Dietary Fibre and

Water

© Livestock & Meat Commission for Northern Ireland 2015

 Learning
objectives
To know the functions, sources and health
benefits of dietary fibre.

To know the functions and sources of water.

To understand the principles of fluid balance.

© Livestock & Meat Commission for Northern Ireland 2015

 Dietary fibre
Dietary fibre was known as ‘roughage’.

It comprises groups of substances in plant

foods which cannot be completely broken
down by human digestive enzymes,
including lignin, polysaccharides such as
cellulose and pectin.

It was originally thought that dietary fibre

was not digestible and did not provide any
energy. It is now known fibre is fermented
in the large intestine by gut bacteria to
provide a small amount of energy
(2kcal/8kJ per gram).

© Livestock & Meat Commission for Northern Ireland 2015

 Sources of dietary fibre
The components of dietary fibre are found
in different proportions in fibre containing
foods and have different properties.

It is therefore important to eat a range of

fibre containing foods.

Sources include wholegrain cereals and

cereal products, vegetables, fruits, nuts,
beans, lentils, potatoes.

© Livestock & Meat Commission for Northern Ireland 2015

 Fibre in the diet
The different types of dietary fibre have
different functions in the body, which include:
• Helping to prevent constipation (with an
increased water intake) which reduces the
risk of diverticulitis and bowel cancer;

• The maintenance of normal blood

cholesterol levels;

• The reduction of the rise of blood glucose

after a meal;

• The association with feelings of fullness to

help control food intake, as foods which are
high in fibre often are low in energy
density.
© Livestock & Meat Commission for Northern Ireland 2015
 How much fibre do we need?
In July 2015, the Scientific Advisory
Committee on Nutrition (SACN)
recommended an increase in the
population’s fibre intake to an average of
30g AOAC fibre per day for adults. No
age group in the UK is achieving this;
average intakes in adults are around 18g
AOAC fibre.

For children, SACN provided the following

recommended intakes: 15g/day (age 2-5);
20g/day (age 5-11); 25g/day (age 11-16);
30g/day (age 16-18).

© Livestock & Meat Commission for Northern Ireland 2015

 Fibre on food labels
The European regulations on nutrition
and health claims states that for a
product to claim to be a ‘source’ of fibre
it must contain a minimum of 3g of fibre
per 100g, or a minimum of 1.5g of fibre
per 100kcal.

For a product to claim to be ‘high fibre’ it

must contain at least 6g of fibre per
100g, or at least 3g of fibre per 100kcal.

© Livestock & Meat Commission for Northern Ireland 2015

 How many ways can you think of to
increase fibre in your diet?
Some examples include:
• Have a bowl of wholegrain breakfast
cereals, served with a handful of dried fruit.

• Switch from white to wholemeal or granary

bread.

• Add oats to fruit or vegetable crumble

toppings.

• Serve a side salad with a sandwich or pasta

dish.

• Add beans and pulses to casseroles and

soups.
© Livestock & Meat Commission for Northern Ireland 2015
 Water
Water is essential for life, and although
humans can survive for a number of weeks
without food, they cannot go without fluids for
more than two to three days.

Water makes up an average of 60% of body

weight, and is essential for the correct
function of all the cells in the body.

© Livestock & Meat Commission for Northern Ireland 2015

 Water
Water has many functions in the body:

• Acts as a lubricant for joints and eyes;

• Main component of saliva, which helps us
to swallow;
• Provides a medium in which most
reactions in the body occur;
• Acts as a cushion for the nervous system
and helps get rid of waste;
• Help to regulate body temperature.

If we do not consume enough water, we

become dehydrated.

© Livestock & Meat Commission for Northern Ireland 2015

 Water
The body cannot produce enough water to
meet all of its needs, so most of the water
needed must be provided by food and drink.

Our bodies lose water all the time, when we

go to the toilet, from sweat and also through
respiration. We need to replace this water by
drinking regularly to prevent dehydration.

Even mild dehydration can lead to headaches,

irritability and loss of concentration.

© Livestock & Meat Commission for Northern Ireland 2015

 Sources of water
Around 20% of water consumed is from food,
and the remaining 80% from beverages.

The water content of food varies widely;

<40% in cereal products, 40-70% in hot
meals, >80% in fruits and vegetables, and
approximately 90% in cows’ milk.

We can get our fluid requirements from a

number of sources as water is contained in
most foods and all drinks consumed.

It is not necessary to drink only ‘pure’ water,

although this is a good choice as it hydrates
without the provision of energy.
© Livestock & Meat Commission for Northern Ireland 2015
 How much water do we need?
The amount of water and other fluids we need
to drink each day varies from person to person,
depending on age, time of year, climate, diet,
and the amount of physical activity.

Children are recommended to have 6-8 drinks

each day. European recommendations for
adults suggest 1.6L of fluid per day for women
(about 8 200ml glasses) and 2L  of fluid per day
for men (about 10 200ml glasses). This is in
addition to the fluid we get from food.

We need to drink more when the weather is hot

or when we are active.

© Livestock & Meat Commission for Northern Ireland 2015

 What is thirst?
When dehydration is detected, the body’s
first response is to signal the kidneys to
conserve water.

When 1-2% of body mass is lost due to

dehydration, the thirst response is
initiated, so it is important to drink if we
are thirsty.

Headaches and tiredness are also

symptoms of not getting enough water.

What ways can you think of to check if

you are getting enough water or not?

© Livestock & Meat Commission for Northern Ireland 2015

 Which population groups might be at risk
of dehydration?
Older adults
May have a weaker sense of thirst, so may
need help and encouragement to drink
plenty throughout the day.

Children
Need plenty of fluid and should be
encouraged to drink regularly, particularly if
they are very active.

People who are very physically active

Should be encouraged to drink lots to
replace the water lost through sweating.

© Livestock & Meat Commission for Northern Ireland 2015

 What happens if we drink too much
water?
Can lead to water intoxication, with
potentially life threatening hyponatraemia (as
the sodium concentration will get too low).

Severe cases can result in brain swelling,

headache, fatigue, confusion, and vomiting.

© Livestock & Meat Commission for Northern Ireland 2015

 Summary
Dietary fibre can be found in cereal foods,
including bread, beans, lentils, fruit &
vegetables.

It cannot be broken down by human digestive

enzymes.

SACN have recommended average intake for

adults is 30g (AOAC) per day, but average
intakes are much lower.

A low fibre intake is associated with

constipation and some gut diseases.
A high fibre diet can help reduce cholesterol,
reduce the risk of diabetes and can help
protect against becoming overweight.
© Livestock & Meat Commission for Northern Ireland 2015
 Summary
Water makes up about 60% of our
bodyweight, and regular fluid intake is
essential for our bodies to function properly.

The amount of fluid needed varies between

people.

Dehydration can impair physiological and

performance responses, and in extreme cases
can be fatal.

© Livestock & Meat Commission for Northern Ireland 2015

 Summary
Drinking too must water can result in water
intoxication, which can lead to
hyponatraemia.

We have sensitive mechanisms to maintain

our body water but attention should be given
to those who may not recognise the sensation
of thirst so easily, to ensure they consume
enough fluids.

It is essential to replace water before, during

and after exercise.

© Livestock & Meat Commission for Northern Ireland 2015

 Acknowledgement

For further information, go to:

www.food4life.org.uk

© LMC 2015

© Livestock & Meat Commission for Northern Ireland 2015