How to know when your body is lacking these 5 nutrients – Lack of #4 and #5 can lead to death

3. Fiber
The recommendations for fiber are between 28 and 40 grams each day. Most people eat close to half this amount. Health benefits of fiber include lowering blood cholesterol, reducing the risk of diabetes and heart disease, a feeling of fullness assisting with weight management, prevention of constipation and a healthy gastrointestinal tract. If you’re not used to eating fiber, increase your intake slowly until you reach your goal. Also, make sure to drink plenty of fluids.

Foods providing fiber: fruits, vegetables, legumes, whole grains (like oats, whole wheat and barley), seeds