The role of water and dietary fibre in the diet

Role of Water in the Diet

- Water is an indispensable component of the human diet and is essential for life as it makes up about 60-70% of the human adult body.

It is an important nutrient which is critical for every bodily function including digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature, known as thermoregulation.
Water helps in the regulation of body temperature. It enables heat dissipation through sweat when the body temperature is high.
Water serves as a cushion and a lubricant in the body. It cushions joints and protects tissues and organs by providing them the right structure.
The consumption of an adequate amount of water helps in the elimination of body waste. It aids in bowel movement and urination, thus removing waste material and toxins from the body.
Water aids in metabolising fats and thus aids in weight management.
Staying hydrated is vital for overall health. Signs of dehydration can include headaches, fatigue, and lightheadedness.

Dietary fibre, also called roughage, is a non-digestible carbohydrate that is important for our digestive health.
There are two types of dietary fibre: soluble (which dissolves in water) and insoluble (which does not). Both types have unique features and offer different health benefits.
Soluble fibre can help lower blood cholesterol and glucose levels. Foods that are rich in soluble fibre include oats, lentils, fruits and vegetables.
Insoluble fibre promotes the movement of material through the digestive system and increases stool bulk. This type of fibre can be found in foods such as whole grains, wheat bran and vegetables.
Eating a diet rich in fibre can help prevent or relieve constipation. By adding bulk to your diet, fibre aids in the movement of waste materials through the digestive tract, reducing the risk of constipation.
Additionally, a high fibre diet can lower your risk for heart disease, stroke, and diabetes, improve the health of your skin, and helps you to maintain a healthy weight.
The recommended daily intake for dietary fibre is 30g for adults. Foods rich in fibre include fruits, vegetables, whole grain bread, oats, and legumes.
Consuming an adequate amount of fibre is essential for the body but increasing fibre intake should be done gradually to avoid upset stomach. Also, it’s important to consume enough fluids (especially water) at the same time.