It is not true that all fiber is the same. There are different types of fiber that do different things in your body. There are two kinds of fiber in food. Insoluble fiber and soluble fiber. It is also the bulk-forming fiber that helps stools pass more quickly through the intestines. Whole-grain breads, cereal, and pasta are good sources of insoluble fiber. Soluble fiber holds water and is found in beans, peas, and oats. Both types of fiber also help reduce the risk of cardiovascular disease.