Soluble and insoluble fibre describe how fibre behaves in water. They are useful terms, but they do not divide every food into a single category or tell you everything about a meal.

Soluble fibre can form a gel. Familiar food examples include oats, barley, beans, lentils and some fruits and vegetables. These foods contain more than an isolated fibre ingredient on its own.

Insoluble fibre does not dissolve in water and contributes to stool bulk. Wheat bran, whole grains and vegetables are familiar examples. A mixed meal can provide different kinds of fibre together.

For ordinary shopping, variety is more useful than trying to engineer a perfect ratio. Think about the grains, pulses, fruit and vegetables in meals you already enjoy, then broaden that selection.

A US nutrition label can show total dietary fibre without separating the two types. A missing subtype figure does not mean that type is absent. Read the actual serving basis as well.

Pick one familiar meal and notice its plant ingredients. Think of another choice for a different meal. If dietary changes cause discomfort, use the separate gradual-change guide and follow your individual advice.