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1 Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. It is also found in psyllium, a common fiber supplement. Some types of soluble fiber may help lower risk of heart disease.  Insoluble fiber is found in foods such as wheat bran, vegetables, and whole grains.
Dietary fiber is the part of the plant that the enzymes in the upper intestine cannot digest. The bacteria in the lower intestine can digest some of the fiber, but much of it passes out of the system. Dietary fiber comes in two varieties: soluble and insoluble fiber. Soluble fiber partially breaks down in water and slows down the rate that the food passes through the digestive system.