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.
Pea crisps Medium GI 55 GL 30 / 100 g 4/10 
Rootberry energy bites Medium GI 55 GL 30 / 100 g 3/10 Siete chips Low GI 50 GL 30 / 100 g 4/10 Spelt crisps with sunflower seeds, sesame, and flaxseed Medium GI 55 GL 30 / 100 g 4/10 
Sugar-Free Cereal Bar Low GI 50 GL 30 / 100 g 4/10 
Sweet chocolate Low GI 50 GL 30 / 100 g 3/10 Tonus grainplatelet Low GI 50 GL 30 / 100 g 5/10 
Wasa Crackers Low GI 45 GL 30 / 100 g 7/10 
Wasa Original Crispbread Low GI 45 GL 30 / 100 g 7/10 
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 Whole oat Medium GI 55 GL 30.6 / 100 g 8/10 
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 Einkorn flour Low GI 45 GL 31 / 100 g 6/10 
Emmer wheat flour Low GI 45 GL 31 / 100 g 7/10 Frozen Dates Low GI 42 GL 31 / 100 g 4/10 
Hot dog bun with seeds and spelt flour 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 Stroncatura pasta Low GI 45 GL 31 / 100 g 7/10 
Sweetened cocoa cream Medium GI 55 GL 31 / 100 g 2.5/10 Wheat orecchiette Low GI 45 GL 31 / 100 g 7/10 Whole wheat orecchiette Low GI 45 GL 31 / 100 g 7.5/10 
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 
Whole wheat flour Low GI 51 GL 31.3 / 100 g 4/10 
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 
Whole bread High GI 74 GL 31.6 / 100 g 6/10 
Oats Medium GI 55 GL 31.7 / 100 g 7/10 Poppadom Medium GI 55 GL 31.9 / 100 g 5.2/10 
100% buckwheat noodles (soba) Low GI 45 GL 32 / 100 g 6/10 
Banana chip Medium GI 55 GL 32 / 100 g 2/10 
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 Organic Kamut wheat flour Low GI 45 GL 32 / 100 g 7/10 Roasted buckwheat flour Low GI 45 GL 32 / 100 g 7/10 
Spelt pasta Low GI 45 GL 32 / 100 g 6.5/10 Strawberry powder Low GI 40 GL 32 / 100 g 6/10 
Tandoori roti Medium GI 62 GL 32 / 100 g 5/10 
Whole grain rotini pasta Low GI 45 GL 32 / 100 g 7/10 
Buckwheat flour Low GI 54 GL 32.4 / 100 g 6/10 
Spelt flour Medium GI 55 GL 32.6 / 100 g 7/10 
Freeze-dried strawberries Low GI 40 GL 32.9 / 100 g 5/10 
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 Barley rusk Low GI 50 GL 33 / 100 g 6/10 BFree gluten-free wrap High GI 75 GL 33 / 100 g 4/10 
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 Coconut snack Medium GI 60 GL 33 / 100 g 2/10 Finn Crisp (rye crispbread) Low GI 50 GL 33 / 100 g 7/10 Foxtail millet Low GI 50 GL 33 / 100 g 7.5/10 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 
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 Three Wishes Cinnamon Cereal Medium GI 55 GL 33 / 100 g 6/10 Vegetable chips Medium GI 60 GL 33 / 100 g 3/10 
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 Whole wheat crispbread Low GI 50 GL 33 / 100 g 7/10 Whole wheat tagliatelle Low GI 50 GL 33 / 100 g 7.5/10 
7-grain mix Low GI 50 GL 34 / 100 g 6.5/10 Dried quinoa Low GI 53 GL 34 / 100 g 8/10 
Fig paste Medium GI 55 GL 34 / 100 g 4/10 
Four-Grain Mix Low GI 50 GL 34 / 100 g 7.5/10 
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 
Wasa Sourdough Crispbread Low GI 50 GL 34 / 100 g 7/10 Whole crackers Low GI 50 GL 34 / 100 g 7/10 Whole grain Low GI 50 GL 34 / 100 g 8/10 
Whole grain spelt flour Medium GI 55 GL 34 / 100 g 5/10 Whole spelt flour Medium GI 55 GL 34 / 100 g 7/10 
Whole wheat rusks Low GI 50 GL 34 / 100 g 4/10 
Buckwheat flour wrapper Low GI 49 GL 34.3 / 100 g 7.5/10 
Gluten free bread High GI 75 GL 34.3 / 100 g 4/10 
Date caramel (dates, water, salt puree) Low GI 50 GL 35 / 100 g 4/10 
