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.
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 
Whole pizza dough High GI 80 GL 35 / 100 g 5/10 
Date syrup Low GI 47 GL 35.3 / 100 g 4/10 
Bran biscuit Medium GI 55 GL 36 / 100 g 3/10 Brown grain flour Low GI 50 GL 36 / 100 g 7.5/10 
Buckwheat flakes Low GI 50 GL 36 / 100 g 7/10 
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 Corn pea pasta Medium GI 55 GL 36 / 100 g 6/10 
Dried apple powder Low GI 40 GL 36 / 100 g 4/10 Dried cherry powder Low GI 45 GL 36 / 100 g 5/10 Dried mixed fruit Medium GI 55 GL 36 / 100 g 4/10 
Garlic dark bread chips Medium GI 60 GL 36 / 100 g 4/10 
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 Multi seed whole wheat tortilla chips Medium GI 60 GL 36 / 100 g 3/10 
Multigrain chips Medium GI 55 GL 36 / 100 g 4/10 Oat muesli Medium GI 55 GL 36 / 100 g 6/10 Oatabix biscuit Medium GI 55 GL 36 / 100 g 6/10 
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 Spelt granola Medium GI 55 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 
Whole grain flakes Medium GI 55 GL 36 / 100 g 7/10 
Whole wheat cracker Medium GI 55 GL 36 / 100 g 3/10 
Wholegrain breadsticks Medium GI 55 GL 36 / 100 g 5/10 Wholewheat multi-seed tortilla crisp Medium GI 60 GL 36 / 100 g 5/10 Whole oat flour Medium GI 55 GL 36.1 / 100 g 7.6/10 
Gluten free oat Medium GI 55 GL 36.5 / 100 g 6/10 Dried mandarin Low GI 45 GL 37 / 100 g 5/10 Misura biscuits Medium GI 55 GL 37 / 100 g 4/10 
Oat bar Medium GI 60 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 Sugar free breakfast cereal Medium GI 55 GL 37 / 100 g 7/10 
Whole grain biscuits Medium GI 55 GL 37 / 100 g 4/10 
Oat bran Medium GI 55 GL 37 / 100 g 8/10 Black oats Medium GI 55 GL 37.2 / 100 g 5/10 
Naked Oats Medium GI 55 GL 37.2 / 100 g 7.5/10 
Granola Medium GI 55 GL 37.4 / 100 g 2/10 
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 
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 Dried persimmon Medium GI 55 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 Fruit bar Medium GI 55 GL 38 / 100 g 3/10 
Heritage flakes Medium GI 55 GL 38 / 100 g 7/10 
Papadum Medium GI 65 GL 38 / 100 g 4/10 Salted corn chips High GI 70 GL 38 / 100 g 3/10 
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 
Whole wheat crackers Medium GI 55 GL 38 / 100 g 3/10 
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 Beet chips Medium GI 65 GL 39 / 100 g 4/10 
Chocolate chip cookie Medium GI 65 GL 39 / 100 g 2/10 
Chocolate granola Medium GI 65 GL 39 / 100 g 3/10 High protein caramel cereal Medium GI 65 GL 39 / 100 g 4/10 
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 Pea snacks Medium GI 65 GL 39 / 100 g 4/10 Rye chips Medium GI 60 GL 39 / 100 g 3/10 Salted hummus chips Medium GI 65 GL 39 / 100 g 3/10 
Spelt Medium GI 55 GL 39 / 100 g 6/10 
Sprouted wheat flour 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 granola Medium GI 60 GL 39 / 100 g 3/10 
Rice cake with peanut butter and banana High GI 70 GL 39.2 / 100 g 5/10 Heritage grain flakes Medium GI 55 GL 39.6 / 100 g 7.5/10 
Bran flakes cereal Medium GI 60 GL 40 / 100 g 4/10 
Dried strawberries Low GI 50 GL 40 / 100 g 4/10 
Grain Medium GI 55 GL 40 / 100 g 5/10 
Malted barley Medium GI 55 GL 40 / 100 g 6/10 
Puffed corn Medium GI 55 GL 40 / 100 g 4.5/10 
Rye crispbread Medium GI 60 GL 40 / 100 g 7/10 
Whole wheat graham cracker crumbs, reduced sugar Medium GI 55 GL 40 / 100 g 6/10 
Dried raw buckwheat groats Low GI 54 GL 40.5 / 100 g 7.5/10 
Baked whole grain tortilla strips Medium GI 60 GL 41 / 100 g 6.5/10 
