Doctors and nutritionists tout the benefits of high fiber foods for everything from cholesterol to regularity. Here are some quick tips to make sure you get the daily 25-30 grams recommended by the experts:

1.Have Oatmeal for Breakfast - A cup of cooked oatmeal has 4 grams of fiber per serving and the complex carbohydrates will keep your energy high till lunchtime.

2.Wrap it up - Mediterranean style wraps are all the rage. Chop or grate fiber rich vegetables and prepare them in a convenient wrap sandwich dressed with hummus or bean dip.

3.Relish a Relish! - Fiber rich foods needn't be tasteless like cardboard! Enjoy savory appetizers or sauces on your vegetables or grains to improve their flavor.

4.The Whiz - Your blender or food processor can be a handy tool to improve your child's fiber consumption too. Finely grind or blend your favorite veggies and hide them in soups and salads.

5.Substitute Spaghetti Squash - Replace those refined flour noodles with fiber rich spaghetti squash. Tastes great with tomato sauce, meatballs and a dash of parmesan cheese!

6.Toss a Salad - The old standby has gotten a facelift. Choose fibrous veggies to mix in, such as broccoli and grated summer squash. Replace iceberg lettuce with deep greens like cabbage.

7.Try Crispy Crudités - Chop up carrots, celery, green peppers and broccoli and dip into tasty low fat dips for a popular snack.

8.Sprinkle On! - Supplement companies are now offering handy shaker bottles of sprinkle fibers. These dissolve instantly, have no taste and are an easy way to add additional fiber to your dish! Sprinkle on cereal, salad and soups.

9.Go Organic - Jump on the green bandwagon and try organic produce. Support sustainable agriculture and in turn you will receive products known for greater flavor and quality than many grown conventionally.

10.Opt for Pulp - When choosing juices or using your juicer at home, add the pulp! The fiber full parts of the fruits and veggies will be lost if you toss it out.

11.Bread of Life - Whole grain breads are becoming increasingly more common at the grocer. Try 100% whole wheat, or be adventurous and add one with alternative grains such as spelt or millet.

12.Simple Supplements - Nowadays you can find supplemental fiber in powder, capsules, wafers and tablets. Look for organic sources with no added ingredients or fillers.

13.Try a Fiber Bar - There are plenty of snack bars on the market, but read the labels. Some can provide you up to half your daily recommended dose of fiber in one serving! Tasty, and nutritious.

14.Whole Grain Goodness - Grocers are currently stocking whole grain products, from pasta to crackers. Even the snack food industry is catching on. Look for the whole grain label and count those fiber grams!

15.Jumping Beans - A great side dish, beans are a great high fiber choice. Low in fat with no cholesterol, add them to soups, casseroles, and salads.

16.100% Scores an A+ in Health! - Look for the 100% whole grain or 100% whole wheat label. The statement Made with Whole Grains can be misleading, so be sure to check those nutrition facts stickers!

17.Skinny Dip - Low fat bean dips such as those made with garbanzos or white beans taste great and pack a fiber punch. Perfect with crackers or crudités.

18.Prepare a Pilaf - Although typically made with rice, you can use any whole grain to make a pilaf. Great choices are buckwheat, millet and cracked wheat.

19.Soup it Up - Soups are the perfect vehicle for pouring on the fiber. Stir in extra vegetables or whole grains to your favorite canned soups. Take blended squash or asparagus and make a creamy base for your next homemade chowder.

20.Brown Rice is Best - Processed white rice has had the nutrient dense outer bran removed. Try brown rice for a greater dose of fiber and a nuttier robust flavor for your next dish.