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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.
But a type called soluble fiber can also inhibit your body's absorption of nutrients such as carbohydrates and fat, an effect that could have significant health benefits, including lowering your risk of chronic disorders. Two types of fiber exist, insoluble and soluble.