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25 Top Fiber Foods for Diabetes

Check out this handy chart listing the most fiber-full foods.


When it comes to eating well with diabetes, fiber is the slam-dunk. Not only does it have a bunch of health benefits unto itself, it also reduces the impact of the other carbs you eat. This impact is reliable enough that, in carb counting, you can actually subtract fiber grams from your total carb grams. Check out these twenty-five powerhouse fiber foods.

Food Serving Carbs (grams) Fiber (grams) Net Carbs (grams)
1. Lentils (cooked) 1/2 cup 20 8 12
2. Black Beans (cooked) 1/2 cup 20.5 7.5 13
7. Artichoke (cooked) 1 medium, edible parts 14 7 7
3. Avocado 1/2 medium 8.5 7 1.5
4. Lima beans (cooked) 1/2 cup 19.5 6.5 13
5. Chickpeas (cooked) 1/2 cup 22.5 6 16.5
6. Kidney Beans (cooked) 1/2 cup 20 6 14
13. Pear (raw) 1 medium 27 5.5 21.5
14. Broccoli (cooked) 1 cup 11 5 6
15. Apple (raw) 1 medium 25 4.5 20.5
8. Green Peas (cooked) 1/2 cup 12.5 4.5 8
16. Spinach (cooked) 1 cup 7 4.5 2.5
18. Oatmeal (cooked) 1 cup 27 4 23
17. Brussels sprouts (cooked) 1 cup 11 4 7
10. Raspberries (raw) 1/2 cup 7.5 4 3.5
9. Edamame (cooked) 1/2 cup, shelled 7 4 3
11. Blackberries (raw) 1/2 cup 7 4 3
19. Popcorn 3 cups 19 3.5 15
12. Pearled Barley (cooked) 1/2 cup 22 3 19
20. Almonds 1/4 cup 5 3 2
21. Cauliflower (cooked) 1 cup 5 3 2
22. Cabbage (cooked) 1 cup, shredded 8 3 5
23. Pumpkin 1 cup, mashed 12 3 9.5
24. Eggplant (cooked) 1 cup, cubed 8.5 2.5 6


*  Net carbs are the grams of total carbs in a food minus its grams of fiber. Since fiber is not digested by the body, it does not raise your blood sugar.

25 Top Fiber Foods for Diabetes
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