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Fiber Foods That are Good For You Fiber is a critical nutrient for your colon and overall health. You need to eat equal amounts of insoluble and soluble fiber. Most people only eat around 8 grams or less of fiber each day. The amount you need to eat is around 25 - 45 grams. This is a lot of fiber and you will need to introduce it slowly into your diet. You may experience gas when you eat more fiber food. But, this will pass as your stomach gets used to eating more fiber.