Fact: Not getting enough fiber can increase your risk of weight gain and heart disease. But most Americans consume less than half the recommended daily intake!

Psst! Do you want to know one of the most effective weight loss and health secrets of all time? A trick that all but ensures you’ll remain full and satisfied while shedding pounds? The answer is clear as day: Eat more fiber.

It sounds far too simple to be legit, but it’s true. The oft-overlooked nutrient, which describes the indigestible material found in fruits, vegetables, whole grains, and legumes, is both extremely filling and brimming with health benefits—making it a vital component of every diet. The National Fiber Council recommends that adults consume 32 grams of the stuff a day, but as a nation, we’re coming up short. Very short, actually, with most of us getting between 10 and 15 grams a day. For a point of reference, that’s the equivalent of consuming just one large apple and three tablespoons of chickpeas—which is practically nothing!

Read on to find out exactly what can go awry if you don’t consume enough fiber; it may just be the kick in the rear you need to finally add more oatmeal and berries to your daily diet!