5 Highest Fiber Breads: A Dietitian’s Top Picks

Last Updated: February 26, 2024

Ever find yourself staring at the bread aisle, overwhelmed by choices, yet unsure which loaf packs the most nutrition? You’re not alone. Deciphering labels to find the best highest fiber bread options can feel like a mini-exam at the grocery store.

You’ve landed in the perfect spot if you’re on a mission to boost your fiber intake without sacrificing taste or texture. As a dietitian, I’ve scoured shelves and nutrition labels to narrow down the top picks for you.

In this post, I’ll unveil my top 5 highest fiber breads that are not only nutritious but also delicious. Whether you’re looking to improve digestion, manage your weight, or simply eat healthier, these breads deserve a spot on your shopping list.

Let’s dive into the world of high-fiber breads and discover how easy (and tasty) it can be to hit your daily fiber goals.

Health Benefits of Fiber

Fiber is a crucial yet often under-recognized component of our diet, primarily found in fruits, vegetables, whole grains, and legumes. So, mostly carbohydrate foods. Carbs continue to get villainized in certain circles, but the bottom line is they have their place in a healthy diet

Fiber is categorized into two types: soluble and insoluble.

Soluble fiber dissolves in water and can help lower glucose levels and blood cholesterol. It’s found in foods like oats, beans, apples, bananas, and berries.  

Insoluble fiber does not dissolve in water and aids in moving food through your digestive system, promoting gut regularity and helping prevent constipation. You’ll find it in high fiber breads, whole grains, nuts and seeds, and bran products. 

A combination of both types of fiber will have health benefits. 

Incorporating high-fiber foods into your diet can have profound health benefits, including:

  • Enhancing digestive health, helping to prevent constipation
  • Reducing the risk of heart disease by lowering cholesterol levels
  • Aiding in blood sugar control, which can be beneficial for those with diabetes
  • Managing weight loss goals by keeping you full for longer 
  • Lowering the risk of developing certain types of cancer, such as colon cancer

If these aren’t enough reasons to get more into your diet, I don’t know what is!

How Much Fiber Do You Need?

The recommended daily intake of fiber is about 25 grams for women and 38 grams for men, or 14 grams for every 1000 calories you eat (1). 

However, the average American falls short of this, consuming only about 15 grams of fiber per day (2). 

To bridge this fiber gap, incorporating high-fiber foods into your diet is essential. And what better place to start than with the bread you eat? By choosing high-fiber bread options, you’re taking a simple yet effective step toward meeting your daily fiber needs and improving your overall health.

Many people can tolerate much more fiber than recommended. Basically, the more, the better (3). 

If you don’t eat much fiber to begin with and are now looking to do so, increase your fiber intake gradually and drink plenty of water. A sudden increase in fiber can lead to digestive discomfort. 

Always listen to your body and adjust your fiber intake as needed to find what works best for you.

How to Choose High Fiber Bread on a Label

Typically, the kind of bread that has the most fiber is whole wheat bread.

Look for breads that list “whole grain” as the first ingredient. Ignore terms like “multigrain” or “wheat,” as they don’t guarantee the bread is whole grain or high in fiber. If it says “100% whole wheat” that’s usually a good sign. 

When shopping for the highest fiber bread, the key is to look for bread that offers at least 3 to 5 grams of fiber per slice. 

Another strategy is to check if it has 1 gram of fiber for every 10 grams of carbohydrate. 

Other examples of high fiber breads include:

  • Sprouted Grain Bread
  • Rye Bread
  • Oat Bread
  • Flaxseed Bread

Is High Fiber Bread Good for Weight Loss?

High fiber bread can help you feel fuller longer, reducing the overall number of calories you eat throughout the day. 

Studies have shown that simply adding more fiber to your diet can lead to weight loss even without making other significant dietary changes (4).

High-fiber diets are associated with lower body weight and can be a simple and effective strategy for shedding pounds.

Is White Bread High in Fiber?

When it comes to fiber content, white bread typically falls at the lower end of the spectrum. This is because of the way the wheat is processed.

During the milling process, the wheat’s fiber rich bran and germ are removed, leaving behind mostly the endosperm. This part of the wheat grain is rich in carbohydrates but lacks the fiber, vitamins, and minerals found in the whole grain.

Most standard white breads contain only about 1 gram of fiber per slice- far below the recommended daily intake. 

For those looking to increase their fiber intake, white bread might not be the best choice. The removal of the bran and germ not only reduces the fiber content but also impacts the nutritional value of the bread, stripping away essential nutrients that are beneficial for health.

Many manufacturers fortify white bread with vitamins and minerals to improve its nutritional profile. These fortified versions of white bread can offer a higher fiber content, but they still may not provide the same health benefits as whole grain or other high-fiber breads.

So if you’re aiming to boost your dietary fiber, opting for a whole wheat bread is a more effective choice. These breads retain all parts of the grain, including the fiber-rich bran and nutrient-packed germ, making them a healthier option.

5 Best Highest Fiber Breads

So, which breads have the highest fiber content?

Dave’s Killer Bread Organic 21 Whole Grains and Seed Bread 

Per serving: 110 calories, 5 grams protein, 5 grams fiber, total carbohydrates 22 grams per serving

Silver Hills Bakery Little Big Sprouted Grain Bread

Per serving: 110 calories, 7 grams protein, 5 grams fiber, total carbs 19 grams

Orowheat Double Fiber Bread

Per serving: 100 calories, 4 grams protein, 4 grams fiber, total carbs 21 grams

Carbonaut Seeded Bread 

Per serving: 80 calories, 6 grams protein, 6 grams fiber, total carbss 8 grams

Atoria’s Lavash Bread

Per serving: 120 calories, 6 grams protein, 4 grams fiber, total carbs 22 grams

Final Thoughts

Choosing the highest fiber bread is a simple yet effective way to boost your daily fiber intake, with numerous benefits ranging from improved digestion to better weight management. 

By becoming a savvy shopper and understanding how to identify high-fiber options, you can make informed choices that will easily help you meet your daily fiber goals.  

Remember that introducing high-fiber foods into your diet should be a gradual process to allow your body to adjust. It’s always a good idea to consult with a dietitian for personalized advice tailored to your health goals.

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