Effects of water and dietary fibre:

Water and dietary fibre are not considered nutrients, but they do play important role in life.

Importance of water in our diets:

1. Approximately 60% of the adult human body is composed of water. Nearly all life-sustaining chemical reactions require an aqueous (watery) environment.
2. Water also functions as the environment in which water-soluble foodstuff is absorbed in the intestines and the waste products are eliminated in urine.
3. Another essential role of water is to maintain body temperature through evaporation, as in sweating.
4. Severe dehydration may result in cardiovascular problems.
5. Water toxicity (too much water) is also possible, resulting in dilution of important electrolytes (mineral salts) that may lead to irregular heart rhythm.
6. The estimated water requirement of an average adult is two litres per day.

Important sources of daily water intake are natural water, milk, juicy fruits and vegetables.

Importance of Dietary fibre "roughage" in our diets:

Dietary fibre (also known as "roughage") is the part of human food that is indigestible. It is found only in plant foods and it moves undigested through the stomach and small intestine and into the colon.

Types of dietary fibre:

There are two types of dietary fibre; insoluble and soluble.

Insoluble fibre:

Insoluble fibre travels through the small intestines quickly. Wheat bran, whole-grain bread and cereals, as well as the skins of many fruits and vegetables consist of insoluble fibres.

Soluble fibre:

Soluble fibre breaks down as it passes through the digestive tract, forming a gel. This gel traps some substances, and it helps in lowering the blood levels of cholesterol and sugars. Examples of soluble fibres are oats, beans, barley, and many fruits and vegetables.

The recommended dose of fibre per day:

Physicians recommend consuming 20 to 35 grams of fibre per day.

Functions of fibre:

1. Fibre prevents and relieves constipation by stimulating the movement of the intestinal muscles, increasing stool bulk and making stools softer and easier to pass.
2. It also controls weight by creating a feeling of fullness without adding too many calories to the diet.

Reduction of risks by dietary fibre:

Dietary fibre can also reduce the risk of many other health conditions for example:

1. Avoiding constipation reduces the risk of developing haemorrhoids (swollen anal tissues).
2. Soluble fibre takes some acids away in the stool and in response, the liver draws cholesterol from the blood to make more acids, thus lowering blood cholesterol.
3. Soluble fibre slows the absorption of blood sugar from the small intestine, lowering blood sugar levels.
4. Insoluble fibre minimizes exposure to carcinogens (cancer-causing agents) that may be in the stool by diluting them and speeding their movement through the bowel.