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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 amount of fiber you need on a daily basis depends on your age and gender. The standard recommendation for fiber consumption suggests that you should consume a minimum of 25 grams of fiber per day.f you consume fiber in the 50 grams per day range, then some health issues may arise. It is possible to experience increased flatulence and diarrhea. However, these symptoms do not characterize all high fiber diets.