WEBVTT 00:00:00.580 --> 00:00:04.836 Soluble and insoluble fibre describe how fibre behaves 00:00:04.749 --> 00:00:07.700 in water. They are useful terms, but they 00:00:07.613 --> 00:00:09.951 do not divide every food into a single 00:00:09.864 --> 00:00:12.815 category or tell you everything about a meal. 00:00:13.576 --> 00:00:15.900 Soluble fibre can form a gel. 00:00:16.253 --> 00:00:21.109 Familiar food examples include oats, barley, beans, lentils 00:00:21.275 --> 00:00:23.173 and some fruits and vegetables. 00:00:23.446 --> 00:00:26.543 These foods contain more than an isolated fibre 00:00:26.457 --> 00:00:27.955 ingredient on its own. 00:00:28.724 --> 00:00:31.807 Insoluble fibre does not dissolve in water and 00:00:31.721 --> 00:00:33.433 contributes to stool bulk. 00:00:33.745 --> 00:00:37.722 Wheat bran, whole grains and vegetables are familiar 00:00:37.635 --> 00:00:40.972 examples. A mixed meal can provide different kinds 00:00:40.885 --> 00:00:42.091 of fibre together. 00:00:42.922 --> 00:00:46.672 For ordinary shopping, variety is more useful than 00:00:46.585 --> 00:00:49.203 trying to engineer a perfect ratio. 00:00:49.569 --> 00:00:53.079 Think about the grains, pulses, fruit and vegetables 00:00:52.992 --> 00:00:55.863 in meals you already enjoy, then broaden that 00:00:55.776 --> 00:00:56.516 selection. 00:00:57.286 --> 00:01:00.769 A US nutrition label can show total dietary 00:01:00.682 --> 00:01:03.406 fibre without separating the two types. 00:01:03.719 --> 00:01:06.004 A missing subtype figure does not mean that 00:01:05.917 --> 00:01:06.990 type is absent. 00:01:07.303 --> 00:01:09.960 Read the actual serving basis as well. 00:01:10.738 --> 00:01:14.008 Pick one familiar meal and notice its plant 00:01:13.921 --> 00:01:16.978 ingredients. Think of another choice for a different 00:01:16.878 --> 00:01:21.015 meal. If dietary changes cause discomfort, use the 00:01:20.928 --> 00:01:24.225 separate gradual-change guide and follow your individual 00:01:24.138 --> 00:01:24.864 advice.