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.
Cornbread with Pumpkin and Sunflower Seeds Medium GI 65 GL 27 / 100 g 5/10 
Cranberry relish Medium GI 60 GL 27 / 100 g 3/10 
Einkorn wheat Low GI 40 GL 27 / 100 g 7/10 
High protein pizza cracker Medium GI 60 GL 27 / 100 g 4/10 
High-fiber flour Low GI 45 GL 27 / 100 g 7/10 
Legume crackers Low GI 45 GL 27 / 100 g 6/10 
Muesli (rolled oats, nuts, seeds, dried fruit, no added sugars) Low GI 45 GL 27 / 100 g 4/10 
Mung bean flour Low GI 45 GL 27 / 100 g 6/10 
No-bake oat, date, and lemon bites Low GI 45 GL 27 / 100 g 6.5/10 
Oat, cocoa, and honey/date snack Low GI 45 GL 27 / 100 g 6.5/10 
Oatmeal biscuits Low GI 45 GL 27 / 100 g 6/10 
Peasant bread Medium GI 60 GL 27 / 100 g 5/10 
Sev Medium GI 60 GL 27 / 100 g 2/10 
Vegetable chips (minimally processed) Low GI 45 GL 27 / 100 g 7/10 
Whole Grain Muesli with Nuts & Freeze-Dried Cherries Low GI 45 GL 27 / 100 g 7.5/10 
Whole wheat linguine Low GI 37 GL 27 / 100 g 7.5/10 
Cranberry walnut salad topping Medium GI 55 GL 27.5 / 100 g 4/10 
Date and nut bar (no added sugar) Low GI 50 GL 27.5 / 100 g 5.5/10 
Freekeh (roasted green wheat) Low GI 43 GL 27.9 / 100 g 8/10 
Brown toast Medium GI 65 GL 28 / 100 g 6/10 
Date and nut paste (minimal sweetener) Low GI 50 GL 28 / 100 g 5/10 
Date seeds roasted Low GI 35 GL 28 / 100 g 8/10 
Dates filled with natural peanut butter Low GI 50 GL 28 / 100 g 4/10 
Dried licorice root Low GI 30 GL 28 / 100 g 4/10 
Dried onion Low GI 35 GL 28 / 100 g 6/10 
Farro (emmer wheat) Low GI 40 GL 28 / 100 g 7/10 
Freeze-dried berry crumbles Low GI 35 GL 28 / 100 g 8/10 
Guarana extract Low GI 40 GL 28 / 100 g 6/10 
Paleo baking flour blend Low GI 50 GL 28 / 100 g 6/10 
Rye flour type 2000 Low GI 45 GL 28 / 100 g 7/10 
Sesame laddu Low GI 50 GL 28 / 100 g 4/10 
Spice mix Low GI 40 GL 28 / 100 g 4/10 
Toasted wheat germ Medium GI 55 GL 28 / 100 g 5/10 
Truffle filling Low GI 50 GL 28 / 100 g 2/10 
Whole wheat pita bread Medium GI 57 GL 28 / 100 g 6.5/10 
Cheesecake Factory Brown Bread Medium GI 55 GL 29 / 100 g 4/10 
Coconut bites Medium GI 55 GL 29 / 100 g 2/10 
Corn and sunflower bread Medium GI 65 GL 29 / 100 g 4/10 
Dates Coated in Dark Chocolate Low GI 45 GL 29 / 100 g 3/10 
Gluten free brown pitta Medium GI 65 GL 29 / 100 g 5/10 
High protein pancake mix Medium GI 65 GL 29 / 100 g 4/10 
Kirkland Trail Mix Medium GI 55 GL 29 / 100 g 3/10 
Lasagna noodles Low GI 45 GL 29 / 100 g 7.5/10 
Mary's Gone Crackers 7 Herb Crackers Low GI 45 GL 29 / 100 g 7/10 
Masa Dough Medium GI 65 GL 29 / 100 g 6/10 
Mixed bread Medium GI 60 GL 29 / 100 g 5/10 
Multigrain crispbread Low GI 45 GL 29 / 100 g 7/10 
Nutrients blend Medium GI 65 GL 29 / 100 g 3/10 
Oat flour Low GI 44 GL 29 / 100 g 6/10 
Oatnut bread Medium GI 65 GL 29 / 100 g 5/10 
Organic muesli grain Low GI 45 GL 29 / 100 g 7/10 
Quinoa bread slice Medium GI 65 GL 29 / 100 g 6/10 
Semi-sweet chocolate chips Low GI 45 GL 29 / 100 g 3/10 
Spelt flour pastry with jam Medium GI 60 GL 29 / 100 g 4/10 
Spelt roll Medium GI 60 GL 29 / 100 g 5/10 
Wasa Rye Crispbread Low GI 45 GL 29 / 100 g 7/10 
Whole grain durum wheat pasta Low GI 45 GL 29 / 100 g 6.5/10 
Whole grain noodles Low GI 45 GL 29 / 100 g 7/10 
Whole grain pasta Low GI 45 GL 29 / 100 g 6/10 
Whole wheat fusilli Low GI 45 GL 29 / 100 g 6/10 
Wild berries Low GI 40 GL 29 / 100 g 6/10 
Chapati Low GI 52 GL 29.1 / 100 g 7/10 
Whole grain crispbread Low GI 45 GL 29.3 / 100 g 8/10 
Whole grain rye crispbread Low GI 45 GL 29.3 / 100 g 6/10 
Wholegrain rye crispbread Low GI 45 GL 29.3 / 100 g 7.5/10 
Chia & Flaxseed Crispbread Low GI 50 GL 30 / 100 g 7/10 
Date and cocoa pasta Low GI 50 GL 30 / 100 g 4/10 
Dorset Cereals Classic Fruit, Nuts & Seeds Muesli Low GI 50 GL 30 / 100 g 7/10 
Dried strawberries (no added sugar) Low GI 40 GL 30 / 100 g 5/10 
High-Fiber Crispbread Low GI 45 GL 30 / 100 g 5/10 
Homemade oatmeal cookie (whole grain oats, no added sugars) Low GI 50 GL 30 / 100 g 6/10 
Oatcakes (100% whole oats, no added sugar) Low GI 45 GL 30 / 100 g 7.5/10 Organic whole ground blue corn Low GI 40 GL 30 / 100 g 5/10 
Rootberry energy bites Medium GI 55 GL 30 / 100 g 3/10 
Sprouted oat Low GI 45 GL 30 / 100 g 6/10 
Sugar-Free Cereal Bar Low GI 50 GL 30 / 100 g 4/10 
Sweet chocolate Low GI 50 GL 30 / 100 g 3/10 
Wasa Crackers Low GI 45 GL 30 / 100 g 7/10 
Wasa Original Crispbread Low GI 45 GL 30 / 100 g 7/10 
Wheat Low GI 41 GL 30 / 100 g 6/10 
Wheat grain Low GI 41 GL 30 / 100 g 6/10 
White mulberry Low GI 40 GL 30 / 100 g 6.5/10 
Whole grain berry bar (less added sugar) Low GI 50 GL 30 / 100 g 6.5/10 Whole grain cracker with dark chocolate Low GI 50 GL 30 / 100 g 5/10 
Energy Bar Medium GI 55 GL 30.3 / 100 g 4/10 
Buckwheat baguette Medium GI 65 GL 31 / 100 g 4/10 
Corn arepa High GI 70 GL 31 / 100 g 5/10 
Dark wheat pasta Low GI 45 GL 31 / 100 g 6/10 
Emmer wheat flour Low GI 45 GL 31 / 100 g 7/10 
Hot dog bun with seeds and spelt flour Medium GI 65 GL 31 / 100 g 4/10 
Kresowy bread Medium GI 65 GL 31 / 100 g 4.5/10 
Mixed flour bread Medium GI 65 GL 31 / 100 g 4/10 
Multigrain bagel half Medium GI 65 GL 31 / 100 g 4/10 
Nixtamalized corn masa Medium GI 69 GL 31 / 100 g 4.5/10 
Sprouted whole crackers Low GI 45 GL 31 / 100 g 6/10 
Sweetened cocoa cream Medium GI 55 GL 31 / 100 g 2.5/10 Večerný chlebík bread Medium GI 65 GL 31 / 100 g 5/10 
Whole wheat pasta (orzo or stelline shape) Low GI 45 GL 31 / 100 g 7.5/10 
Whole wheat penne pasta Low GI 45 GL 31 / 100 g 7/10 
Whole wheat soba noodles Low GI 45 GL 31 / 100 g 6/10 
