WebMD states that a man should eat 38 grams of fiber each day, and women should eat 25 grams of fiber each day. A healthy diet includes both soluble fiber, to lower blood sugar and bad cholesterol, and insoluble fiber, to regulate the digestive system.
Getting enough fiber in the diet requires eating 7 to 10 grams of fiber at meals and getting some fiber in with healthy snacks, according to WebMD. Soluble fiber is found in beans and peas, oats, nuts and seeds, apples, pears, and berries. Insoluble fiber is found in whole grains, vegetables, raisins, nuts, grapes and tomatoes.