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.
Molokhia leaves Low GI 15 GL 1 / 100 g 9/10 
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 
Mushrooms sautéed in minimal oil Low GI 10 GL 1 / 100 g 9/10 
Mustard greens Low GI 32 GL 1 / 100 g 9/10 
Naturally fermented vegetables (no added salt or sugar) Low GI 15 GL 1 / 100 g 10/10 
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 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 puree Low GI 15 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 red bell peppers Low GI 15 GL 1 / 100 g 9/10 
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 
Parsley leaves and mixed spices Low GI 5 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 
Pecan Nuts 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 
Pickled bay bolete mushrooms Low GI 20 GL 1 / 100 g 6.5/10 
Pickled capers Low GI 15 GL 1 / 100 g 5/10 
Pickled jalapeños Low GI 15 GL 1 / 100 g 6/10 
Pickled mushrooms Low GI 15 GL 1 / 100 g 6.5/10 
Pickled okra Low GI 15 GL 1 / 100 g 6/10 
Pico de gallo Low GI 20 GL 1 / 100 g 9.5/10 
Plain full-fat Greek yogurt with ube extract and toasted almond slivers Low GI 20 GL 1 / 100 g 7/10 
Plant-based edible sausage casings (cellulose/seaweed) Low GI 10 GL 1 / 100 g 6/10 
Plant-based tofu paste with horseradish Low GI 20 GL 1 / 100 g 6/10 
Poblano pepper Low GI 15 GL 1 / 100 g 9.5/10 
Pointed cabbage Low GI 15 GL 1 / 100 g 10/10 
Porcini mushrooms Low GI 10 GL 1 / 100 g 10/10 
Pumpkin leaves Low GI 15 GL 1 / 100 g 10/10 
Pumpkin seed flour Low GI 10 GL 1 / 100 g 9/10 
Pumpkin seeds (raw) Low GI 10 GL 1 / 100 g 8/10 
Pureed acai berries (no added sugar) Low GI 15 GL 1 / 100 g 9/10 
Purple beans Low GI 15 GL 1 / 100 g 10/10 
Purple cabbage Low GI 10 GL 1 / 100 g 10/10 
Purple cauliflower Low GI 15 GL 1 / 100 g 10/10 
Radish Low GI 15 GL 1 / 100 g 9/10 
Radish sprouts Low GI 15 GL 1 / 100 g 9/10 
Raspberry tomato Low GI 15 GL 1 / 100 g 9.5/10 
Raw celery Low GI 15 GL 1 / 100 g 9/10 
Raw daikon radish Low GI 15 GL 1 / 100 g 10/10 
Raw sauerkraut and fresh carrot mixture Low GI 15 GL 1 / 100 g 9/10 
Red belgian endive Low GI 15 GL 1 / 100 g 10/10 
Red bell pepper Low GI 15 GL 1 / 100 g 9/10 
Red cabbage Low GI 10 GL 1 / 100 g 9/10 
Red cabbage extract Low GI 15 GL 1 / 100 g 10/10 
Roasted brussels sprouts Low GI 15 GL 1 / 100 g 9/10 
Roasted cabbage Low GI 15 GL 1 / 100 g 9.5/10 
Roasted cauliflower florets Low GI 15 GL 1 / 100 g 9/10 
Roasted chicory root beverage Low GI 15 GL 1 / 100 g 8/10 
Roasted eggplant Low GI 15 GL 1 / 100 g 9/10 
Roasted eggplant puree (baba ganoush style, plain) Low GI 15 GL 1 / 100 g 9/10 
Roasted Green Beans Low GI 15 GL 1 / 100 g 9/10 
Roasted Green Onions Low GI 15 GL 1 / 100 g 9/10 
Roasted red pepper mash Low GI 15 GL 1 / 100 g 8/10 
Roasted Seaweed Low GI 15 GL 1 / 100 g 9/10 
Romanesco Low GI 15 GL 1 / 100 g 10/10 
Romanesco broccoli Low GI 15 GL 1 / 100 g 10/10 
Romano beans Low GI 15 GL 1 / 100 g 10/10 
Royal trumpet mushroom Low GI 10 GL 1 / 100 g 10/10 
Sage Leaf Low GI 10 GL 1 / 100 g 9.5/10 
Salmon and fresh vegetables sushi roll Low GI 10 GL 1 / 100 g 9/10 
Salsa Low GI 20 GL 1 / 100 g 9/10 
Salted fennel Low GI 15 GL 1 / 100 g 8.5/10 
Sauteed green bell pepper Low GI 15 GL 1 / 100 g 9/10 
Sautéed maitake Low GI 10 GL 1 / 100 g 9.5/10 
Sautéed peppers Low GI 15 GL 1 / 100 g 9/10 
Sautéed scallion Low GI 15 GL 1 / 100 g 9/10 
Sautéed Spinach Low GI 15 GL 1 / 100 g 10/10 
Sautéed young cabbage Low GI 15 GL 1 / 100 g 9/10 
Savoy cabbage Low GI 10 GL 1 / 100 g 9/10 
Scallion Greens Low GI 15 GL 1 / 100 g 10/10 
Scallions (raw) Low GI 15 GL 1 / 100 g 9/10 
Scotch bonnet pepper Low GI 15 GL 1 / 100 g 9/10 
Sea Salad Low GI 5 GL 1 / 100 g 9/10 
Seaweed Low GI 15 GL 1 / 100 g 8/10 
Shiitake mushroom Low GI 10 GL 1 / 100 g 9/10 
Shiitake mushrooms Low GI 10 GL 1 / 100 g 9/10 
Shredded raw cabbage Low GI 10 GL 1 / 100 g 10/10 
Side salad Low GI 15 GL 1 / 100 g 9.5/10 
Sliced Onion Low GI 15 GL 1 / 100 g 9/10 
Sliced turkey breast and avocado wrapped in lettuce leaves Low GI 5 GL 1 / 100 g 8.5/10 
Smoked Tempeh Low GI 15 GL 1 / 100 g 7/10 
Smoked tofu Low GI 20 GL 1 / 100 g 6/10 
Sorrel Low GI 15 GL 1 / 100 g 8/10 
Spinach Low GI 15 GL 1 / 100 g 10/10 
Spinach juice Low GI 15 GL 1 / 100 g 10/10 
