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.
Almond flour cocoa cake base Low GI 15 GL 3 / 100 g 6.5/10 
Almond flour yogurt cake (naturally sweetened) Low GI 18 GL 3 / 100 g 7/10 
Asian pear Low GI 26 GL 3 / 100 g 9/10 
Bacopa monnieri extract Low GI 10 GL 3 / 100 g 9/10 
Baked breaded tofu slices (whole grain or nut meal) Low GI 25 GL 3 / 100 g 7.5/10 
Bean and kale soup Low GI 30 GL 3 / 100 g 9/10 
Bean and onion soup Low GI 30 GL 3 / 100 g 8/10 
Beet soup Low GI 35 GL 3 / 100 g 9/10 
Berries (mixed, raw) Low GI 25 GL 3 / 100 g 9/10 
Berry mix (blueberries, raspberries) without added sugar Low GI 30 GL 3 / 100 g 9/10 
Berry sauce Low GI 30 GL 3 / 100 g 9/10 
Bilberry jam without sugar Low GI 25 GL 3 / 100 g 9/10 
Black soybean flour (whole) Low GI 15 GL 3 / 100 g 9/10 
Blended berries (blueberries, raspberries, strawberries) Low GI 30 GL 3 / 100 g 9/10 
Blood sausage Low GI 35 GL 3 / 100 g 4.5/10 
Boiled celeriac Low GI 35 GL 3 / 100 g 9/10 
Boiled vegetables Low GI 40 GL 3 / 100 g 8/10 
Boysenberries Low GI 25 GL 3 / 100 g 9/10 
Cabbage and chickpea stew Low GI 28 GL 3 / 100 g 9/10 
Cacao mass Low GI 20 GL 3 / 100 g 7/10 
Canned crushed tomato Low GI 38 GL 3 / 100 g 8/10 
Caponata Low GI 30 GL 3 / 100 g 7/10 
Carrot sticks Low GI 35 GL 3 / 100 g 9/10 
Cauliflower pizza base Low GI 30 GL 3 / 100 g 8.5/10 
Cauliflower popovers Low GI 35 GL 3 / 100 g 8/10 
Celeriac (celery root), diced and baked Low GI 35 GL 3 / 100 g 9/10 
Celeriac purée with olive oil and herbs Low GI 35 GL 3 / 100 g 8/10 
Celery salad Low GI 30 GL 3 / 100 g 8/10 
Cherry base Low GI 22 GL 3 / 100 g 8/10 
Chia Lemon Yogurt Pudding Low GI 35 GL 3 / 100 g 7/10 
Chia Plant Milk Coffee Cocoa Pudding Low GI 30 GL 3 / 100 g 7/10 
Chia pudding Low GI 35 GL 3 / 100 g 8/10 
Chicory root Low GI 15 GL 3 / 100 g 8/10 
Chili with skinless chicken breast and mixed vegetables Low GI 35 GL 3 / 100 g 8/10 
Cinnamon rolls made with almond flour, eggs, and a low-gi sweetener Low GI 18 GL 3 / 100 g 6.5/10 Cloudberries Low GI 35 GL 3 / 100 g 9/10 
Cloudberry puree Low GI 25 GL 3 / 100 g 9/10 
Cocoa mass Low GI 20 GL 3 / 100 g 8/10 
Cooked carrot puree Low GI 39 GL 3 / 100 g 8/10 Cooked cinnamon raspberries Low GI 25 GL 3 / 100 g 9/10 
Creamy pumpkin and red lentil soup Low GI 35 GL 3 / 100 g 9/10 
Dried Beancurd Sticks Low GI 20 GL 3 / 100 g 8/10 
Dried lemon peel Low GI 20 GL 3 / 100 g 8/10 
Drumstick Low GI 35 GL 3 / 100 g 9.5/10 
Edamame spread (pureed edamame, lemon juice, herbs) Low GI 30 GL 3 / 100 g 9/10 Fenugreek Low GI 5 GL 3 / 100 g 9/10 
Fenugreek seeds Low GI 5 GL 3 / 100 g 9/10 Frozen peanut butter cups dipped in 85% dark chocolate Low GI 15 GL 3 / 100 g 6/10 
Frozen Raspberries Low GI 25 GL 3 / 100 g 9/10 
Frozen vegetables Low GI 35 GL 3 / 100 g 9/10 
Garlic protein spread Low GI 35 GL 3 / 100 g 8/10 
Ginger-Garlic-Chili Spice Paste Low GI 20 GL 3 / 100 g 8/10 
Gooseberries Low GI 35 GL 3 / 100 g 8/10 
Ground black pepper and lemon zest blend Low GI 5 GL 3 / 100 g 9/10 
Harissa (north african chili paste) Low GI 25 GL 3 / 100 g 6/10 
Harissa Paste Low GI 20 GL 3 / 100 g 7/10 
Harissa Sauce Low GI 20 GL 3 / 100 g 4/10 Hazelnut flour Low GI 15 GL 3 / 100 g 8/10 
Hearts of palm Low GI 35 GL 3 / 100 g 8/10 
Herb hummus Low GI 15 GL 3 / 100 g 8/10 High protein brownie bar Low GI 18 GL 3 / 100 g 6/10 High protein coffee protein powder Low GI 25 GL 3 / 100 g 6/10 Homemade raspberry chia seed spread (with stevia/erythritol) Low GI 20 GL 3 / 100 g 9/10 
Hungarian sauce Low GI 35 GL 3 / 100 g 7/10 
Kale and apple smoothie Low GI 35 GL 3 / 100 g 9/10 
Leczo Low GI 35 GL 3 / 100 g 8/10 
Lentil vegetable soup Low GI 35 GL 3 / 100 g 8.5/10 Low carb bread croutons Low GI 25 GL 3 / 100 g 6/10 
Low-carb seed bread Low GI 25 GL 3 / 100 g 9/10 
Lowfat plain yogurt with chia seeds and cherry pieces Low GI 35 GL 3 / 100 g 7/10 
Mct powder chocolate Low GI 15 GL 3 / 100 g 3/10 
Meatless beef crumbles Low GI 40 GL 3 / 100 g 5/10 Milk thistle extract Low GI 10 GL 3 / 100 g 9/10 
Minestrone soup Low GI 40 GL 3 / 100 g 8.5/10 
Mixed berries Low GI 25 GL 3 / 100 g 9/10 
Mixed berries (blueberries, raspberries, strawberries) Low GI 30 GL 3 / 100 g 10/10 
Mixed berries (raw) Low GI 25 GL 3 / 100 g 9/10 
Mushroom Curry Low GI 35 GL 3 / 100 g 8.5/10 
Nettle Low GI 10 GL 3 / 100 g 9/10 
Onion with carrot Low GI 35 GL 3 / 100 g 9/10 
Peanut and sesame seed clusters (egg white bound, no added sugar) Low GI 20 GL 3 / 100 g 7/10 
Peanut flour Low GI 10 GL 3 / 100 g 9/10 
Pistachio paste Low GI 15 GL 3 / 100 g 7/10 
Pistachio protein powder Low GI 25 GL 3 / 100 g 8/10 
Poppy seed flour Low GI 10 GL 3 / 100 g 8.5/10 
Powdered chaga mushroom Low GI 10 GL 3 / 100 g 9/10 
Pumpkin and horseradish pasta Low GI 40 GL 3 / 100 g 8/10 
Pumpkin and lentil soup Low GI 45 GL 3 / 100 g 6/10 Pumpkin, sunflower, and nut seed crackers Low GI 20 GL 3 / 100 g 8/10 
Raspberry-chia sauce Low GI 25 GL 3 / 100 g 9/10 
Red berries Low GI 30 GL 3 / 100 g 9/10 
Red currants Low GI 25 GL 3 / 100 g 9/10 
Red fruits mix Low GI 30 GL 3 / 100 g 9/10 
Roasted celery root Low GI 35 GL 3 / 100 g 9/10 
Roasted vegetable and mushroom sauce Low GI 35 GL 3 / 100 g 8/10 Seasoning dukkah Low GI 20 GL 3 / 100 g 6/10 
Soy burger Low GI 35 GL 3 / 100 g 7.5/10 
Soy pâté Low GI 35 GL 3 / 100 g 7/10 
Stuffed soy Low GI 25 GL 3 / 100 g 8.5/10 
Unripe jackfruit (cooked, shredded) Low GI 35 GL 3 / 100 g 9/10 
