the foods you choose to eat really can help you reclaim health!

High Fiber Food List

A High Fiber Food List Will Fill your Pantry

Use the convenience of canned foods to make your high fiber diet plan a success. Many canned products prove to be very high in fiber.

Canned Foods — High in Fiber
Food Item	Amount	Fiber (grams)
Beans, navy, mature seeds, cooked, boiled, without salt	1 cup	19.1
Beans, kidney, red, mature seeds, canned	1 cup	13.8
Refried beans, canned (includes USDA commodity)	1 cup	13.4
Beans, white, mature seeds, canned	1 cup	12.6
Lima beans, large, mature seeds, canned	1 cup	11.6
Soup, bean with ham, canned, chunky, ready-to-serve, commercial	1 cup	11.2
Tomato products, canned, paste, without salt added	1 cup	10.7
Beans, baked, canned, with pork and sweet sauce	1 cup	10.6
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned	1 cup	10.6
Beans, baked, canned, plain or vegetarian	1 cup	10.4
Beans, baked, canned, with pork and tomato sauce	1 cup	10.1
Food Item	Amount	Fiber (grams)

High Fiber Food List
Food Item	Amount	Fiber (grams)
Chili con carne with beans, canned entree	1 cup	8.7
Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain	1 cup	7.9
Soup, bean with pork, canned, prepared with equal volume water	1 cup	7.3
Pumpkin, canned, without salt	1 cup	7.1
Peas, green, canned, regular pack, drained solids	1 cup	7.0
Sauerkraut, canned, solids and liquids	1 cup	6.8
Pasta with meat balls in tomato sauce, canned entree	1 cup	6.8
Sauce, pasta, spaghetti/marinara, ready-to-serve	1 cup	6.5
Sweet potato, canned, syrup pack, drained solids	1 cup	5.9
Spinach, canned, drained solids	1 cup	5.1

Food Item	Amount	Fiber (grams)

More High Fiber Foods Easily Available
Food Item	Amount	Fiber (grams)
Vegetables, mixed, canned, drained solids	1 cup	4.9
Soup, pea, green, canned, prepared with equal volume water	1 cup	4.8
Tomato products, canned, puree, without salt added	1 cup	4.8
Sweet potato, canned, vacuum pack	1 cup	4.6
Pears, canned, heavy syrup pack, solids and liquids	1 cup	4.3
Corn, sweet, yellow, canned, vacuum pack, regular pack	1 cup	4.2
Apricots, canned, heavy syrup pack, with skin, solids and liquids	1 cup	4.1
Pears, canned, juice pack, solids and liquids	1 cup	4.0
Apricots, canned, juice pack, with skin, solids and liquids	1 cup	3.9
Tomato products, canned, sauce	1 cup	3.7
Mushrooms, canned, drained solids	1 cup	3.7
Water chestnuts, chinese, canned, solids and liquids	1 cup	3.5
Beef stew, canned entree	1 cup	3.5
Peaches, canned, heavy syrup pack, solids and liquids	1 cup	3.4
Peaches, canned, juice pack, solids and liquids	1 cup	3.2
Corn, sweet, yellow, canned, cream style, regular pack	1 cup	3.1
Beets, canned, drained solids	1 cup	3.1
Beans, snap, green, canned, regular pack, drained solids	1 cup	3.1
Applesauce, canned, sweetened, without salt	1 cup	3.1
Food Item	Amount	Fiber (grams)

More Foods with Fiber
Food Item	Amount	Fiber (grams)
Nuts, pistachio nuts, dry roasted, with salt added	1 oz (47 nuts)	2.9
Cherries, sour, red, canned, water pack, solids and liquids (includes USDA commodity red tart cherries, canned)	1 cup	2.7
Tomatoes, red, ripe, canned, stewed	1 cup	2.6
Prune juice, canned	1 cup	2.6
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids	1 cup	2.5
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids	1 cup	2.4
Tomatoes, red, ripe, canned, packed in tomato juice	1 cup	2.4
Plums, canned, purple, juice pack, solids and liquids	1 cup	2.3
Plums, canned, purple, heavy syrup pack, solids and liquids	1 cup	2.3
Carrots, canned, regular pack, drained solids	1 cup	2.2
Pineapple, canned, juice pack, solids and liquids	1 cup	2.0
Soup, vegetable beef, canned, prepared with equal volume water	1 cup	2.0
Pineapple, canned, heavy syrup pack, solids and liquids	1 cup	2.0
Food Item	Amount	Fiber (grams)