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.
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 
Artichoke heart 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 
Bean sprouts Low GI 25 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 
Blackberries Low GI 25 GL 2 / 100 g 9/10 
Blackcurrant Low GI 15 GL 2 / 100 g 9/10 
Boiled peanut in shell Low GI 14 GL 2 / 100 g 8/10 
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 
Canned Tomatoes Low GI 38 GL 2 / 100 g 9/10 
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 
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 
Chickpea-based hummus with mustard and spices Low GI 10 GL 2 / 100 g 7/10 
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 Mustard Low GI 35 GL 2 / 100 g 8/10 
Classic Ratatouille Low GI 25 GL 2 / 100 g 9/10 
Coarse mustard Low GI 35 GL 2 / 100 g 8/10 
Cocoa drink Low GI 25 GL 2 / 100 g 7/10 
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 Green Beans Low GI 30 GL 2 / 100 g 9/10 
Cooked onions Low GI 15 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 
Dry bitter gourd curry Low GI 30 GL 2 / 100 g 8/10 
Edamame dip (with lemon juice and herbs) Low GI 20 GL 2 / 100 g 9/10 
Eggplant patties with almond flour Low GI 20 GL 2 / 100 g 8/10 
Eggplant rolls with cottage cheese and spinach in tomato sauce Low GI 30 GL 2 / 100 g 8.5/10 
Fermented carrots (minimal salt) Low GI 30 GL 2 / 100 g 8/10 
Fermented tempeh sausage crumble Low GI 20 GL 2 / 100 g 7/10 
Fiber drink Low GI 25 GL 2 / 100 g 7/10 
Flaxseed and strawberry jelly Low GI 25 GL 2 / 100 g 9/10 
Fresh cabbage and carrot salad with lemon and olive oil dressing Low GI 25 GL 2 / 100 g 8/10 
Fresh Raspberries Low GI 25 GL 2 / 100 g 9/10 
Fresh tomato sauce (no added sugar or salt) Low GI 35 GL 2 / 100 g 9/10 
Fried cabbage Low GI 30 GL 2 / 100 g 8/10 
Fried meatball Low GI 35 GL 2 / 100 g 5/10 
Frozen blackberry Low GI 25 GL 2 / 100 g 9/10 
Grapefruit peel and juice Low GI 25 GL 2 / 100 g 9/10 
Greek yogurt with berries and chia seeds Low GI 35 GL 2 / 100 g 8/10 
Grilled lemon Low GI 20 GL 2 / 100 g 9/10 
Grilled vegetable filling (zucchini, bell peppers, onions) Low GI 20 GL 2 / 100 g 9/10 
Grilled vegetable kebabs Low GI 20 GL 2 / 100 g 8/10 
Haskap berries Low GI 25 GL 2 / 100 g 9.5/10 
Hazelnut butter Low GI 15 GL 2 / 100 g 9/10 
Hazelnut extract Low GI 15 GL 2 / 100 g 8/10 
Hazelnut Paste Low GI 15 GL 2 / 100 g 9/10 
Herb lemon green bean Low GI 30 GL 2 / 100 g 9/10 Homemade fish meatballs with vegetables and herbs Low GI 35 GL 2 / 100 g 7/10 
Homemade harissa (low salt, fresh ingredients) Low GI 20 GL 2 / 100 g 7/10 
Horseradish Root Low GI 15 GL 2 / 100 g 9/10 
Hummus-based creamy salad dressing Low GI 20 GL 2 / 100 g 7/10 
Ice cream zero sugar Low GI 25 GL 2 / 100 g 8/10 
Indian gooseberry Low GI 20 GL 2 / 100 g 10/10 
Indian Spiced Pickle Low GI 20 GL 2 / 100 g 5.5/10 
Jerusalem artichoke Low GI 15 GL 2 / 100 g 9/10 
Kale, carrot, pumpkin seeds Low GI 30 GL 2 / 100 g 9/10 
Keto snack mix Low GI 10 GL 2 / 100 g 7.5/10 
Kohlrabi Low GI 35 GL 2 / 100 g 9/10 
Lean cauliflower and turkey Low GI 30 GL 2 / 100 g 8/10 
Leek salad Low GI 25 GL 2 / 100 g 9/10 
Lemon Low GI 20 GL 2 / 100 g 9/10 
Light chicken broth stew with quinoa and non-starchy vegetables Low GI 40 GL 2 / 100 g 8.5/10 
Light pasta with roasted vegetables Low GI 20 GL 2 / 100 g 8/10 
Light vegetable curry sauce Low GI 30 GL 2 / 100 g 9/10 
Lime Low GI 20 GL 2 / 100 g 9/10 
Low carb bun Low GI 25 GL 2 / 100 g 8/10 
Low carb pizza dough Low GI 20 GL 2 / 100 g 7/10 
Lupini beans mix Low GI 15 GL 2 / 100 g 8/10 
Mediterranean vegetables Low GI 25 GL 2 / 100 g 9.5/10 
Minimally processed protein powder with raw cacao, no added sugars Low GI 20 GL 2 / 100 g 8/10 
Mint chutney Low GI 20 GL 2 / 100 g 9/10 
