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.
Baked chestnut Medium GI 60 GL 27 / 100 g 6/10 Carob rusks Low GI 45 GL 27 / 100 g 6/10 
Chocolate chunks Low GI 45 GL 27 / 100 g 2/10 
Chocolate decorations Low GI 45 GL 27 / 100 g 2/10 
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 Dark chocolate coated quinoa crisp Low GI 45 GL 27 / 100 g 3/10 
Einkorn wheat Low GI 40 GL 27 / 100 g 7/10 Grain free chips Medium GI 60 GL 27 / 100 g 3/10 Gullón Zero ginger oat cookies with dark chocolate Low GI 45 GL 27 / 100 g 3/10 
High protein pizza cracker Medium GI 60 GL 27 / 100 g 4/10 High-fiber crispbreads Low GI 45 GL 27 / 100 g 6/10 
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 balls Low GI 45 GL 27 / 100 g 6.5/10 Oat germ Medium GI 55 GL 27 / 100 g 8/10 
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 Organic whole grain and seed blend Low GI 45 GL 27 / 100 g 8/10 
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 Flaxseed rusk Low GI 50 GL 27.5 / 100 g 6/10 
Whole rye bread Medium GI 58 GL 27.7 / 100 g 7/10 
Freekeh (roasted green wheat) Low GI 43 GL 27.9 / 100 g 8/10 Alkaline porridge Low GI 45 GL 28 / 100 g 7.5/10 
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 Dehydrated rye sourdough Medium GI 55 GL 28 / 100 g 6/10 
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 High protein soy fruit muesli Low GI 50 GL 28 / 100 g 6/10 Lotus seed paste Low GI 40 GL 28 / 100 g 7/10 Meal replacement bar Medium GI 55 GL 28 / 100 g 4/10 Nut date bar Low GI 50 GL 28 / 100 g 5/10 
Paleo baking flour blend Low GI 50 GL 28 / 100 g 6/10 Puffed lentils 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 
Regular Dates Low GI 42 GL 28.7 / 100 g 4/10 Steel cut oat Low GI 52 GL 28.9 / 100 g 7.5/10 Barley crispbread Low GI 45 GL 29 / 100 g 7/10 Carob bar Low GI 49 GL 29 / 100 g 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 Muesli with dark chocolate Low GI 50 GL 29 / 100 g 4/10 
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 Pumpkin seed flax granola Medium GI 55 GL 29 / 100 g 5/10 
Quinoa bread slice Medium GI 65 GL 29 / 100 g 6/10 Rye pasta Low GI 45 GL 29 / 100 g 7/10 
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 noodles Low GI 45 GL 29 / 100 g 7/10 Whole rye pasta Low GI 45 GL 29 / 100 g 7/10 
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 
Dried wheat Low GI 41 GL 29.2 / 100 g 6/10 
Bulgur Low GI 46 GL 29.2 / 100 g 6/10 
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 Emmer spaghetti Low GI 45 GL 30 / 100 g 7.5/10 
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 Medjool date stuffed with natural almond butter Low GI 50 GL 30 / 100 g 5/10 
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 
