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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.
More than half of the fiber in oranges is soluble fiber. When soluble fiber reaches your intestinal tract, it absorbs water and forms a gel substance. This thick gel slows digestion, and as it passes, it provides specific benefits. Soluble fiber decreases the rate at which sugar absorbs.