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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.
Soluble fiber absorbs water in the stomach and intestine. It forms a gel that slows digestion. This causes you to feel full and may help with weight loss. Soluble fiber also slows the digestion and absorption of glucose, which is important for controlling diabetes.