Most Americans ignore the health advice to “eat more fiber”. According to a study presented at the American Society for Nutrition’s annual conference, only 7 percent of adults – about 5 percent of men and 9 percent of women – consume the recommended amount. Fiber is mostly thought of as a food ingredient that helps digestion and prevents constipation, but it adds bulk, making you feel fuller faster, thus helping you manage your weight. Fiber has also been shown to lower the risk of diabetes and cardiovascular disease. Current health guidelines recommend 14 grams of fiber per 1,000 calories consumed daily. This means about 25 grams of fiber per day for women under 50 and 38 grams for men. Targets for those over 50 are 21 grams per day for women and 30 grams for men. However, the new study found that women eat around 10 grams per 1,000 calories and men just under 9 grams. The results were based on five years of data from 14,640 adults who participated in the National Health and Nutrition Examination Survey, an ongoing study by the Centers for Disease Control and Prevention. Good sources of fiber are whole grains, nuts, seeds, fruits, and vegetables. Refined or processed foods are lower in fiber, so fresh foods are recommended. People who add fiber to their diet are generally advised to do so slowly to avoid gas, gas, and cramping as the body adjusts to the change. And be sure to drink plenty of water.