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.
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 
Little Sesame Preserved Lemon Hummus Low GI 15 GL 3 / 100 g 7/10 
Low carb protein wrap Low GI 25 GL 3 / 100 g 8.5/10 
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 
Minced ginger Low GI 15 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 
Pickled carrots Low GI 35 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 
Ranch-flavored hummus dip Low GI 20 GL 3 / 100 g 6/10 
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 
Salted carrot Low GI 35 GL 3 / 100 g 8/10 
Soy burger Low GI 35 GL 3 / 100 g 7.5/10 
Soy pâté Low GI 35 GL 3 / 100 g 7/10 
Steamed carrots (no salt or sugar) Low GI 39 GL 3 / 100 g 8/10 
Strawberry pieces Low GI 40 GL 3 / 100 g 9/10 
Stuffed soy Low GI 25 GL 3 / 100 g 8.5/10 
Tomato Purée Low GI 38 GL 3 / 100 g 8/10 
Unprocessed green peas (fresh or frozen) Low GI 22 GL 3 / 100 g 8/10 
Unripe jackfruit (cooked, shredded) Low GI 35 GL 3 / 100 g 9/10 
Unsweetened Berry Extract Low GI 30 GL 3 / 100 g 9/10 
Vegan chunks Low GI 40 GL 3 / 100 g 6/10 
Vegan doner strips Low GI 40 GL 3 / 100 g 6/10 
Vegan ham Low GI 45 GL 3 / 100 g 7/10 
Vegan parmesan (cashew-based) Low GI 15 GL 3 / 100 g 6/10 
Vegan roast beef Low GI 40 GL 3 / 100 g 4/10 
Vegan Sausage Low GI 40 GL 3 / 100 g 7/10 
Vegan strawberry skyr Low GI 45 GL 3 / 100 g 7.5/10 
Vegan tagliata Low GI 35 GL 3 / 100 g 7/10 
Vegetable and legume stew Low GI 28 GL 3 / 100 g 9/10 
Vegetable cream soup Low GI 45 GL 3 / 100 g 8/10 
Vegetable soup with broccoli and chickpeas Low GI 35 GL 3 / 100 g 9/10 
Vegetable-Enriched Tomato Sauce Low GI 35 GL 3 / 100 g 8/10 
Vegetarian frankfurter sausage Low GI 40 GL 3 / 100 g 7/10 
Vegetarian sausage Low GI 40 GL 3 / 100 g 6.5/10 
Vegetarian soy protein Low GI 35 GL 3 / 100 g 6/10 
Whole blackberries with unsweetened greek yogurt Low GI 35 GL 3 / 100 g 9/10 
Yellow carrot Low GI 35 GL 3 / 100 g 9/10 
Yellow vegetable soup Low GI 45 GL 3 / 100 g 8/10 
Yogurt foam with fresh fruits Low GI 35 GL 3 / 100 g 7/10 
Young green jackfruit Low GI 35 GL 3 / 100 g 9/10 
Lime peel (outer green zest) Low GI 20 GL 3.2 / 100 g 10/10 
Almonds Low GI 15 GL 3.2 / 100 g 9/10 
Almonds with a touch of salt, no added sugar Low GI 15 GL 3.2 / 100 g 8.5/10 
Finely grated almonds Low GI 15 GL 3.2 / 100 g 8.5/10 
Raw, unsalted almonds Low GI 15 GL 3.2 / 100 g 9/10 
Almonds soaked Low GI 15 GL 3.3 / 100 g 9/10 
Cocoa powder with stevia Low GI 10 GL 3.3 / 100 g 8/10 
Salt and vinegar pistachios Low GI 15 GL 3.3 / 100 g 7.5/10 
Chocolate chips sweetened with stevia or erythritol Low GI 10 GL 3.5 / 100 g 7/10 
Dark chocolate sweetened with erythritol Low GI 10 GL 3.5 / 100 g 6/10 
Dukkah (unsalted) Low GI 20 GL 3.6 / 100 g 8/10 
Keto protein bar Low GI 20 GL 3.6 / 100 g 6/10 
Nut butter with unsweetened cocoa (no added sugar) Low GI 20 GL 3.6 / 100 g 8/10 
Black raspberries Low GI 25 GL 3.8 / 100 g 10/10 
Stabilizer powder Low GI 5 GL 3.9 / 100 g 9/10 
Almond flour biscuits Low GI 20 GL 4 / 100 g 6/10 
Almond or oat milk smoothie with fruits and chia seeds Low GI 40 GL 4 / 100 g 8/10 
Angelica root Low GI 30 GL 4 / 100 g 8.5/10 
Antioxidant blend Low GI 30 GL 4 / 100 g 9/10 
Baby carrots Low GI 45 GL 4 / 100 g 8/10 
Bean and vegetable stew (no added salt) Low GI 30 GL 4 / 100 g 9/10 
Bean soup Low GI 35 GL 4 / 100 g 8/10 
Beetroot and Carrot Salad Low GI 40 GL 4 / 100 g 8/10 
Beetroot salad Low GI 30 GL 4 / 100 g 8/10 
Beluga lentils Low GI 22 GL 4 / 100 g 9/10 
Benefiber powder Low GI 5 GL 4 / 100 g 9/10 
Black bean and vegetable stew Low GI 30 GL 4 / 100 g 8.5/10 
Blended strawberries with chia seeds Low GI 40 GL 4 / 100 g 9/10 
Blueberry chia pudding Low GI 30 GL 4 / 100 g 9/10 
Broad bean Low GI 24 GL 4 / 100 g 9/10 
Broccoli and lentil salad Low GI 28 GL 4 / 100 g 9/10 
Canned kidney beans Low GI 29 GL 4 / 100 g 8/10 
Carrot and apple salad Low GI 40 GL 4 / 100 g 8/10 
Cassia cinnamon Low GI 5 GL 4 / 100 g 8/10 
Cauliflower and green pea curry Low GI 35 GL 4 / 100 g 9/10 
Cauliflower and lentil stew Low GI 28 GL 4 / 100 g 9/10 
Ceylon cinnamon Low GI 5 GL 4 / 100 g 9/10 
Chia and flaxseed pudding with berries Low GI 30 GL 4 / 100 g 9/10 
