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.
Date powder Medium GI 55 GL 41 / 100 g 3/10 
Dried berries Medium GI 55 GL 41 / 100 g 4/10 
Dried fruit Medium GI 55 GL 41 / 100 g 4/10 Dried prickly pear Medium GI 55 GL 41 / 100 g 4/10 Fiber gummy (mixed fruit flavor) Medium GI 55 GL 41 / 100 g 2/10 
Popcorn kernels Medium GI 55 GL 41 / 100 g 7/10 
Quinoa wafers Medium GI 55 GL 41 / 100 g 6/10 
Biscotti with Nuts and Dried Fruit Medium GI 65 GL 42 / 100 g 3/10 Blackcurrant bar Medium GI 65 GL 42 / 100 g 2/10 
Blue corn tortilla chips Medium GI 65 GL 42 / 100 g 4/10 Crispbread crumbs Medium GI 60 GL 42 / 100 g 5/10 FitLine PowerCocktail powder Medium GI 60 GL 42 / 100 g 2/10 
Instant Pea Soup with Croutons High GI 70 GL 42 / 100 g 3/10 Jackfruit chips Medium GI 65 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 Rye croutons Medium GI 65 GL 42 / 100 g 3/10 Spelt crackers Medium GI 60 GL 42 / 100 g 6/10 
Spelt flour type 630 Medium GI 60 GL 42 / 100 g 5/10 Sugar free cereal Medium GI 60 GL 42 / 100 g 6/10 
Teff flour Medium GI 57 GL 42 / 100 g 7/10 Vegan blackcurrant bar Medium GI 65 GL 42 / 100 g 2/10 Weetabix cholesterol lowering Medium GI 62 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 
Dried blueberries Low GI 53 GL 42.4 / 100 g 4/10 
Unpopped Popcorn Kernels Medium GI 55 GL 42.9 / 100 g 6/10 Baked popcorn High GI 72 GL 43 / 100 g 4/10 
Cereal grains Medium GI 60 GL 43 / 100 g 5.5/10 Multigrain crackers Medium GI 60 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 Puffed lentil cake Medium GI 65 GL 44 / 100 g 5/10 Quick oat Medium GI 66 GL 44.7 / 100 g 7.5/10 Black tortilla chip High GI 70 GL 45 / 100 g 4/10 Fiber gummy Medium GI 60 GL 45 / 100 g 2/10 
High protein instant oatmeal High GI 75 GL 45 / 100 g 4/10 
Muesli bar Medium GI 65 GL 45 / 100 g 3/10 Multigrain cereal Medium GI 60 GL 45 / 100 g 6/10 
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 Shredded wheat cereal Medium GI 67 GL 45 / 100 g 7/10 
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 
Dried beets Medium GI 64 GL 45.3 / 100 g 5/10 
Amaranth flakes High GI 70 GL 46 / 100 g 6.5/10 Beetroot powder Medium GI 65 GL 46 / 100 g 6/10 
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 Pitted dates Medium GI 62 GL 46.5 / 100 g 3/10 
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 
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 oat pops Medium GI 65 GL 47 / 100 g 6/10 
Dried cranberries with sea salt Medium GI 62 GL 47.3 / 100 g 2/10 
Fruit and fibre cereal Medium GI 65 GL 48 / 100 g 4/10 
Jowar flour Medium GI 62 GL 48 / 100 g 7/10 Powdered dried mango Medium GI 55 GL 48 / 100 g 4/10 Puffed amaranth High GI 70 GL 48 / 100 g 6/10 
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 
Whole breadcrumbs High GI 74 GL 48.5 / 100 g 4/10 
Dried banana Medium GI 55 GL 48.5 / 100 g 3/10 
Apple cinnamon cereal bar High GI 70 GL 49 / 100 g 2/10 
Grain mix Medium GI 65 GL 49 / 100 g 4.5/10 
Strawberry muesli bar Medium GI 65 GL 49 / 100 g 3/10 
Frosted mini-wheats Medium GI 60 GL 50 / 100 g 4/10 
Great grains raisins, dates & pecans cereal Medium GI 65 GL 50 / 100 g 5/10 
Low sodium tostada High GI 70 GL 50 / 100 g 5/10 Masa harina Medium GI 69 GL 50 / 100 g 5/10 
Life cereal original Medium GI 66 GL 51 / 100 g 4/10 Wheat cereal Medium GI 65 GL 51 / 100 g 5/10 
Dried papaya Medium GI 65 GL 52 / 100 g 3/10 
Amaranth crisp wafers High GI 70 GL 53 / 100 g 6/10 
Amaranth waffle High GI 70 GL 53 / 100 g 5/10 
Dried pineapple Medium GI 66 GL 53 / 100 g 4/10 
Sonko Crispbread High GI 70 GL 53 / 100 g 4/10 
Bahlsen Lebkuchen High GI 75 GL 54 / 100 g 2/10 
Cheerios cereal High GI 74 GL 54 / 100 g 4/10 
Cornmeal Medium GI 68 GL 54 / 100 g 3/10 Cornmeal coating Medium GI 68 GL 54 / 100 g 3/10 
Maize Flour High GI 70 GL 54 / 100 g 4/10 
Toasted oats cereal High GI 74 GL 54 / 100 g 3/10 
