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.
Frisee lettuce 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 
Grain-free tart crust (almond flour, stevia/erythritol) Low GI 5 GL 1 / 100 g 7/10 
Green barley grass Low GI 15 GL 1 / 100 g 9.5/10 
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 salad Low GI 15 GL 1 / 100 g 10/10 
Green salsa Low GI 20 GL 1 / 100 g 8/10 
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 
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 
Hemp protein powder Low GI 1 GL 1 / 100 g 9/10 
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 almond butter cocoa snack (almond butter, cocoa powder, stevia) Low GI 10 GL 1 / 100 g 8/10 Homemade almond butter, cocoa, and erythritol spread Low GI 5 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 
Jute leaves Low GI 15 GL 1 / 100 g 10/10 Kalamata olives Low GI 15 GL 1 / 100 g 7/10 
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 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 
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 sodium hummus Low GI 6 GL 1 / 100 g 8/10 
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 
Macadamia Low GI 10 GL 1 / 100 g 8/10 
Macadamia nuts 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 with hemp seeds 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 
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 Salad Low GI 15 GL 1 / 100 g 9.5/10 
Molokhia leaves Low GI 15 GL 1 / 100 g 9/10 Mug bread Low GI 15 GL 1 / 100 g 7/10 
Mung bean sprouts Low GI 25 GL 1 / 100 g 9/10 
Mushroom sauce with thyme and garlic Low GI 15 GL 1 / 100 g 8/10 
Mustard greens Low GI 32 GL 1 / 100 g 9/10 
Negima nabe (low-sodium broth) Low GI 25 GL 1 / 100 g 8/10 
Negima nabe with added spinach or kale Low GI 25 GL 1 / 100 g 8/10 
Negima nabe with tofu (plant-based protein, less sodium) Low GI 20 GL 1 / 100 g 8/10 Nettle Low GI 15 GL 1 / 100 g 10/10 
Nettle leaves Low GI 15 GL 1 / 100 g 9/10 
Non-starchy vegetable mix Low GI 15 GL 1 / 100 g 10/10 
Nut and seed bread (grain-free, no added sugar) Low GI 15 GL 1 / 100 g 8/10 
Nut-based cheese alternative Low GI 10 GL 1 / 100 g 7/10 
Oil seeds Low GI 10 GL 1 / 100 g 8.5/10 
Okra Low GI 20 GL 1 / 100 g 9/10 
Onion, natural flavor, garlic Low GI 15 GL 1 / 100 g 8/10 
Original Bitchin' Sauce Low GI 10 GL 1 / 100 g 8/10 
Oven-roasted tomato salsa (no added salt) Low GI 20 GL 1 / 100 g 9/10 
Oyster mushroom Low GI 10 GL 1 / 100 g 9/10 
Pan-Fried Tempeh Strips Low GI 15 GL 1 / 100 g 9/10 
Parsley Avocado Guacamole Low GI 10 GL 1 / 100 g 9/10 
Pea protein and cocoa shake (with water or unsweetened milk alternative) Low GI 20 GL 1 / 100 g 8/10 
Pearl onions Low GI 15 GL 1 / 100 g 9.5/10 
Pecan Low GI 10 GL 1 / 100 g 8.5/10 
Pecan halves Low GI 10 GL 1 / 100 g 8/10 
Pecans, roasted, no added sugar or oil Low GI 10 GL 1 / 100 g 8/10 Perilla leaf Low GI 10 GL 1 / 100 g 10/10 
