdough Low GI 54 GL 24 / 100 g 6/10 
Split mung beans (Moong dal) Low GI 38 GL 24 / 100 g 7/10 
Sprouted barley Low GI 35 GL 24 / 100 g 6/10 
Sugar-free chocolate biscuit Low GI 40 GL 24 / 100 g 4/10 
Sugar-Free Spelt Bread Low GI 54 GL 24 / 100 g 6/10 
Whole grain digestive biscuits (no added sugar, high fiber) Low GI 40 GL 24 / 100 g 7/10 
Whole grain focaccia Medium GI 55 GL 24 / 100 g 6/10 
Whole grain pizza crust Medium GI 55 GL 24 / 100 g 5/10 
Whole wheat wonton wrapper Low GI 50 GL 24 / 100 g 7/10 
Wholemeal flour tube Low GI 50 GL 24 / 100 g 7/10 Bell pepper dried Low GI 35 GL 24.1 / 100 g 8/10 
Dried pears Low GI 35 GL 24.4 / 100 g 6/10 
Dried raspberries Low GI 32 GL 24.7 / 100 g 6/10 
Ginger cookie cream Low GI 45 GL 24.8 / 100 g 4/10 Homemade cookies with rolled oats, chia seeds, and minimal natural sweetener Low GI 45 GL 24.8 / 100 g 5.5/10 
Oat and flaxseed crust with minimal sweetener Low GI 45 GL 24.8 / 100 g 7.5/10 
Plum and pumpkin seed bar Low GI 45 GL 24.8 / 100 g 6/10 Quinoa granola with cinnamon and nuts Low GI 45 GL 24.8 / 100 g 7/10 
12 grain toast Medium GI 55 GL 25 / 100 g 6/10 
All-bran cereal Low GI 38 GL 25 / 100 g 5.5/10 
Baked whole wheat donut (no added sugar) Medium GI 55 GL 25 / 100 g 6.5/10 Black gram dried Low GI 43 GL 25 / 100 g 8/10 
Black gram lentils Low GI 43 GL 25 / 100 g 7/10 
Chia Flour Bread Medium GI 60 GL 25 / 100 g 5.5/10 
Chickpea Flour Low GI 44 GL 25 / 100 g 7/10 
Chickpea pasta shells Low GI 45 GL 25 / 100 g 8/10 Cooked chocolate Low GI 45 GL 25 / 100 g 2/10 
Crispy lentil flour bread Low GI 45 GL 25 / 100 g 7/10 
Date and walnut mix Low GI 45 GL 25 / 100 g 6/10 Dinkel rye wrap Medium GI 55 GL 25 / 100 g 4/10 
Dried carrot powder Low GI 35 GL 25 / 100 g 7/10 Dried physalis Low GI 35 GL 25 / 100 g 5/10 
Dried tomato powder Low GI 35 GL 25 / 100 g 6/10 
Dry fruit laddu Low GI 45 GL 25 / 100 g 5/10 
Gluten-Free Seed & Oat Crispbread Low GI 45 GL 25 / 100 g 6.5/10 Green spelt Low GI 40 GL 25 / 100 g 7.5/10 
High protein fusilli pasta Low GI 45 GL 25 / 100 g 7/10 Isomalto-oligosaccharides Low GI 35 GL 25 / 100 g 6/10 Kichererbsen-Nudeln (Chickpea Pasta) Low GI 45 GL 25 / 100 g 7/10 
Nakd bar Low GI 45 GL 25 / 100 g 6/10 
Oat flatbread Medium GI 55 GL 25 / 100 g 7/10 
Oatmeal cookies Low GI 45 GL 25 / 100 g 6/10 
Poppy Seed Filling Medium GI 55 GL 25 / 100 g 3/10 Protein bar peanut butter dark chocolate Medium GI 55 GL 25 / 100 g 3.5/10 
Protein cookies chocolate-banana Medium GI 55 GL 25 / 100 g 4.5/10 Seeded oatcakes Low GI 45 GL 25 / 100 g 6/10 Sprouted cereal grains Low GI 36 GL 25 / 100 g 8/10 Sprouted rye Low GI 35 GL 25 / 100 g 8/10 
Sweet balls with dates, nuts, and coconut flakes Low GI 45 GL 25 / 100 g 5.5/10 
Tomato seasoning Medium GI 55 GL 25 / 100 g 3/10 
Whole rye Low GI 34 GL 25 / 100 g 7/10 Whole wheat flatbread Medium GI 55 GL 25 / 100 g 7/10 
Whole wheat flour crust Low GI 50 GL 25 / 100 g 7/10 
Steel-cut oats and chia seeds Low GI 45 GL 25.2 / 100 g 8/10 
Ajwa dates Low GI 35 GL 26 / 100 g 5/10 
Apricot leather Low GI 40 GL 26 / 100 g 3/10 
Brown baguette Medium GI 55 GL 26 / 100 g 6/10 
Carob chips (no added sugar) Low GI 40 GL 26 / 100 g 4/10 Chickpea macaroni noodle uncooked Low GI 45 GL 26 / 100 g 7.5/10 
Dried carrot granules Low GI 35 GL 26 / 100 g 6/10 
Gingerbread spice mix Low GI 40 GL 26 / 100 g 6/10 High protein granola Medium GI 55 GL 26 / 100 g 5/10 
Oat bread Medium GI 60 GL 26 / 100 g 6/10 
Powdered dried vegetables (carrot, celery, tomato, no added salt) Low GI 40 GL 26 / 100 g 8/10 
Quick barley grits Low GI 35 GL 26 / 100 g 7/10 
Roasted barley powder (malt powder) Low GI 35 GL 26 / 100 g 6/10 Roasted chili snack mix Medium GI 55 GL 26 / 100 g 4/10 
Rye bread with cranberries Medium GI 55 GL 26 / 100 g 5.5/10 
Teff Low GI 35 GL 26 / 100 g 8/10 Whole durum wheat bread Medium GI 55 GL 26 / 100 g 7/10 
Whole oat crackers (low sugar) Low GI 40 GL 26 / 100 g 5/10 
Whole rye grains Low GI 34 GL 26 / 100 g 6/10 
Whole wheat flatbread (roti/chapati) Low GI 52 GL 26 / 100 g 7/10 
Whole wheat hot dog roll Medium GI 60 GL 26 / 100 g 6/10 
Whole wheat roti (indian flatbread) Low GI 52 GL 26 / 100 g 7/10 
Almond cranberry mix Medium GI 55 GL 26.4 / 100 g 4/10 
Fiber one cereal original Low GI 33 GL 26.4 / 100 g 8/10 
Coconut flour Low GI 45 GL 26.5 / 100 g 8/10 
Whole bread sourdough Low GI 54 GL 26.5 / 100 g 7/10 
