NOT NUTRIENTS, BUT YOU NEED THEM TOO

Fibre: It isn't a vitamin. It isn't a mineral. Since it cannot be digested, your body cannot even use it as a nutrient. But fibre (sometimes called "roughage") is essential for the healthy functioning of your body.

It is the part of plant foods that humans can't digest. For decades, its only known role was that it passed through the intestines, forming bulk for the stool.

Today, we know that there are two types of fibre and, because each has different health benefits, you need both kinds:

Insoluble fibre, which we've long been acquainted with, is the "rough stuff that promotes regular bowel movements, preventing constipation and therefore haemorrhoids (piles). As it passes through the gut it draws in water like a sponge, which helps to keep the stool soft. By relieving constipation, insoluble fibre also has a beneficial effect on Irritable Bowel Syndrome (IBS).

There is a solid body of research that also suggests that a diet high in insoluble fibre (and low in fat) is likely to reduce your risk of certain cancers (in particular, cancers of the colon and rectum).

So called because it's insoluble in water, this fibre is most abundantly found in whole grains and whole-grain products such as wholewheat breads, corn-on-the-cob, breakfast cereals, oatmeal porridge, wild rice, bran, fruits and vegetables eaten whole (with skins and stalks, where possible); dry beans and peas, and lentils (dais).

Soluble fibre: Soluble in water, this fibre has a different set of possible benefits. Research suggests it may help protect against certain intestinal disorders such as Irritable Bowel Syndrome and diverticulitis, and possibly some cancers (notably colon cancer) and chronic diseases (in particular, heart disease and diabetes).

Oat bran got its sexy health-food image when it was found to lower blood cholesterol levels. But there are other sources of soluble fibre that are equally beneficial — rice bran, oatmeal, lentils, dry beans and peas, fruits and vegetables.

How much fibre do you need? About 30 grams daily has been suggested. Because plant foods differ in the kinds and amount of fibre they bring in, try to get in those 30 grams from different plant foods. It's easy to make up your daily fibre quota if you eat:

Three servings of vegetables a day, and

Two servings of fruit a day,

Two servings of pulses a day, and

One serving of wholegrain products a day

It's best to get in those amounts on a daily basis, rather than having too much fibre on one day, and virtually none for the next three days.

If your diet has so far been poor in fibre, add it in gradually, or you'll risk ending up with gas or abdominal cramps.

And don't forget to drink enough water or other fluids: fibre cannot get down to working at its best without that liquid accompaniment!

Water: Depending on the soil from which it is sourced, water can contain trace amounts of minerals such as sodium, calcium, magnesium and iron. That hardly qualifies it to be called a nutrient. But, apart from the fact that it is a survival staple (you couldn't live three days without water), water has specific nutritional roles to play. The digestive juices mainly comprise water. Because of the fine balance that the body maintains between sodium and water, if you don't drink enough fluids the concentration of salt in your blood will increase and you'll start to feel lethargic. And, without adequate water intake, your kidneys will not be able to dilute urine

sufficiently and your body will retain the waste products of metabolism.

For all these reasons (and several more), water is the best health tonic you could take! Apart from water itself, you'll also get liquid replenishment from:

Beverages, such as milk, soup, fruit juices and herbal teas. (Not caffeinated coffee, tea or colas, however: these are diuretics, that is, they draw water out of the body).

Foods, especially those with a high water content such as cucumbers, water-melons and cooked rice. (Except for oils, virtually all foods contain water in smaller or bigger amounts).

The recommended daily amount of fluids ranges between 8 to 10 glasses in a tropical country like ours. Your need is likely to be on the higher side if you exercise, work in a hot environment, have a tendency to perspire profusely, or suffer from constipation. One strategy that may prove helpful in meeting your daily need: Keep 8 to 10 one-rupee coins in one pocket of your jeans, jacket, shirt or kurta and, every time you drink one glass' worth of fluid, transfer one coin to the other pocket.

How do you know whether you're getting sufficient water? One way to tell is to check the colour of your urine. If your urine is pale yellow, you're doing fine; dark yellow means you' re getting less than you need (The exception: it's perfectly normal for urine to be dark-coloured in the morning. And, of course, some drugs like supplements of Vitamin B2, turn urine bright yellow).

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