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.

Grain mix GL 49 / 100 g 4.5/10 Strawberry muesli bar GL 49 / 100 g 3/10 Frosted mini-wheats GL 50 / 100 g 4/10 Great grains raisins, dates & pecans cereal GL 50 / 100 g 5/10 Instant oats GL 50 / 100 g 5/10 Low sodium tostada GL 50 / 100 g 5/10 Raisins GL 50.7 / 100 g 3/10 Dried cranberries with sea salt GL 51 / 100 g 2/10 Life cereal original GL 51 / 100 g 4/10 Sultanas GL 51.5 / 100 g 4/10 Dried papaya GL 52 / 100 g 3/10 Amaranth crisp wafers GL 53 / 100 g 6/10 Amaranth waffle GL 53 / 100 g 5/10 Dried pineapple GL 53 / 100 g 4/10 Sonko Crispbread GL 53 / 100 g 4/10 Toasted breadcrumbs GL 53 / 100 g 2/10 Bahlsen Lebkuchen GL 54 / 100 g 2/10 Cheerios cereal GL 54 / 100 g 4/10 Cornmeal GL 54 / 100 g 3/10 Cornmeal coating GL 54 / 100 g 3/10 Maize Flour GL 54 / 100 g 4/10 Toasted oats cereal GL 54 / 100 g 3/10 Banana powder GL 55 / 100 g 4/10 Cereal blend GL 55 / 100 g 3/10 Salep GL 55 / 100 g 4/10 Berry clusters cereal GL 56 / 100 g 3/10 Cassava flour GL 56 / 100 g 3/10 Corn and seed waffle GL 56 / 100 g 3/10 Corn snacks GL 56 / 100 g 5/10 Maple pecan cereal GL 56 / 100 g 2.5/10 Puffed buckwheat GL 56 / 100 g 4/10 Salmas crackers GL 56 / 100 g 6/10 Vitality cereal with red berries GL 56 / 100 g 4/10 Cereal flakes GL 59 / 100 g 3/10 Grape nuts cereal GL 59 / 100 g 4/10 Chocolate shell cereal GL 60 / 100 g 2.5/10 Wheat Cracotte Crispbread GL 60 / 100 g 4/10 Triple berries cereal GL 61 / 100 g 2/10 Dried potatoes GL 62 / 100 g 3/10 Puffed wheat GL 64 / 100 g 3/10 Dehydrated potato flakes GL 71 / 100 g 3/10 Acacia fiber — 9.5/10 Active Dry Yeast — 8/10 Almond butter (unsweetened, unsalted) — 8/10 Almond paste (ground almonds) — 8/10 Annatto (achiote) seeds — 8/10 Aquafaba foam — 8/10 Asafoetida — 7/10 Assorted Seeds — 8/10 Baker's yeast — 8/10 Bay leaf, allspice — 9/10 Beetroot coloring — 8/10 Beyond Sausage Original Brat — 5.5/10 Black Pepper & Paprika Blend — 9/10 Black sesame seeds — 8/10 Black wood ear mushroom — 9/10 Brazil nuts — 7/10 Cajun seasoning — 6/10 Caraway seeds — 9/10 Cardamom pods — 9/10 Carrageenan — 3/10 Celery seed — 8/10 Cellulose — 9/10 Chili cinnamon spice blend — 6/10 Chives — 9/10 Chives (fresh or freeze-dried) — 9/10 Cilantro — 10/10 Cinnamon and stevia blend — 9/10 Cinnamon spices — 8/10 Cinnamon stick — 9/10 Citrus zest (lemon, lime, or orange) — 9/10 Cloves — 8/10 Coconut butter — 7/10 Corn husk — 9/10 Creamy nut butter coating (unsweetened, no added sugar) — 8/10 Cumin seeds — 8/10 Cumin, Turmeric & Coriander Blend — 9/10 Custom spice blend (turmeric, cumin, coriander) — 9/10 Dietary fiber — 8/10 Dried and ground seaweed — 9/10 Dried dill — 9/10 Dried ground seaweed flakes — 8/10 Dried mint — 8/10 Dried Oregano — 9/10 Dried Sage — 8/10 Dried Thyme — 9/10 Dried wood ear mushroom — 9/10 Dry yeast — 7/10 Edible plant fiber casing — 7/10 Enoki mushrooms — 9/10 Everything bagel seasoning — 6/10 Everything seasoning — 6/10 Garlic spices — 9/10 Garlic tahini sauce — 7/10 Grasshopper — 8/10 Green Cardamom — 9/10 Green seaweed — 9/10 Ground cinnamon and nutmeg mix (pumpkin spice style) — 9/10 Ground dried cloves — 8/10 Ground vanilla — 7/10
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