Why Fibre Matters & The One Simple Swap to Boost It (Video)

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Read the full written guide: Why Fibre Matters: How to Get More of It Into Your Diet →

Fibre is essential for digestion, heart health, and steady blood sugar, yet many of us fall short. This video shows why fibre matters and which foods pack the most of it. You’ll learn practical, everyday tips, from swapping to wholegrain to adding a handful of seeds each morning, and the one habit that makes the biggest impact. Remember, this isn’t medical advice; consult a professional for any health concerns.

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Transcript

Did you know most adults get only 18-20g of fibre daily?

Did you know most adults get only 18-20g of fibre daily?

Fibre Matters

Learn how a tiny kitchen tweak can raise your fibre intake fast.

What Fibre Does

Fibre comes in two types. Soluble turns into a gel that slows digestion and helps keep blood sugar steady, while insoluble adds bulk for regular moves. Both types together support heart health, lower cholesterol, and keep your gut comfortable.

Recommended daily fibre

The UK recommends 30 grams daily.

Typical intake

Most people get only 18-20 grams.

High-Fibre Foods

Plant foods pack fibre. Legumes such as lentils, chickpeas, and beans are top sources, offering a dense boost per serving. Wholegrain breads, oats, brown rice, and barley add steady fibre throughout the day. Veggies like broccoli, peas, Brussels sprouts, and carrots, plus fruit skins, apples, pears, and berries, round out the list and make it easy to hit your goal.

Practical Tips

Small changes add up over time. Toss a handful of mixed seeds, like pumpkin, sunflower, and chia, into your yogurt, oatmeal, or smoothie each morning for a crunchy boost. Replace white rice, pasta, or bread with wholegrain versions one meal at a time, swapping for brown rice, whole-wheat pasta, or rye bread. Keep the skins on fruits and vegetables wherever possible, as they contain extra fibre and nutrients.

The one habit to boost fibre

The single habit that makes a big difference is adding a handful of mixed seeds to your morning yogurt, porridge, or smoothie. It’s quick, tasty, and instantly lifts your fibre count without changing the flavor of your meal. Keep a small jar on the counter so you remember to sprinkle it each day.

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Read the full guide

The full guide is on thecareonline.com. General information only, so check with your doctor for your own case.

Nothing on The Care Online is medical advice. Traditional practices are described as tradition, not as fact. Take a persistent or serious concern to a qualified professional. See how videos and posts are made on our methodology page.