Do you often feel tired, bloated, or hungry soon after eating? One simple solution may be adding more fiber to your meals. Fiber keeps your digestion smooth, helps you feel full longer, and even supports heart health. At Rooted Table Café in Omaha, we believe that learning about fiber is part of good Food & Nutrition Education—and it’s easier to add than you might think.

Why is fiber important for daily health?

Fiber is a type of carbohydrate that your body can’t fully digest. Instead, it passes through your system and:

• Keeps your bowels regular
• Helps control blood sugar
• Lowers cholesterol
• Supports a healthy gut

Interesting fact: Most adults in the U.S. eat only about half the recommended daily fiber. That means many of us are missing out on big health benefits!

What are the two types of fiber?

Soluble fiber

• Dissolves in water
• Slows digestion
• Helps lower cholesterol
• Found in foods like oats, beans, apples, and carrots

Insoluble fiber

• Adds bulk to stool
• Keeps things moving through your system
• Found in foods like whole wheat, nuts, and vegetables

Both types are important, and a balanced diet should include a mix of them.

Which foods are rich in fiber?

Here are some easy options to include every day:

• Whole grains: brown rice, oats, quinoa
• Fruits: berries, pears, bananas
• Vegetables: broccoli, spinach, sweet potatoes
• Legumes: lentils, black beans, chickpeas
• Nuts and seeds: almonds, chia seeds, flaxseeds

Local tip for Omaha readers: Farmers’ markets around the city are a great place to pick up fresh, high-fiber produce in season.

How can you add more fiber to meals?

Simple swaps you can try:

1. Choose whole-grain bread instead of white.
2. Add beans to soups or salads.
3. Snack on fruits and nuts instead of chips.
4. Sprinkle seeds over yogurt or oatmeal.
5. Keep the skin on apples, cucumbers, and potatoes.

Even small changes add up and make a big difference over time.

What happens if you don’t get enough fiber?

Low fiber can lead to:

• Constipation
• High cholesterol
• Blood sugar spikes
• Feeling hungry soon after meals

Long-term, it can also raise the risk of heart disease and type 2 diabetes.

Eating enough fiber doesn’t have to be hard. At Rooted Table Café in Omaha, we keep Food & Nutrition Education simple and practical—because small, everyday changes can improve your health in big ways.

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