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.
Raw mixed nuts and seeds (unsweetened) Low GI 15 GL 2.3 / 100 g 9/10 
Raw Peanut Kernels Low GI 14 GL 2.3 / 100 g 8/10 
Roasted peanuts Low GI 14 GL 2.3 / 100 g 7/10 
Whole Raw Peanuts Low GI 14 GL 2.3 / 100 g 8/10 
Herbes de Provence Low GI 5 GL 2.3 / 100 g 9/10 
Mixed nuts (raw) Low GI 15 GL 2.4 / 100 g 8/10 
Mixed raw nuts Low GI 15 GL 2.4 / 100 g 8.5/10 
Nut Mix Low GI 15 GL 2.4 / 100 g 8.5/10 
Roasted almonds with unsweetened cocoa powder Low GI 15 GL 2.4 / 100 g 8/10 
Unsweetened Mixed Nuts Low GI 15 GL 2.4 / 100 g 8/10 
Anise seed Low GI 5 GL 2.5 / 100 g 9/10 
Basil, oregano, cultures Low GI 5 GL 2.5 / 100 g 9/10 
Otoweats Keto Sandwich Thin Low GI 25 GL 2.5 / 100 g 7/10 
Rosemary extract (antioxidant/preservative) Low GI 5 GL 2.5 / 100 g 8/10 
Whole dried monk fruit Low GI 10 GL 2.5 / 100 g 9/10 
Hazelnuts in Shell Low GI 15 GL 2.5 / 100 g 8.5/10 
Shelled Hazelnuts Low GI 15 GL 2.5 / 100 g 9/10 
Almond and cinnamon spread (no added sugar) Low GI 15 GL 2.7 / 100 g 8/10 
Flaxseed crackers Low GI 10 GL 2.7 / 100 g 8/10 
Flaxseed meal wrap Low GI 15 GL 2.7 / 100 g 9/10 
Flaxseed wrap Low GI 10 GL 2.7 / 100 g 9/10 
Nuts and almonds Low GI 15 GL 2.7 / 100 g 8/10 
Unsalted, lightly spiced almonds, walnuts, and cashews blend Low GI 15 GL 2.7 / 100 g 8.5/10 
Zucchini, lentil, and tomato stew Low GI 28 GL 2.8 / 100 g 9/10 
Brown flax seeds Low GI 10 GL 2.9 / 100 g 9/10 
Cacao nibs (crushed cacao beans, unsweetened) Low GI 10 GL 2.9 / 100 g 8/10 
Crushed flaxseeds Low GI 10 GL 2.9 / 100 g 9/10 
Flaxseed breading Low GI 10 GL 2.9 / 100 g 9/10 
Flaxseed coating Low GI 10 GL 2.9 / 100 g 9/10 
Flaxseeds Low GI 10 GL 2.9 / 100 g 9/10 
Soaked flax seeds Low GI 10 GL 2.9 / 100 g 9/10 
Adjika sauce Low GI 25 GL 3 / 100 g 7/10 
Air-fried carrot sticks Low GI 35 GL 3 / 100 g 8/10 
Ajvar Low GI 35 GL 3 / 100 g 8.5/10 
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 
Canned carrots Low GI 49 GL 3 / 100 g 7/10 
Caponata Low GI 30 GL 3 / 100 g 7/10 
Carrot Low GI 35 GL 3 / 100 g 8/10 
Carrot julienne Low GI 35 GL 3 / 100 g 8/10 
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 
Chickpea hummus Low GI 15 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 
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 
Creamy basil hummus Low GI 15 GL 3 / 100 g 8/10 
Creamy pumpkin and red lentil soup Low GI 35 GL 3 / 100 g 9/10 
Crushed tomatoes Low GI 38 GL 3 / 100 g 8/10 
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 seeds Low GI 5 GL 3 / 100 g 9/10 
Fresh Strawberries Low GI 40 GL 3 / 100 g 8/10 
Fresh whole raspberries Low GI 25 GL 3 / 100 g 10/10 
Frozen carrots Low GI 39 GL 3 / 100 g 9/10 
Frozen Raspberries Low GI 25 GL 3 / 100 g 9/10 
Frozen strawberries Low GI 40 GL 3 / 100 g 8/10 
Frozen vegetables Low GI 35 GL 3 / 100 g 9/10 
Garlic protein spread Low GI 35 GL 3 / 100 g 8/10 
Ginger root Low GI 15 GL 3 / 100 g 9/10 
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 
Hearts of palm Low GI 35 GL 3 / 100 g 8/10 
Hummus with curry Low GI 15 GL 3 / 100 g 9/10 
Hummus with sun-dried tomatoes Low GI 15 GL 3 / 100 g 8.5/10 
Hungarian sauce Low GI 35 GL 3 / 100 g 7/10 
