Joanne, Everybody has a different tolerance and need when it comes to fiber. If you have doing fiber for awhile and find no ill effects from it, you could try a tablespoon in the morning and one in the evening. If, however, you are just getting into fiber, I would start with a tsp. in the morning and one in the evening (or one at lunch). The measurement is not that different from what is suggested on OTCs/or prescribed by physicians. You just have to try it, and see how your particular body reacts and decide whether you should go for more or less. Your needs will also be determined by how much other fiber you are getting in your diet throughout the day. I sprinkle/stir it into any soft food. It is slightly gritty, but has a nice nutty flavor. If you wanted to take it separately in a spoonful of applesauce or yogurt, you could do that too. I put mine into hot cereal in the morning and get another in where I can. It is always wise to follow any fiber with liquids/H2O. I follow mine with hot herbal tea. The Stitts at the Natural Ovens Co. out of Manitowoc, WI even make a drink mix out of it. I hope it helps you.