Dietary fibre and water
© Food – a fact of life 2009
Foundation
Learning objectives
• To understand the functions and sources of dietary
fibre.
• To know the benefits of dietary fibre.
• To understand the functions and sources of water.
• To understand the principles of water balance.
© Food – a fact of life 2009
Dietary fibre
Dietary fibre is not a nutrient, but it is important for
health.
Dietary fibre is made up of a number of complex
carbohydrates.
© Food – a fact of life 2009
Benefits of dietary fibre
Dietary fibre helps:
● prevent constipation;
● keep the gut healthy;
● lower blood cholesterol levels.
Some health professionals suggest the risks of bowel
and colorectal cancer are reduced by a diet high in
fibre.
© Food – a fact of life 2009
Sources of dietary fibre
Dietary fibre is a complex carbohydrate found in the
cell walls of plants.
Good sources of dietary fibre include:
● cereal and cereal products;
● fruits;
● vegetables (including pulses and beans).
Food such a meat, fish and dairy products do not
contain fibre.
© Food – a fact of life 2009
Tips for increasing dietary fibre
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Eat a wholegrain cereal in the morning.
Switch from white to wholemeal or granary bread.
Use cereal in fruit crumble toppings.
Serve a side salad with a sandwich or pasta dish.
Eat porridge with a handful of dried fruit.
Add beans and pulses to casseroles and soups.
© Food – a fact of life 2009
Recommendations for dietary fibre
Adults should aim to eat 18 grams of dietary fibre a
day.
The current average intake for adults is 12 grams per
day.
© Food – a fact of life 2009
Functions of water
The human body is over 75% water.
Water is vital for good health.
Water has many functions in the body:
● production of body fluids (saliva);
● absorption of water soluble nutrients;
● removal of waste products (urine);
● regulation of body temperature (sweat).
© Food – a fact of life 2009
Sources of water
Water can be drunk on its own, and is found in milk,
juice, all drinks, soups, fruit and vegetables.
It is important to provide the body with plenty of fluids
to ensure the water that the body uses is replaced.
© Food – a fact of life 2009
Water balance
Weather or temperature
Water in:
● Drink
● Food
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Water out:
● Sweating
● Breathing
● Going to the toilet
● Physical activity
Too little water?
There are two main results when the body does not
get enough water.
1) Dehydration - where people can experience
headaches, feel faint and become dizzy. It can
result in delirium or unconsciousness.
2) Constipation - where stools are hard and difficult
to pass when people go to the toilet.
© Food – a fact of life 2009
Guidelines for water intake
The body needs about 2 litres of fluid each day to help
it to function properly. This is the same as roughly 6-8
glasses of water.
More water is needed during hot weather and when
exercising.
All drinks count towards water intake including tea,
coffee and carbonated drinks. People should
remember to choose drinks that are better for health.
© Food – a fact of life 2009
Learning objectives review
• To understand the sources and functions of dietary
fibre.
• To know the benefits of dietary fibre.
• To understand the sources and functions of water.
• To understand the principles of water balance.
© Food – a fact of life 2009
For more information visit
www.foodafactoflife.org.uk
© Food – a fact of life 2009