 like in a Vitamix blender, and you'll never even know it's there. And you'll get all the benefits of it. That's a great way to go. But the dietary recommendation of fiber right now is about 25 milligrams a day. Some doctors will push for about 35 to 40 milligrams a day for better colon health. Now, eating a well-balanced diet that's mostly fruits and vegetables is a smart way to manage your weight. High fiber content works.