The typical American eats 12 grams of fiber per day. The daily recommendation is between 25-35 grams. To truly improve one's health one fiber intake should be over 50 grams per day. Dr Lustig recommends closer to 100 grams. That amount is even difficult for us, but 75 grams is very doable. One shouldn't increase one's fiber more than 5 grams per day to avoid blockages, while increasing one's water consumption.
We have found that keeping our fiber over 50 grams per day has promoted wonderful health benefits, including lower our cholesterol and our fasting glucose, while improving our skin and digestive health. Fiber also makes us feel fuller longer.
There are two types of fiber, soluble and insoluble, we need both.
Soluble fiber is the type that dissolves in water to form a gel-like substance. It can lower cholesterol and glucose levels. Soluble fiber is found in legumes, oats, fruits and vegetables.
Insoluble fiber promotes healthy bowel movements and digestive health. It is found in whole grains, nuts, legumes, and vegetables.
Most plants contain both types of fibers. Remember animal products contain NO fiber, while processed foods contain very little.
This is a wonderful Fiber chart