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The best sources of soluble fiber are oats, dried beans and some fruits and vegetables. Although there is no dietary reference intake for insoluble or soluble fiber, many experts recommend a total dietary fiber intake of 25 to 30 grams per day with about one-fourth â 6 to 8 grams per day â coming from soluble fiber.
The recommended daily intake of fiber is 20 to 35 grams per day for adults, adolescents, and older children. Desirable fiber intake for children (under 18) is calculated by age plus five grams. For example, a six-year-old needs 11 grams of fiber per day. The average American only gets 10 to 15 grams of fiber per day so most people need to increase their fiber intake.