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.

Instant oat GL 54.9 / 100 g 5/10 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 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 Sweet potato flour GL 59 / 100 g 5/10 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 Annatto (achiote) seeds — 8/10 Aquafaba foam — 8/10 Bamboo fiber — 6/10 Bay leaf, allspice — 9/10 Bourbon vanilla bean — 8/10 Bowl made from shredded unsweetened coconut and coconut oil — 6/10 Brown sugar substitute — 8.5/10 Cajun seasoning — 6/10 Carrageenan — 3/10 Cellulose — 9/10 Chili cinnamon spice blend — 6/10 Cinnamon and stevia blend — 9/10 Citrus zest — 9/10 Cloves — 8/10 Coconut butter — 7/10 Coconut shaved unsweetened — 6/10 Creamy nut butter coating (unsweetened, no added sugar) — 8/10 Custom spice blend (turmeric, cumin, coriander) — 9/10 Dietary fiber — 8/10 Dried and ground seaweed — 9/10 Dried ground seaweed flakes — 8/10 Dried marjoram — 8/10 Dried mint — 8/10 Dried olives — 5/10 Dried Oregano — 9/10 Dried peppermint leaves — 10/10 Dried rosemary leaves — 8/10 Dried Thyme — 9/10 Dried wood ear mushroom — 9/10 Edible plant fiber casing — 7/10 Enzymes (rye) — 3/10 Everything bagel seasoning — 6/10 Garlic spices — 9/10 Garlic tahini sauce — 7/10 Grasshopper — 8/10 Green Cardamom — 9/10 Ground black pepper — 9/10 Ground cinnamon and nutmeg mix (pumpkin spice style) — 9/10 Guar gum — 6/10 Gum arabic — 9/10 Hop extract — 7.5/10 Hydroxypropyl methylcellulose (hpmc) — 6/10 Konjac flour (glucomannan powder) — 8/10 Konjac glucomannan (soluble fiber from konjac root) — 10/10 Konjac yam wrappers (shirataki wrappers) — 10/10 Locust bean gum — 7/10 Marjoram — 8/10 Matcha powder — 9/10 Mrs. Dash seasoning — 8/10 Natural almond butter with lemon zest and lemon oil — 7.5/10 Nut butter — 8/10 Nut salt — 6/10 Oat fiber (outer husk powder) — 9/10 Oat hull fibre — 9/10 Old bay seasoning — 3/10 Organic vanilla powder — 7/10 Paprika and annatto extracts — 4/10 Paprika Coloring — 6/10 Peppermint — 9/10 Plant fiber — 10/10 Poppy seeds — 8/10 Psyllium husk — 9/10 Psyllium husk mixed with water (no added sugar) — 10/10 Pumpkin seed protein — 7/10 Roasted pumpkin and sunflower seed mix — 7.5/10 Roasted spice mix (cumin and coriander) — 8/10 Shirataki noodles — 9/10 Shirataki noodles (konjac yam noodles) — 7/10 Smoked paprika powder — 7/10 Spearmint — 10/10 Spice extracts — 7/10 Spices (chili, salt) — 6/10 Stabilizers (guar gum, carrageenan) — 4/10 Sugar free black sesame powder — 8/10 Sugar free brown sugar substitute — 7.5/10 Sunflower lecithin — 5/10 Tempered Spice Mix — 6/10 Toasted sesame and flaxseed blend — 8/10 Tropical hop — 8/10
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