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.
Whole wheat spaghetti Low GI 45 GL 31 / 100 g 6/10 
Black rice (whole grain) Low GI 42 GL 31.5 / 100 g 8/10 
Date Low GI 42 GL 31.5 / 100 g 4/10 
Date fruit Low GI 42 GL 31.5 / 100 g 5/10 
Date pieces Low GI 42 GL 31.5 / 100 g 5/10 
Kurma curry date Low GI 42 GL 31.5 / 100 g 5/10 
Regular Dates Low GI 42 GL 31.5 / 100 g 4/10 
100% buckwheat noodles (soba) Low GI 45 GL 32 / 100 g 6/10 
Banana chip Medium GI 55 GL 32 / 100 g 2/10 
Brown wheat pasta Low GI 45 GL 32 / 100 g 7/10 
Cracked wheat Low GI 45 GL 32 / 100 g 7/10 
Dehydrated orange powder Low GI 40 GL 32 / 100 g 4/10 
Durum Wheat Semolina Low GI 44 GL 32 / 100 g 4/10 
Freeze-dried fruits Low GI 40 GL 32 / 100 g 7/10 
Fresh corn dough High GI 70 GL 32 / 100 g 4/10 
Galbusera Zero Più Biscotti Low GI 45 GL 32 / 100 g 4/10 
Khorasan wheat Low GI 45 GL 32 / 100 g 7.5/10 
Maca powder Low GI 45 GL 32 / 100 g 6/10 
Spelt pasta Low GI 45 GL 32 / 100 g 6.5/10 
Tandoori roti Medium GI 62 GL 32 / 100 g 5/10 
Whole grain rotini pasta Low GI 45 GL 32 / 100 g 7/10 
12-grain bagel Medium GI 65 GL 33 / 100 g 5/10 
Baked lentil chips Medium GI 55 GL 33 / 100 g 5/10 
Barbecue seasoning Medium GI 60 GL 33 / 100 g 3/10 
Chocolate date cocoa energy balls Low GI 50 GL 33 / 100 g 5/10 
Coconut filling Medium GI 60 GL 33 / 100 g 2.5/10 
Fresella whole wheat Medium GI 55 GL 33 / 100 g 7/10 
High protein cereal Medium GI 60 GL 33 / 100 g 5/10 
Homemade oat cone with minimal sweetener Low GI 50 GL 33 / 100 g 7/10 
Jaggery brittle Medium GI 55 GL 33 / 100 g 2/10 
Kama balls Medium GI 60 GL 33 / 100 g 3/10 
Oat flakes with b vitamins Medium GI 55 GL 33 / 100 g 7.5/10 
Philadelphia seeds crisps Medium GI 60 GL 33 / 100 g 4/10 
Praline filling Medium GI 60 GL 33 / 100 g 2/10 
Scorched peanut bites Medium GI 60 GL 33 / 100 g 2/10 
Whole grain muesli with dried fruits Low GI 50 GL 33 / 100 g 7.5/10 
Whole grain rye flour baking mix Low GI 50 GL 33 / 100 g 7/10 
Whole grain spelt flour wrapper Medium GI 55 GL 33 / 100 g 7/10 Whole grain spelt lasagna noodles Low GI 50 GL 33 / 100 g 7/10 
7-grain mix Low GI 50 GL 34 / 100 g 6.5/10 
Fig paste Medium GI 55 GL 34 / 100 g 4/10 
Four-Grain Mix Low GI 50 GL 34 / 100 g 7.5/10 
Fruit and nut bread Medium GI 65 GL 34 / 100 g 3/10 
Oat flakes Low GI 50 GL 34 / 100 g 7/10 
Powdered fruit (no added sugar, retains fiber and micronutrients) Low GI 40 GL 34 / 100 g 7/10 
Roti Medium GI 62 GL 34 / 100 g 6/10 
Salty snack Medium GI 65 GL 34 / 100 g 3/10 
Sprouted spelt Low GI 50 GL 34 / 100 g 7/10 
Sunflower seed roll High GI 70 GL 34 / 100 g 3/10 
Wasa Sourdough Crispbread Low GI 50 GL 34 / 100 g 7/10 
Whole grain spelt flour Medium GI 55 GL 34 / 100 g 5/10 
Mountain oat flakes Medium GI 55 GL 34.1 / 100 g 7/10 
Buckwheat flour wrapper Low GI 49 GL 34.3 / 100 g 7.5/10 
Bulgur Low GI 46 GL 35 / 100 g 6/10 Buckwheat groats (kasha) Low GI 49 GL 35 / 100 g 7.5/10 
Date caramel (dates, water, salt puree) Low GI 50 GL 35 / 100 g 4/10 
Freeze-dried food Low GI 50 GL 35 / 100 g 5/10 
Freeze-Dried Pear Low GI 40 GL 35 / 100 g 6/10 
Wholewheat biscuits Low GI 50 GL 35 / 100 g 7/10 
Zahidi dates Low GI 46 GL 35 / 100 g 5/10 
Buckwheat groats Low GI 49 GL 35 / 100 g 7/10 
Date syrup Low GI 47 GL 35.3 / 100 g 4/10 
Ancient grains probiotic granola Medium GI 55 GL 36 / 100 g 5/10 
Apricot granola Medium GI 55 GL 36 / 100 g 4/10 
Carob powder Low GI 40 GL 36 / 100 g 3/10 
Cascadian Farm Fruit & Nut Granola Medium GI 55 GL 36 / 100 g 4/10 
Cinnamon granola Medium GI 55 GL 36 / 100 g 4/10 
Classic Muesli Medium GI 55 GL 36 / 100 g 4/10 
Dried apple powder Low GI 40 GL 36 / 100 g 4/10 
Garlic dark bread chips Medium GI 60 GL 36 / 100 g 4/10 
Gluten-Free Oats Medium GI 55 GL 36 / 100 g 6/10 
Gluten-free quinoa pasta Low GI 53 GL 36 / 100 g 6/10 
Gluten-Free Toast High GI 75 GL 36 / 100 g 2/10 
Green banana flour Low GI 45 GL 36 / 100 g 8/10 
Kashi GO Protein & Fiber Cereal Medium GI 55 GL 36 / 100 g 7/10 
Light & Crispy Granola Medium GI 55 GL 36 / 100 g 4/10 
Multigrain chips Medium GI 55 GL 36 / 100 g 4/10 
Oven-baked whole grain pita chips Medium GI 55 GL 36 / 100 g 6.5/10 
Peanut brittle Medium GI 60 GL 36 / 100 g 3/10 
Pearl millet Low GI 54 GL 36 / 100 g 6.5/10 
Pearl millet flour Low GI 54 GL 36 / 100 g 7/10 
Popped quinoa Low GI 53 GL 36 / 100 g 7/10 
Powdered dried green mango with cayenne pepper Medium GI 55 GL 36 / 100 g 4/10 
Rye bread chips Medium GI 55 GL 36 / 100 g 5/10 
Schär Gluten-Free Bread High GI 75 GL 36 / 100 g 4/10 
Sweetened granola with dried fruits Medium GI 55 GL 36 / 100 g 5/10 
Tonka bean pasta Medium GI 60 GL 36 / 100 g 2/10 
Wheat groats Low GI 50 GL 36 / 100 g 5.5/10 
Whole grain flakes Medium GI 55 GL 36 / 100 g 7/10 
Whole grain oats (minimal processing, no added sugar) Medium GI 55 GL 36 / 100 g 6/10 
Wholegrain breadsticks Medium GI 55 GL 36 / 100 g 5/10 
Oat Medium GI 55 GL 36.3 / 100 g 7/10 
Organic Oats Medium GI 55 GL 36.3 / 100 g 7.5/10 
Oats (whole grain) Medium GI 55 GL 36.5 / 100 g 8/10 
Oat bar Medium GI 60 GL 37 / 100 g 4/10 
Oat clusters Medium GI 55 GL 37 / 100 g 4/10 
Oat crispbread Medium GI 55 GL 37 / 100 g 4/10 
Rye sourdough crackers Medium GI 55 GL 37 / 100 g 5.5/10 
Whole grain biscuits Medium GI 55 GL 37 / 100 g 4/10 
Whole wheat flour Low GI 51 GL 37 / 100 g 4/10 
