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.
Air-popped sorghum Low GI 50 GL 37.5 / 100 g 7.5/10 
Date sugar (ground dried dates) Low GI 50 GL 37.5 / 100 g 5/10 
Buckwheat crispbread Medium GI 55 GL 38 / 100 g 5/10 
Buckwheat flour Low GI 54 GL 38 / 100 g 6/10 
Classic Granola Medium GI 60 GL 38 / 100 g 2/10 
Crisp wafers with amaranth and quinoa Medium GI 55 GL 38 / 100 g 6/10 
Date paste Low GI 50 GL 38 / 100 g 4/10 
Everything Bagel Thin High GI 75 GL 38 / 100 g 3/10 
Fig bars Medium GI 55 GL 38 / 100 g 2/10 
Fruit and vegetable powder Low GI 50 GL 38 / 100 g 4/10 
Heritage flakes Medium GI 55 GL 38 / 100 g 7/10 
Papadum Medium GI 65 GL 38 / 100 g 4/10 
Traditional Sourdough Crispbread Medium GI 55 GL 38 / 100 g 4/10 
Triscuit crackers Medium GI 55 GL 38 / 100 g 5/10 
Whole grain cone (e.g., whole wheat ice cream cone) Low GI 50 GL 38 / 100 g 6.5/10 
Whole grain cracker Medium GI 55 GL 38 / 100 g 6.5/10 
Makhana seeds Low GI 50 GL 38.5 / 100 g 8/10 
Dried fig Medium GI 61 GL 39 / 100 g 4/10 
Almond bar Medium GI 65 GL 39 / 100 g 3/10 
Chocolate chip cookie Medium GI 65 GL 39 / 100 g 2/10 
Chocolate granola Medium GI 65 GL 39 / 100 g 3/10 
Granola cluster Medium GI 60 GL 39 / 100 g 3/10 
Granola with pineapple Medium GI 60 GL 39 / 100 g 3.5/10 
Honey nut granola Medium GI 60 GL 39 / 100 g 3/10 
Kodiak high protein oatmeal Medium GI 65 GL 39 / 100 g 5.5/10 
Michałki Medium GI 65 GL 39 / 100 g 2/10 
Multigrain crackers with red pepper and herbs Medium GI 60 GL 39 / 100 g 4/10 
Spelt Medium GI 55 GL 39 / 100 g 6/10 
Sprouted flour wheat Medium GI 55 GL 39 / 100 g 6.5/10 
Sweet potato chips Medium GI 65 GL 39 / 100 g 4/10 
Tortilla chips grain free Medium GI 65 GL 39 / 100 g 3.5/10 
Vanilla crumble granola Medium GI 60 GL 39 / 100 g 3/10 
Whole grain bread crumbs Medium GI 60 GL 39 / 100 g 4/10 
Rice cake with peanut butter and banana High GI 70 GL 39.2 / 100 g 5/10 
Bran flakes cereal Medium GI 60 GL 40 / 100 g 4/10 
Dried strawberries Low GI 50 GL 40 / 100 g 4/10 
Graham flour Medium GI 55 GL 40 / 100 g 6.5/10 
Grain Medium GI 55 GL 40 / 100 g 5/10 
High protein oat Medium GI 65 GL 40 / 100 g 4/10 
Malted barley Medium GI 55 GL 40 / 100 g 6/10 
Puffed corn Medium GI 55 GL 40 / 100 g 4.5/10 
Whole wheat graham cracker crumbs, reduced sugar Medium GI 55 GL 40 / 100 g 6/10 
Baked whole grain tortilla strips Medium GI 60 GL 41 / 100 g 6.5/10 
Date powder Medium GI 55 GL 41 / 100 g 3/10 
Dried fruit Medium GI 55 GL 41 / 100 g 4/10 
Popcorn kernels Medium GI 55 GL 41 / 100 g 7/10 
Quinoa wafers Medium GI 55 GL 41 / 100 g 6/10 
Red rice Medium GI 55 GL 41.8 / 100 g 6/10 
Biscotti with Nuts and Dried Fruit Medium GI 65 GL 42 / 100 g 3/10 
Dried blueberries Low GI 53 GL 42 / 100 g 4/10 
Instant Pea Soup with Croutons High GI 70 GL 42 / 100 g 3/10 
Mincemeat Medium GI 65 GL 42 / 100 g 2/10 
Multigrain chips with tomato and basil Medium GI 65 GL 42 / 100 g 3.5/10 
Packaged Snack Bar Medium GI 65 GL 42 / 100 g 2.5/10 
Rewari Medium GI 65 GL 42 / 100 g 2/10 
Roasted fox nuts Medium GI 55 GL 42 / 100 g 7/10 
Roasted fox nuts Medium GI 55 GL 42 / 100 g 6/10 
Rye crispbread Medium GI 60 GL 42 / 100 g 5.5/10 
Spelt flour type 630 Medium GI 60 GL 42 / 100 g 5/10 
Teff flour Medium GI 57 GL 42 / 100 g 7/10 
Whole grain toast with sesame and chia seeds Medium GI 65 GL 42 / 100 g 4/10 
Whole wheat cereal pillows Medium GI 60 GL 42 / 100 g 6/10 
Wholewheat Fitness Cereal Medium GI 60 GL 42 / 100 g 3/10 
Dark rye rye crispbread Medium GI 63 GL 42.2 / 100 g 7/10 
Unpopped Popcorn Kernels Medium GI 55 GL 42.9 / 100 g 6/10 
Air-popped popcorn (whole grain, low-calorie snack) Medium GI 55 GL 42.9 / 100 g 6/10 
Cereal grains Medium GI 60 GL 43 / 100 g 5.5/10 
Quick Oats Medium GI 65 GL 43 / 100 g 5/10 
Gingerbread star with dark chocolate Medium GI 65 GL 44 / 100 g 2.5/10 
Oatmeal Raisin Granola Bar Medium GI 65 GL 44 / 100 g 3/10 
High protein instant oatmeal High GI 75 GL 45 / 100 g 4/10 
Muesli bar Medium GI 65 GL 45 / 100 g 3/10 
Rice cakes with natural nut butter and cinnamon High GI 75 GL 45 / 100 g 6.5/10 
Roasted grains Medium GI 60 GL 45 / 100 g 5/10 
Rolled wheat flakes Medium GI 60 GL 45 / 100 g 5/10 
Spelt flakes Medium GI 60 GL 45 / 100 g 4.5/10 
Strawberry nutrigrain bar Medium GI 65 GL 45 / 100 g 2/10 
Sultana bran cereal Medium GI 61 GL 45 / 100 g 4/10 
Sweet and salty popcorn Medium GI 65 GL 45 / 100 g 3/10 
Wheat thins Medium GI 65 GL 45 / 100 g 4/10 
Amaranth flakes High GI 70 GL 46 / 100 g 6.5/10 
Currants Medium GI 62 GL 46 / 100 g 3/10 
Weet-bix cereal Medium GI 69 GL 46 / 100 g 7/10 
Dried dates Medium GI 62 GL 46.5 / 100 g 4.5/10 
Baked blue corn chips (reduced sodium) Medium GI 65 GL 47 / 100 g 4/10 
Diet chiwda Medium GI 65 GL 47 / 100 g 3.5/10 
Dried beets Medium GI 65 GL 47 / 100 g 5/10 
Finger millet flour Medium GI 65 GL 47 / 100 g 7/10 
Multigrain clusters Medium GI 65 GL 47 / 100 g 3.5/10 
Ragi flour Medium GI 65 GL 47 / 100 g 6/10 
Whole grain oats Medium GI 65 GL 47 / 100 g 6/10 
Dried banana Medium GI 55 GL 48 / 100 g 3/10 
Fruit and fibre cereal Medium GI 65 GL 48 / 100 g 4/10 
Jowar flour Medium GI 62 GL 48 / 100 g 7/10 
Puffed quinoa Medium GI 65 GL 48 / 100 g 7/10 
Sorghum flour Medium GI 62 GL 48 / 100 g 7/10 
Weetbix Medium GI 69 GL 48 / 100 g 7/10 
Wheat chex cereal Medium GI 60 GL 48 / 100 g 5/10 
Wheatabix Medium GI 69 GL 48 / 100 g 5/10 
Apple cinnamon cereal bar High GI 70 GL 49 / 100 g 2/10 
