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There are lots of benefits from eating enough fiber. For example, it keeps you regular, binds cholesterol and may reduce your risk of colon cancer. The National Cancer Institute suggests that we eat 20 to 30 grams of fiber a day.

Find yourself falling short of that goal? You are not alone. Most Americans only eat 15 grams of fiber a day. Follow these 4 guidelines to get you started on a healthy high fiber diet:

1. Eat a variety of fiber rich foods
2. Add more fiber to your diet slowly over a period of several months.
3. Be sure to drink enough fluid. Get at least 8 glasses of water a day.
4. Remember your goals are:

• 3-5 servings of vegetables
• 2 - 4 servings of fruits
• 1 or 2 servings whole grain breads or cereals
• Cooked dried beans or peas 2 to 3 times a week

• Apple Cranberry Compote
• Apple Oatbran Muffins
• Baked Bananas
• Broccoli and Pepper Stir-fry
• Green Beans and Potatoes
• Old Fashioned Molasses Bread
• Oriental Turkey Rollups
• Ranch Style Pinto Beans
• Split Pea Soup for Two
• Tangy Brussels Sprouts
• Turkey and Barley Bake

• 1 cup dried apples (about 1/2 of a 3 oz pkg)
• 1/2 cup dried sweetened cranberries
• 1 1/4 cups cranberry juice cocktail
• 1/4 cup water
• 1/4 cup Rhine wine*
• 2 Tbsp honey
• 1 small cinnamon stick

Makes 2 cups. Per 1/2 cup serving: 142 calories. Fat: 0 grams. Sodium: 9 milligrams. Fiber: 3 grams.
*Cranberry juice cocktail can be substituted for wine.

• 1 (7 ounce) package oatbran and cinnamon muffin mix
• 1 egg
• 1/3 cup water
• 1/2 cup peeled, chopped tart apple
• Cinnamon sugar
• 3 tsp uncooked oatmeal

Preheat oven to 400 degrees. Spray 5 muffin cups with nonstick cooking spray. Place muffin mix in small mixing bowl. Combine egg and water and mix well. Add to muffin mix. Stir to combine. Stir in apple. Spoon into prepared muffin cups (fill 2/3 full). Sprinkle with cinnamon sugar and oatmeal. Place in preheated oven;bake 15 to 18 minutes. Cool in pan 5 minutes.Remove from pan and cool on rack.

Makes 5 muffins. Per muffin: 170 calories, Fat: 5 grams. Sodium: 385 milligrams. Fiber: 3 grams.

• 4 firm ripe bananas
• 4 tsp honey
• 4 Tbsp vanilla low fat yogurt
• 4 tsp coconut

Peel bananas, cut in half lengthwise. Spread with honey. Place in a casserole dish. Spoon yogurt over bananas and sprinkle with coconut.

Bake at 350 degrees for 15 to 20 minutes.

Makes 4 servings. Per serving: 176 calories. Fat: 2 grams. Sodium: 15 milligrams. Fiber: 3.5 grams.

• 1 large stalk broccoli (about 1 pound)
• Nonstick cooking spray
• 1 tsp oil
• 1/2 large red pepper, cleaned and cut in strips
• 1/2 medium onion, cut in slivers
• 2/3 cup reduced sodium canned chicken broth
• 1 1/2 Tbsp reduced sodium soy sauce
• 2 tsp cornstarch
• Garlic powder, to taste

Cut broccoli stalk from florets. Separate florets, wash and drain. Trim broccoli stalk and peel. Slice 1/4 inch thick. Spray a large skillet or wok with nonstick cooking spray. Place skillet over medium high heat. Add oil and tilt pan to coat. Add the red pepper and onion to pan and cook, stirring constantly until vegetables begin to wilt. Remove from pan and reserve. Add broccoli stems and cook 2 minutes, stirring constantly. Add 3 Tbsp chicken broth and cover pan. Cook 4 minutes. Add broccoli florets to pan and 3 Tbsp chicken broth. Cook 4 minutes.

Meanwhile, combine remaining chicken broth, soy sauce, cornstarch and garlic powder. Mix well. Return peppers and onions to pan and stir in chicken broth mixture. Cook, stirring constantly, until sauce thickens.

Makes 3 servings. Per serving: 61 calories, Fat: 2 grams. Sodium: 421 mg. Fiber: 2.6 grams.

• Nonstick cooking spray
• 2 Tbsp chopped onion
• 1 cup water
• 1 tsp instant chicken broth granules
• 1/4 tsp thyme, crumbled
• Lemon pepper seasoning, to taste
• 6 small red potatoes (1 to 1 1/4 lbs.), quartered
• 1/2 of a 16 ounce bag frozen whole green beans

Makes 4 servings. Per serving: 153 calories, Fat: 0 grams. Sodium: 238 milligrams. Fiber: 5 grams.

• 2 cups whole wheat flour
• 1 cup all purpose flour
• 1/2 cup cultured buttermilk blend (buttermilk powder)
• 2 tsp baking soda
• 1 tsp salt
• 2/3 cup firmly packed brown sugar
• 1/4 cup unsulphured molasses
• 2 cups water
• 1/2 cup raisins
• 1/4 cup chopped walnuts

Makes 1 loaf (12 slices) Per slice: 229 calories, Fat: 2.4 grams. Fiber: 3 grams. Sodium: 296 milligrams.

• 2 cloves garlic
• 3 scallions
• 1 Tbsp. minced fresh ginger root
• 1/4 cup hoisin sauce
• 1/4 cup seasoned rice vinegar
• 2 tsp. light soy sauce
• 1 lb. ground turkey breast
• 1 tomato, diced
• 12 Boston lettuce leaves
• Chopped fresh mint (optional)

• 1 tsp oil
• 1/2 cup chopped onion
• 1 clove garlic, peeled and minced
• 1 (4 ounce) can chopped green chilies
• 2 tsp chili powder
• 1 (16 ounce) can tomatoes, drained and chopped
• 2 (16 ounce) cans pinto beans

Makes 8 servings. Per serving: 70 calories. Fat: 1 gram. Sodium: 195 milligrams. Fiber: 4.5 grams.

• 3/4 cup split peas
• 2 carrots, peeled and chopped
• 1/4 cup chopped onion
• 3 cups water
• 2 tsp instant chicken broth granules
• 1 tsp salt-free garlic and herb seasoning
• 1/4 tsp. dried thyme
• 1 Bay leaf

• 3/4 lb. Brussels sprouts
• 1/2 cup plain nonfat yogurt
• 1 Tbsp reduced calorie mayonnaise
• 1 1/2 tsp mustard with horseradish

Meanwhile, combine remaining ingredients in a small saucepan. Place over low heat, stirring frequently until hot. Do not boil. Pour over brussels sprouts and serve.

• 1/2 cup uncooked pearled barley
• 1/2 cup sliced carrots
• 1/2 cup sliced celery
• 1 tsp onion flakes
• 1 tsp dried parsley flakes
• 1/4 tsp dried basil
• 1/4 tsp dried thyme
• 1/4 tsp dried marjoram
• 1 3/4 cups chicken broth
• 2 Turkey thighs (skin removed), about 1 1/2 lbs.