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.
Zucchini and leek pureed soup Low GI 20 GL 1 / 100 g 9/10 
Zucchini noodles with low-sugar tomato sauce Low GI 20 GL 1 / 100 g 9/10 
Zucchini rolls with cabbage and mushrooms Low GI 20 GL 1 / 100 g 9/10 
Zucchini sauce Low GI 20 GL 1 / 100 g 8/10 
Salsa Low GI 20 GL 1 / 100 g 9/10 
Almond butter Low GI 15 GL 1.1 / 100 g 7/10 
Bean sprouts Low GI 25 GL 1.1 / 100 g 8/10 
Hazelnuts Low GI 15 GL 1.1 / 100 g 9/10 
Walnuts Low GI 15 GL 1.1 / 100 g 8/10 
Fresh orange peel with natural non-glycemic sweetener Low GI 10 GL 1.1 / 100 g 9/10 
Lemon zest Low GI 20 GL 1.1 / 100 g 9/10 
Black wood ear mushroom Low GI 15 GL 1.1 / 100 g 9/10 
Dried dark seaweed Low GI 15 GL 1.2 / 100 g 9/10 
Enoki mushrooms Low GI 15 GL 1.2 / 100 g 9/10 
Kohlrabi Low GI 35 GL 1.2 / 100 g 9/10 
Homemade chicken coconut curry with non-starchy vegetables Low GI 30 GL 1.2 / 100 g 8.5/10 
Keto bread Low GI 15 GL 1.2 / 100 g 9/10 Pumpkin seed butter (raw) Low GI 10 GL 1.2 / 100 g 7/10 Black sesame powder Low GI 5 GL 1.3 / 100 g 7/10 
Citrus zest (lemon, lime, or orange) Low GI 10 GL 1.3 / 100 g 9/10 
Almonds Low GI 15 GL 1.4 / 100 g 9/10 
Cinnamon Low GI 5 GL 1.4 / 100 g 8/10 
Raw walnut butter Low GI 10 GL 1.4 / 100 g 8/10 
Keto tortilla Low GI 20 GL 1.4 / 100 g 8.5/10 
Natural skyr without sugar with chia seeds Low GI 35 GL 1.4 / 100 g 8/10 
Zucchini hummus Low GI 20 GL 1.4 / 100 g 8/10 
Rosemary Low GI 7 GL 1.4 / 100 g 9/10 
Almond flour, chia, and flax seed muffin (low-carb) Low GI 15 GL 1.5 / 100 g 8/10 
Beyond Sausage Original Brat Low GI 25 GL 1.5 / 100 g 5.5/10 Flaxseed crackers with goat cheese Low GI 10 GL 1.5 / 100 g 7/10 
Gluten-free flaxseed bread Low GI 15 GL 1.5 / 100 g 9/10 Homemade flaxseed muffin (flaxseed, eggs, minimal binders) Low GI 15 GL 1.5 / 100 g 8/10 
Natural yogurt with flaxseed and dill Low GI 30 GL 1.5 / 100 g 8/10 
Sichuan peppercorns Low GI 5 GL 1.5 / 100 g 8/10 
Lime Low GI 20 GL 1.5 / 100 g 9/10 Almond flour with dried Italian herbs Low GI 15 GL 1.6 / 100 g 8/10 
Chia and flaxseed wraps Low GI 5 GL 1.6 / 100 g 9/10 
Seed blend Low GI 5 GL 1.7 / 100 g 9.5/10 
Ripe guava Low GI 12 GL 1.7 / 100 g 9/10 Apple seeds Low GI 5 GL 1.8 / 100 g 3/10 Egg spice mix Low GI 5 GL 1.8 / 100 g 3/10 
Everything seasoning Low GI 5 GL 1.8 / 100 g 6/10 
Almond protein powder Low GI 15 GL 1.8 / 100 g 8/10 Gomasio Low GI 10 GL 1.8 / 100 g 6/10 Ground seeds (mixed, e.g., flax, chia, sunflower) Low GI 10 GL 1.8 / 100 g 9/10 
Inactive yeast Low GI 5 GL 1.8 / 100 g 6/10 
Nut and seed crackers Low GI 15 GL 1.8 / 100 g 8/10 
Mixed Seed Blend Low GI 15 GL 1.9 / 100 g 9/10 A handful of walnuts and a square of dark chocolate (>85% cocoa) Low GI 15 GL 2 / 100 g 8/10 Almond breading Low GI 10 GL 2 / 100 g 7/10 
Almond butter and unsweetened cocoa powder blend Low GI 15 GL 2 / 100 g 9/10 
Almond flakes with added dietary fiber Low GI 15 GL 2 / 100 g 7/10 Almond flour bread Low GI 20 GL 2 / 100 g 7/10 Almond flour breadstick Low GI 15 GL 2 / 100 g 7/10 Almond flour choux pastry Low GI 15 GL 2 / 100 g 6.5/10 
Amla (indian gooseberry) extract Low GI 15 GL 2 / 100 g 9/10 Anise seeds, dried Low GI 5 GL 2 / 100 g 9/10 
Apple Chia Jam with Erythritol Low GI 10 GL 2 / 100 g 7/10 
Artichoke Low GI 15 GL 2 / 100 g 9/10 
Asian slaw Low GI 20 GL 2 / 100 g 8/10 
Asian vegetable mix Low GI 30 GL 2 / 100 g 9/10 
Avocado guacamole Low GI 20 GL 2 / 100 g 9/10 
Avocado smoothie Low GI 25 GL 2 / 100 g 8/10 
Baingan Bharta Low GI 25 GL 2 / 100 g 8/10 
Baked cauliflower bhaji (minimal oil) Low GI 20 GL 2 / 100 g 9/10 
Baked kale chips Low GI 15 GL 2 / 100 g 7/10 
Baked okra with minimal oil and spices Low GI 20 GL 2 / 100 g 9/10 
Baked zucchini bites with flaxseed meal Low GI 20 GL 2 / 100 g 8/10 
Beef and vegetable stew (lean beef, mixed vegetables, light broth) Low GI 35 GL 2 / 100 g 8/10 
Beet and spinach soup Low GI 30 GL 2 / 100 g 8/10 
Beetroot Soup with Turkey Broth Low GI 30 GL 2 / 100 g 8.5/10 
Black currant Low GI 15 GL 2 / 100 g 9/10 
Black currants Low GI 15 GL 2 / 100 g 9/10 
Blackcurrant Low GI 15 GL 2 / 100 g 9/10 
Bottle gourd curry Low GI 30 GL 2 / 100 g 9/10 
Broccoli and flaxseed pancakes Low GI 25 GL 2 / 100 g 8/10 
Broccoli with tahini, lemon, and garlic Low GI 20 GL 2 / 100 g 9/10 
Broccoli with white sauce Low GI 25 GL 2 / 100 g 7/10 
Cabbage and carrot salad with low-fat greek yogurt dressing Low GI 30 GL 2 / 100 g 9/10 
Cabbage and white bean vegetable soup (no added sugars) Low GI 30 GL 2 / 100 g 9/10 
Cacao mixed with skim milk (no added sugar) Low GI 35 GL 2 / 100 g 8/10 
Cacao powder with unsweetened oat milk (no added sugar) Low GI 30 GL 2 / 100 g 8/10 
Canned grape leaves Low GI 15 GL 2 / 100 g 8/10 
Cauliflower flatbread (cauliflower, eggs, garlic) Low GI 25 GL 2 / 100 g 8/10 
Cauliflower wrap (homemade) Low GI 25 GL 2 / 100 g 9/10 Chewing gum Low GI 5 GL 2 / 100 g 6/10 
Chia Coconut Milk Mousse Low GI 30 GL 2 / 100 g 8/10 
Chia pudding with berries and unsweetened almond milk Low GI 30 GL 2 / 100 g 9/10 
Chocolate cake mix Low GI 15 GL 2 / 100 g 8.2/10 Chunky Whole Vegetable Soup Low GI 30 GL 2 / 100 g 9/10 
Citron Low GI 25 GL 2 / 100 g 9/10 
Classic Ratatouille Low GI 25 GL 2 / 100 g 9/10 
Cocoa drink Low GI 25 GL 2 / 100 g 7/10 Cocoa paste (100% cocoa powder with water or almond milk) Low GI 20 GL 2 / 100 g 8/10 
Coconut slaw Low GI 25 GL 2 / 100 g 8/10 
Coconut yogurt Low GI 30 GL 2 / 100 g 7/10 
Cold tomato and avocado soup Low GI 25 GL 2 / 100 g 9/10 
Cooked vegetable mix Low GI 35 GL 2 / 100 g 8/10 
Cookies made with almond flour and natural sweeteners (stevia/erythritol) Low GI 10 GL 2 / 100 g 6/10 
Curry paste (fresh herbs and spices, low salt) Low GI 20 GL 2 / 100 g 9/10 
