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.
Guar gum No glycemic index — 6/10 
Gum arabic No glycemic index — 9/10 
Hop extract No glycemic index — 7.5/10 
Hydroxypropyl methylcellulose (hpmc) No glycemic index — 6/10 
Inactive yeast No glycemic index — 6/10 
Konjac flour (glucomannan powder) No glycemic index — 8/10 
Konjac glucomannan (soluble fiber from konjac root) No glycemic index — 10/10 
Konjac yam wrappers (shirataki wrappers) No glycemic index — 10/10 
Locust bean gum No glycemic index — 8/10 
Marjoram No glycemic index — 8/10 
Mint leaves No glycemic index — 9.5/10 
Mixed Seed Blend No glycemic index — 9/10 
Mixed Spices No glycemic index — 9.5/10 
Nut butter No glycemic index — 8/10 
Oat fiber (outer husk powder) No glycemic index — 9/10 
Old bay seasoning No glycemic index — 3/10 
Organic vanilla powder No glycemic index — 7/10 
Paprika Coloring No glycemic index — 6/10 
Paprika Extract No glycemic index — 7/10 
Pepitas No glycemic index — 8.5/10 
Peppercorns No glycemic index — 8/10 
Peppermint No glycemic index — 9/10 
Poppy seeds No glycemic index — 8/10 
Potato seasoning mix No glycemic index — 5.5/10 
Psyllium husk No glycemic index — 9/10 
Psyllium husk mixed with water (no added sugar) No glycemic index — 10/10 
Raw walnut butter No glycemic index — 8/10 
Red peppercorn No glycemic index — 7/10 
Roasted pumpkin and sunflower seed mix No glycemic index — 7.5/10 
Roasted spice mix (cumin and coriander) No glycemic index — 8/10 Shirataki noodles No glycemic index — 9/10 
Shirataki noodles (konjac yam noodles) No glycemic index — 7/10 
Sichuan peppercorns No glycemic index — 8/10 
Smoked paprika (no additives) No glycemic index — 9/10 
Smoked paprika and garlic powder mix (unsalted) No glycemic index — 7/10 
Spearmint No glycemic index — 10/10 
Spice extracts No glycemic index — 7/10 
Sunflower lecithin No glycemic index — 5/10 
Tarragon No glycemic index — 7/10 
Tempered Spice Mix No glycemic index — 6/10 
Toasted sesame and flaxseed blend No glycemic index — 8/10 
Tropical hop No glycemic index — 8/10 
Turmeric and black pepper mix No glycemic index — 9/10 
Turmeric powder No glycemic index — 8/10 
Unsweetened coconut flakes lightly toasted with cinnamon and vanilla No glycemic index — 7/10 
Unsweetened tahini No glycemic index — 7.5/10 
Walnuts seasoned with cinnamon and stevia (no added sugar) No glycemic index — 8/10 
Watercress No glycemic index — 10/10 
Wheat fiber No glycemic index — 8/10 
Whole flax seeds No glycemic index — 9/10 
Whole Nutmeg No glycemic index — 6/10 
Xanthan gum No glycemic index — 6/10 
Yeast extract No glycemic index — 4/10 
Yellow mustard, reduced sodium No glycemic index — 6/10 
