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.
Fresh or dried herbs Low GI 5 GL 1 / 100 g 10/10 
Fresh Oregano Low GI 5 GL 1 / 100 g 9/10 
Fresh salsa (tomatoes, chilies, onions, cilantro, no salt or sugar) Low GI 20 GL 1 / 100 g 10/10 
Fresh seaweed (e.g., wakame) Low GI 5 GL 1 / 100 g 10/10 
Fresh soy sprouts Low GI 15 GL 1 / 100 g 8/10 
Fresh Thyme Low GI 5 GL 1 / 100 g 9/10 
Fresh tomato-based salsa with chipotle Low GI 20 GL 1 / 100 g 8/10 
Fresh vegetable mix Low GI 20 GL 1 / 100 g 9/10 
Fresh vegetable salad (tomato, cucumber, onion, herbs, no added salt or sugar) Low GI 20 GL 1 / 100 g 9/10 
Fresh vegetable soup (no salt, no processed ingredients) Low GI 25 GL 1 / 100 g 9.5/10 
Fried bell pepper Low GI 15 GL 1 / 100 g 9/10 
Fried Sauerkraut Low GI 15 GL 1 / 100 g 7.5/10 
Frisee lettuce Low GI 15 GL 1 / 100 g 9/10 
Frozen green beans (no added sodium) Low GI 15 GL 1 / 100 g 9/10 
Frozen spinach Low GI 15 GL 1 / 100 g 9/10 
Garden cress Low GI 15 GL 1 / 100 g 10/10 
Garden salad Low GI 15 GL 1 / 100 g 10/10 
Garlic avocado mash Low GI 10 GL 1 / 100 g 9/10 
Garlic cauliflower Low GI 20 GL 1 / 100 g 9/10 
Garlic chives Low GI 15 GL 1 / 100 g 9/10 
Garlic lemon hummus Low GI 6 GL 1 / 100 g 9/10 
Garlic mushrooms Low GI 15 GL 1 / 100 g 9.3/10 
Grated cabbage Low GI 10 GL 1 / 100 g 9/10 
Green barley grass Low GI 15 GL 1 / 100 g 9.5/10 
Green Beans Low GI 15 GL 1 / 100 g 9/10 
Green beans sautéed with mushrooms and olive oil Low GI 20 GL 1 / 100 g 9/10 
Green Beans with Olive Oil Low GI 15 GL 1 / 100 g 9/10 
Green leafy vegetables Low GI 15 GL 1 / 100 g 10/10 
Green onion (raw) Low GI 15 GL 1 / 100 g 9/10 
Green onions Low GI 15 GL 1 / 100 g 10/10 
Green pepper Low GI 15 GL 1 / 100 g 9/10 
Green peppers Low GI 15 GL 1 / 100 g 9/10 
Green salad Low GI 15 GL 1 / 100 g 10/10 
Green salsa Low GI 20 GL 1 / 100 g 8/10 
Green string beans Low GI 15 GL 1 / 100 g 9.5/10 
Grilled artichokes Low GI 15 GL 1 / 100 g 9/10 
Grilled Asparagus Low GI 15 GL 1 / 100 g 9/10 
Grilled bell peppers, zucchini, and spinach mix Low GI 15 GL 1 / 100 g 9/10 
Grilled chicken salad (with leafy greens and fresh vegetables, no croutons or sugary dressing) Low GI 20 GL 1 / 100 g 9/10 
Grilled eggplant slices with olive oil and herbs Low GI 15 GL 1 / 100 g 9/10 
Ground pumpkin seed filling Low GI 10 GL 1 / 100 g 8/10 
Guacamole (mashed avocado, lime, cilantro, vegetables, no added sodium) Low GI 10 GL 1 / 100 g 9/10 
Gypsy Pepper Low GI 15 GL 1 / 100 g 9.5/10 
Half-cooked Bell Pepper Low GI 15 GL 1 / 100 g 8/10 
Hemp protein powder Low GI 1 GL 1 / 100 g 9/10 
Hemp seeds Low GI 10 GL 1 / 100 g 8/10 
Herb guacamole Low GI 10 GL 1 / 100 g 9/10 
Herbs (thyme, basil) Low GI 5 GL 1 / 100 g 10/10 
High protein almond flour Low GI 15 GL 1 / 100 g 8/10 
High protein sugar free strawberry berry shake Low GI 25 GL 1 / 100 g 7/10 
Homemade Gazpacho Low GI 20 GL 1 / 100 g 9/10 
Homemade vegetable relish (no sugar added) Low GI 20 GL 1 / 100 g 9/10 
Jalapeños Low GI 15 GL 1 / 100 g 9.5/10 
Jute leaves Low GI 15 GL 1 / 100 g 10/10 
Kalamata olives Low GI 15 GL 1 / 100 g 7/10 
Kale Low GI 2 GL 1 / 100 g 10/10 
Kale and cucumber salad with olive oil and lemon Low GI 10 GL 1 / 100 g 10/10 
Kale chopped raw Low GI 2 GL 1 / 100 g 10/10 Kelp powder Low GI 5 GL 1 / 100 g 9/10 
Lamb's lettuce Low GI 15 GL 1 / 100 g 9/10 
Large leafy greens (romaine or collard greens) Low GI 15 GL 1 / 100 g 10/10 
Lavender Low GI 5 GL 1 / 100 g 9/10 
Leafy greens Low GI 15 GL 1 / 100 g 9.8/10 
Leafy greens (raw, mixed) Low GI 15 GL 1 / 100 g 10/10 
Leafy greens (spinach and kale, raw) Low GI 15 GL 1 / 100 g 10/10 
Lean chicken and mixed vegetable stew (skinless chicken, minimal salt) Low GI 30 GL 1 / 100 g 9/10 
Lean chicken breast with non-starchy roasted vegetables Low GI 20 GL 1 / 100 g 9/10 
Lean ground turkey and tomato-based sauce with italian herbs Low GI 30 GL 1 / 100 g 8/10 
Lean turkey breast with broccoli Low GI 15 GL 1 / 100 g 9/10 
Lean turkey breast with leafy greens and fresh vegetables Low GI 15 GL 1 / 100 g 9/10 
Leek greens (leafy tops) Low GI 15 GL 1 / 100 g 9/10 
Lemon wedges Low GI 20 GL 1 / 100 g 10/10 
Lettuce, tomato, onion Low GI 15 GL 1 / 100 g 10/10 
Light salad with cooked salmon Low GI 15 GL 1 / 100 g 9/10 
Low-carb cauliflower rice pulao with soyabeans Low GI 20 GL 1 / 100 g 9/10 
Low-fat chicken and vegetable soup Low GI 25 GL 1 / 100 g 9/10 
Low-Sodium Fermented Kimchi Low GI 15 GL 1 / 100 g 9/10 
Low-sodium fermented or marinated tofu Low GI 15 GL 1 / 100 g 9/10 
Low-sodium sauerkraut Low GI 15 GL 1 / 100 g 8/10 
Macadamia Low GI 10 GL 1 / 100 g 8/10 
Mâche salad Low GI 15 GL 1 / 100 g 10/10 
Marinated artichoke Low GI 20 GL 1 / 100 g 7.5/10 
Mashed avocado Low GI 10 GL 1 / 100 g 9/10 
Mashed avocado with paprika Low GI 10 GL 1 / 100 g 9/10 
Mct oil powder Low GI 10 GL 1 / 100 g 3/10 
Meat filling Low GI 20 GL 1 / 100 g 7.5/10 
Mediterranean herbs Low GI 5 GL 1 / 100 g 9.5/10 
Microgreens Low GI 15 GL 1 / 100 g 9/10 
Microgreens salad Low GI 15 GL 1 / 100 g 10/10 
Milk cap mushroom Low GI 10 GL 1 / 100 g 9.5/10 
Milled chia seed Low GI 1 GL 1 / 100 g 9/10 
Mint leaf Low GI 10 GL 1 / 100 g 9/10 
Mix of chopped walnuts, pecans, chia seeds with cinnamon and monk fruit sweetener Low GI 5 GL 1 / 100 g 9/10 
Mixed baby greens Low GI 15 GL 1 / 100 g 9/10 
Mixed dried herbs Low GI 5 GL 1 / 100 g 10/10 
Mixed green leafy vegetables (raw) Low GI 15 GL 1 / 100 g 10/10 
Mixed Herbs Low GI 5 GL 1 / 100 g 10/10 
Mixed leafy greens Low GI 15 GL 1 / 100 g 9/10 
Mixed Leafy Salad Low GI 15 GL 1 / 100 g 9.5/10 
Mixed salad greens Low GI 15 GL 1 / 100 g 9/10 
