10 easy and nutritious ways to add fiber in your diet

By TNT Bureau

Oct 21, 2016: Fiber is good for your heart, blood sugar, colon and much more. Studies have shown that a diet high in fiber can boost heart health, reduce the risk of cancer,and improve the appearance of your skin. Getting more fiber in your diet is easier than you think with these simple high-fiber diet tips.


One full avocado contains a whopping 18 grams of fiber. Put a slice into your sandwich, cut some up and add to smoothies, crush some up with lemon juice and salt for a fiber salad dressing. Other foods that contain more fiber include berries, pears, popcorn, and nuts.


Corn contains antioxidant nutrients. Half cup of corn kernels contains about 2 gms of fiber. A research has shown the antioxidant benefits from any variety of corn come from the combinations of phytonutrients. A yellow corn has high concentrations of lutein and zeaxanthin.

Protein shakes

A breakfast or postworkout shake is the ideal time to up your fiber intake. Make a dairy- and soy-free protein shake and add in high-fiber faves such as frozen raspberries, a handful of spinach, or freshly ground flaxseed.

White and black beans&kidney beans

Besides being rich in fiber, white beans are a source of potassium, protein and iron. One cup of white beans will cover 25% of your daily requirement for hypertension-fighting nutrient. Black beans contain 15 gms of fiber per cup. Their darkcolor is an indication of high content of flavonoids, plant pigments that are powerful antioxidants. Kidney beans are also rich in fiber, protein, and iron.

 Chia seeds

These wonder seeds come by their superfood title.Just two tablespoon of chia seeds have 10 g of fiber, as well as healthy omega-3 fats and protein. You can mix them into your protein shake or make a quick and easy pudding with coconut milk, vanilla, and berries.

Whole-wheat pasta

Whole-wheat pasta is a wonderful way to add fiber to your diet. Any grocery store will have whole-wheat pasta in several brands.These wonder noodles have the adaptability and texture of wheat-based pasta with none of the gluten or empty carbs. On the contrary, they are calorie-free. So the next time you are in the mood for some pasta, opt for a pack of whole-wheat noodles for a fiber boost.

Fiber bars

Grab a low-sugar dark chocolate coconut fiber bar for 11 g of fiber. This will not only increase your fiber content but also satisfy your sweet tooth. Coconut is a high-fiber superstar, and it can also naturally boost your immunity.

Getting enough fiber can help you look and feel your bestand no struggle is required whatsoever. If you want to lose weight, adding extra fiber is the ideal way to do it.

Brown rice

The taste of brown rice will be new to you if you are a white rice eater. Every cup of brown rice contains 3.5 gms of fiber. A Harvard University study found that by eating white rice 2-3 times a week increased type 2 diabetes risk by 17%, but by adding a few servings of brown rice per week decreased the risk by 11%.


Lentils are member of the legume family, and super-rich in fiber. They have 15.6 gms of fiber per cup. Lentils are also rich source of protein, B vitamins, iron, and other minerals.


Oats contain beta-glucan, an important type of fiber that has cholesterol-lowering effects, and can boost immune system.Oats is also rich in soluble fiberthat helps to lower blood cholesterol and insoluble fiber that helps to keep your digestion smooth.

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