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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.
A: The amount you need is tied to the number of calories you eat in a day. For healthy adults, the USDA recommends 14 grams of fiber for every 1,000 calories consumed. So a person eating 2,000 calories a day should aim to get 28 grams of fiber daily.: Soluble and insoluble fiber can be found in different foods, and also in different parts of the same food. Insoluble fiber tends to be found in the peels and husks of plant foods, and soluble fiber is found in the fleshy interior.