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.
Spinach omelette with ground flaxseeds Low GI 10 GL 1 / 100 g 8/10 
Spinach paste Low GI 15 GL 1 / 100 g 9/10 
Spinach salad mix Low GI 15 GL 1 / 100 g 9/10 
Spinach soup Low GI 20 GL 1 / 100 g 9/10 
Spring Beans Low GI 15 GL 1 / 100 g 10/10 
Spring greens Low GI 15 GL 1 / 100 g 9/10 
Spring onion (raw) Low GI 15 GL 1 / 100 g 9/10 
Spring Salad Low GI 15 GL 1 / 100 g 9.5/10 
Sprouts Low GI 25 GL 1 / 100 g 9/10 
Steamed artichoke (no oil, no salt) Low GI 15 GL 1 / 100 g 10/10 
Steamed asparagus Low GI 15 GL 1 / 100 g 9/10 
Steamed broccoli Low GI 10 GL 1 / 100 g 10/10 
Steamed broccoli and low-fat cottage cheese filling Low GI 20 GL 1 / 100 g 9/10 
Steamed broccoli mashed with avocado Low GI 15 GL 1 / 100 g 10/10 
Steamed brussels sprouts Low GI 15 GL 1 / 100 g 10/10 
Steamed cauliflower Low GI 15 GL 1 / 100 g 9/10 
Steamed green beans Low GI 15 GL 1 / 100 g 9/10 
Steamed Kale Low GI 15 GL 1 / 100 g 10/10 
Steamed Spinach Low GI 15 GL 1 / 100 g 9/10 
Steamed Swiss chard Low GI 15 GL 1 / 100 g 9/10 
Steamed tempeh Low GI 15 GL 1 / 100 g 8.5/10 
Stir-fried mushrooms and bean sprouts Low GI 15 GL 1 / 100 g 8/10 
Strawberry tomatoes Low GI 15 GL 1 / 100 g 9.5/10 
String Beans Low GI 15 GL 1 / 100 g 9/10 
Stuffed mushroom Low GI 20 GL 1 / 100 g 9/10 
Sugar snap peas Low GI 15 GL 1 / 100 g 9/10 
Sugar-Free Low-Carb Donut Low GI 15 GL 1 / 100 g 6.5/10 Sunflower sprouts Low GI 15 GL 1 / 100 g 9/10 
Super greens Low GI 15 GL 1 / 100 g 9.8/10 
Sweet Pepper Low GI 15 GL 1 / 100 g 9/10 
Swiss Chard Low GI 15 GL 1 / 100 g 10/10 
Tahini and cocoa spread Low GI 5 GL 1 / 100 g 8/10 
Tahini lemon herb dressing Low GI 15 GL 1 / 100 g 7/10 
Tapioca fiber Low GI 10 GL 1 / 100 g 9/10 
Tempeh Low GI 15 GL 1 / 100 g 9/10 
Tempeh Bacon Low GI 15 GL 1 / 100 g 8/10 
Tenderstem Broccoli Low GI 15 GL 1 / 100 g 10/10 
Tofu and broccoli filling Low GI 20 GL 1 / 100 g 9/10 
Tofu cutlet Low GI 15 GL 1 / 100 g 7/10 Tofu nori wrap Low GI 15 GL 1 / 100 g 7/10 
Tofu scramble Low GI 20 GL 1 / 100 g 8/10 
Tomato and pepper sauce Low GI 15 GL 1 / 100 g 8/10 
Tossed salad Low GI 15 GL 1 / 100 g 10/10 
Traditional Kimchi Low GI 15 GL 1 / 100 g 9/10 
Turkey and vegetable stew Low GI 25 GL 1 / 100 g 9/10 
Tuscan kale Low GI 15 GL 1 / 100 g 9/10 
Tuscan Kale Low GI 2 GL 1 / 100 g 10/10 
Uncooked cauliflower Low GI 15 GL 1 / 100 g 10/10 
Unflavored Unsalted Tempeh Low GI 15 GL 1 / 100 g 9/10 
Unsalted Pecan Nuts Low GI 10 GL 1 / 100 g 9/10 
Unsweetened greek yogurt and ground flaxseed blend Low GI 20 GL 1 / 100 g 9/10 
Unsweetened Low-Sodium Hummus Low GI 6 GL 1 / 100 g 8/10 
Unsweetened Sauerkraut Low GI 15 GL 1 / 100 g 8/10 
Vegan kimchi Low GI 15 GL 1 / 100 g 8/10 
Vegetable broth thickened with chia seeds Low GI 15 GL 1 / 100 g 9/10 
Wakame (edible seaweed) Low GI 5 GL 1 / 100 g 8/10 
Walnut and nutritional yeast cheese topping Low GI 10 GL 1 / 100 g 8/10 
Walnut and pepita mix Low GI 15 GL 1 / 100 g 8.5/10 
Water infused with fresh raspberries and chia seeds Low GI 10 GL 1 / 100 g 9/10 
White asparagus Low GI 15 GL 1 / 100 g 9/10 
White cabbage Low GI 10 GL 1 / 100 g 9/10 
White radish Low GI 15 GL 1 / 100 g 9/10 
Whole edamame beans, lightly salted and steamed Low GI 15 GL 1 / 100 g 9/10 
Whole pumpkin seeds Low GI 10 GL 1 / 100 g 8/10 
Wild asparagus Low GI 15 GL 1 / 100 g 10/10 
Wild garlic Low GI 15 GL 1 / 100 g 9.5/10 
Wild mushroom salad Low GI 10 GL 1 / 100 g 9/10 
Winged Beans Low GI 15 GL 1 / 100 g 9/10 
Yellow beans Low GI 15 GL 1 / 100 g 9.5/10 
Yellow string beans Low GI 15 GL 1 / 100 g 9.5/10 
Young garlic shoots Low GI 15 GL 1 / 100 g 10/10 
Young onions (spring onions, scallions) Low GI 15 GL 1 / 100 g 9/10 
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 
Fresh orange peel with natural non-glycemic sweetener Low GI 10 GL 1.1 / 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 
Icelandic yogurt with cocoa and stevia Low GI 35 GL 1.4 / 100 g 8/10 
Keto tortilla Low GI 20 GL 1.4 / 100 g 8.5/10 
Natural enriched skyr Low GI 35 GL 1.4 / 100 g 8/10 
Natural skyr without sugar with chia seeds Low GI 35 GL 1.4 / 100 g 8/10 
Red Onion Low GI 15 GL 1.4 / 100 g 9/10 
Whole Onion Low GI 15 GL 1.4 / 100 g 9/10 
Zucchini hummus Low GI 20 GL 1.4 / 100 g 8/10 
Almond flour, chia, and flax seed muffin (low-carb) Low GI 15 GL 1.5 / 100 g 8/10 
Gluten-free flaxseed bread Low GI 15 GL 1.5 / 100 g 9/10 
Natural yogurt with flaxseed and dill Low GI 30 GL 1.5 / 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 
High protein almonds Low GI 15 GL 1.8 / 100 g 8/10 
Nut and seed crackers Low GI 15 GL 1.8 / 100 g 8/10 
Almond flakes Low GI 15 GL 1.9 / 100 g 9/10 
Blanched almonds Low GI 15 GL 1.9 / 100 g 8/10 
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 
Almonds coated with unsweetened cocoa powder Low GI 15 GL 2 / 100 g 8/10 
Amla (indian gooseberry) extract Low GI 15 GL 2 / 100 g 9/10 
