Fiber, in the form of fruits, vegetables, whole grains, and other carbohydrates that pass through your body undigested, is important to your digestive health, and your overall well- being in general. Too little fiber in the diet is associated with a higher risk of heart disease and diabetes. But only 7% of adults in the U.S. get enough fiber, according to a study reported by U.S. News & World Report.

How much should you eat? Overall, health experts say you should consume 14 grams of fiber for every 1,000 calories you eat in a day. For women, the target is 25 grams in a 2,000-calorie daily diet; and for men, it’s 38 grams in a 2,500-calorie diet. People over 50 years old can consume less.

What should you eat? For starters, try a one-cup serving of pearl barley, which has six grams of fiber, instead of white rice, with just two grams.