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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.
You probably know that fiber is important to good health, but do you know if you are getting enough? Most Americans aren't. The average adult only eats 15 grams of fiber per day. Women need 25 grams of fiber per day, and men need 38 grams per day, according to the Institute of Medicine. Closing the Fiber Gap Eating more plant foods -- vegetables, beans, fruit, whole grains, and nuts -- is the best way and is one of the recommendations from the U.S. government's 2015 Dietary Guidelines.