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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.
Classically, fiber is split into two categories based on its solubility in water: Soluble fiber dissolves in water and can be metabolized by the good bacteria in the gut. Insoluble fiber does not dissolve in water. Another more useful way to categorize fiber is fermentable vs non-fermentable - that is, whether the friendly bacteria in the gut can use it or not. It's important to keep in mind that there are many different types of fiber, just like there are many different types of fats.