"11 Best High Fiber Bread Options" byNina Deschler and mineEdited/revised by Aly Bouzek, MS, RDN.Nina is a nutritionist in Florida.
Do you feel overwhelmed by the many options you see when you walk down the bread aisle at the grocery store?
This article details some of the benefits of different types of bread, so you can shop smarter and find the fiber-rich bread that's right for you.
In this article you will learn about:
- Nutritional benefits of bread
- The importance (and definition!) of fiber.
- What should you pay attention to when choosing bread?
- store boughtBread with high fiber content
Why eat bread?
Bread is a nutritious, affordable and readily available food that can be kept in your pantry. In addition, it requires no preparation. Quick, nutritious meals can be planned around a single loaf of bread.
Unfortunately, bread has gotten a bad rap lately. This is due in part to the popularity of low-carb and ketogenic diets. But what is certain is that bread and carbohydrates as a whole play a very important role in a healthy diet.
Culturally, bread plays an important role for people all over the world. It has historically been a staple of many diets, and many bakers have embraced the art (and science!) of making bread.
Macronutrients in high fiber bread
carbohydrateThey are the preferred source of energy for our bodies and brains. Some breads consist primarily of simple carbohydrates, while others, such as whole grain bread, are high in complex carbohydrates and fiber.
Both active and sedentary people benefit from the energy from carbohydrates. Whether you're training for a triathlon or tackling a tough problem at work, carbs can help!
Some high-fiber breads may also contain someprotein, which is another macronutrient. Other breads that may be gluten and grain free may contain seeds, which also provide some protein.
Bread contains a lower percentage ofGodot, the third largest nutrient. A slice of store-bought bread typically contains around 1 gram of fat, making it low-fat.
Micronutrients in high fiber bread
When foods are made from whole grains, they contain all parts of the grain seed. This means they provide the benefits of micronutrients such as B vitamins, iron, magnesium and selenium.
Bread made from sprouted kernels is rich in vitamin E, vitamin C and beta-carotene. Here are some benefits of micronutrients in bread:
- B vitamins: Necessary to convert food into energy
- Iron: Helps the body transport oxygen
- Magnesium: Supports bone and heart health
- Selenium: A powerful antioxidant that can reduce the risk of certain types of cancer
- Vitamin E: Supports vision, reproduction and skin health.
- Vitamin C: Helps repair body tissue
- Beta-carotene: An antioxidant that plays a role in eye health
What is fiber?
fiber is a foodIngredients that cannot be digested and absorbed as carbohydrates. Therefore, it passes through the body undigested.
soluble fiberSoluble in water, found in foods such as oats, seeds, nuts and legumes. It turns into a gel during digestion and can help us feel fuller.
Fiber insolubleon the other hand is insoluble in water. This is a type of fiber that acts as a diet in the digestive tract, preventing constipation. Most of the fiber found in 100% whole grain bread is insoluble.
It is important to note that if your diet does not usually contain a lot of fiber, you should introduce it slowly into your diet.
You should also make sure to drink water and stay hydrated. This will give your digestive system enough time to adjust to the changes and hopefully help you avoid discomfort.
Fiber health benefits
Fiber can reduce the risk of cardiovascular disease, type 2 diabetes, colon cancer and high blood pressure. Plus, fiber is a great addition to your diet when you're trying to manage constipation. For more information, please see ourArticles on constipation in the elderly.
Fiber helps better control blood sugar, which in turn affects our hunger levels and mental state. It is recommended that adults get at least25-35 gramfiber every day. Unfortunately, most Americans only get about 15 grams of fiber per day (1).
Below we discuss ways to ensure that the bread you choose also contains fiber.
Tips for choosing a bread with fiber-rich bread
Food products and the large selection of options in stores can make the choices seem overwhelming. Let's talk about some of the ingredients you can look for when comparing brands at the store.
ingredients to look for
Food labels can make it difficult to distinguish between foods that are truly rich in whole grains and those that contain only small amounts of whole grains. To make sure you're really buying whole grain bread, look for "100 % point" at the top of the ingredient list.
In addition to wheat, some other grains commonly found in high-fiber bread include oats, rye, barley, spelt, and millet.
If you normally buy 100% whole grain bread, you can introduce some new nutrients to your diet by trying bread made with the different whole grain breads mentioned above.
For those with celiac disease or gluten intolerance, it will be harder to find high fiber bread, but it's not impossible!
Fortunately, some very creative food manufacturers have started making gluten-free bread using ingredients like brown rice flour, almond flour, chia seeds and flax seeds. All of these ingredients contribute to the fiber content of the final product.
Fiber-rich bread will go with it3-5 grams of fiber per slice,they normallyContains 3-6 grams of protein.
sodium and sugar
Most breads contain some sodium and sugar.
Sometimes sugar occurs naturally and sometimes it is an added ingredient used to enhance the flavor of bread. A good rule of thumb is to look for a loaf of breadThere are more grams of fiber than grams of sugar per serving.
What if you arewatch your sodium intake, look for bread with less than 200 mg per portion.
List: 11 Best High Fiber Bread Options
The following nutrition facts are available for 1 slice of bread:
1. Mestemacher wholemeal rye bread
Calories: 180
Carbohydrates: 40 grams
Fiber: 8 gram
Protein: 4 gram
2. Pan Barely Bread 100% sin barley
Calories: 90
Carbohydrates: 6 grams
Fiber: 5 gram
Protein: 3 gram
3. Dave Powerseed's Killer Bread
Calories: 100
Carbohydrates: 18 grams
Fiber: 4 gram
Protein: 5 gram
4. Silver Hills Sprouted Squirrel Bread
Calories: 100
Carbohydrates: 15 grams
Fiber: 4 gram
Protein: 6 gram
5. Ezekiel 4:9 Sprouted flax bread
Calories: 80
Carbohydrates: 14 grams
Fiber: 3 gram
Protein: 5 gram
6. Nature's own double fiber wheat bread
Calories: 50
Carbohydrates: 11 grams
Fiber: 4 gram
Protein: 3 gram
7. Ezekiel 4:9 Sprouted whole grain bread
Calories: 80
Carbohydrates: 15 grams
Fiber: 3 gram
Protein: 5 gram
8. Pan Oroweat 100% Integral
Calories: 110
Carbohydrates: 21 grams
Fiber: 3 gram
Protein: 4 gram
9. Arnold's 12 Grain Bread
Calories: 110
Carbohydrates: 19 grams
Fiber: 3 gram
Protein: 5 gram
10. Organic cranberry bread 22 grains and seeds
Calories: 140
Carbohydrates: 23 grams
Fiber: 4 gram
Protein: 6 gram
11. Simple Truth organic sprouted thin bread
Calories: 70
Carbohydrates: 13 grams
Fiber: 3 gram
Protein: 3 gram
Finally
for you! Bread is a nutritious and affordable food with the added benefit of fiber (depending on the type of bread you choose to enjoy). If you want to learn more about other ways to get more fiber in your diet, check out oursFoods highest in fiber.
Do you have a favorite high fiber bread? Share it with us in the comments!
reference:
- Nutritional source: fiber. Harvard Chen Zengxi.https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/.
FAQs
11 Best High Fiber Bread Options? ›
Whole Grain Bread
It has the most fibre, vitamins, minerals, healthy fats and the lowest Glycaemic Index. It is the most nutritious choice that keeps our blood sugar and energy levels stable and our hunger in check.
Whole Grain Bread
It has the most fibre, vitamins, minerals, healthy fats and the lowest Glycaemic Index. It is the most nutritious choice that keeps our blood sugar and energy levels stable and our hunger in check.
Ezekiel Bread
Because it is a bread made with sprouted grains, a single serving contains all nine amino acids. You get five grams of protein per serving, making it one of the most protein rich breads.
Spelt bread
A relative of wheat and therefore a gluten-containing grain, bread made from wholegrain spelt is a good source of fibre, high in carbs and has a slightly higher protein and fat content than wheat. It's also a rich source of vitamins and minerals.
"Let's talk about my favorite bread for digestion and gut health: Sourdough bread. Sourdough is incredible because these microbes are transforming the flour," Dr. Bulsiewicz explains in the Instagram Reel, referring to the way the wild yeasts react with the flour and water in the sourdough starter.
What is the best high fiber bread for constipation? ›Whole grain rye bread
Two slices (about 64 grams) of whole grain rye bread contain 3.7 grams of dietary fiber, meeting 15% of the RDI ( 62 ). Research has found rye bread to be more effective at relieving constipation than regular wheat bread or laxatives ( 63 ).
Compared to white bread, which is made of refined wheat flour, Ezekiel bread is much richer in nutrients and fiber.
What kind of bread is good for fiber? ›Choose baked goods made using whole-grains, such as whole-wheat bread, oatmeal bread or muffins, multigrain bread, graham crackers, and whole-wheat bagels. Make sure the whole-grain ingredient is the first or second on the label.
Which food has more fiber a slice of white bread or whole grain bread? ›Whole wheat bread has more fiber: Another nutritional difference between white bread and whole wheat bread is that whole wheat bread has more fiber. White bread usually contains about 1 gram or less of dietary fiber per serving, and 100% whole wheat contains around 3 or 4 grams of dietary fiber.
What is better high fiber or multi grain bread? ›Does Multigrain Bread Have Fiber? Multigrain bread does contain fiber. While it doesn't contain as much fiber as whole grain bread, it contains more fiber than white bread. In addition, if multigrain bread is made up of whole grains, the fiber content is greater and creates a nutritious bread type.
How can I get enough fiber without bread? ›
- Eat whole-food carb sources. Fiber is a type of carb found in plant-based foods. ...
- Include veggies in meals, and eat them first. ...
- Eat popcorn. ...
- Snack on fruit. ...
- Choose whole grains over refined grains. ...
- Eat chia seeds. ...
- Eat avocados. ...
- Snack on nuts and seeds, or add them to recipes.
Peanut butter is a source of fiber, with a 32-gram (g) serving providing around 10% of the daily recommended amount of fiber for someone eating 2,000 calories a day.
What is the super food for colon? ›Eating a high-fiber diet is good for overall intestinal and colon health. The American Institute for Cancer Research and ACS recommend aiming for at least 30 grams of fiber from food sources each day. Focus on incorporating a variety of whole grains, colorful fruits and vegetables, nuts, seeds and beans into your diet.
What foods speed up colon? ›Fiber-rich foods such as whole grains, leafy vegetables and fresh fruits will add bulk to your feces and help stimulate the bowel to push food along.
What is the best breakfast for colon? ›- Kefir, banana, almond and frozen berry smoothie. ...
- Spring greens shakshuka. ...
- Vegan overnight oats. ...
- Figs on toast with goat's yogurt labneh. ...
- Miso chickpeas and avocado on toast. ...
- Healthy banana pancakes. ...
- Blueberry smoothie bowl. ...
- Coconut overnight oats.
Sourdough bread is often better tolerated with IBS. The fermenting process that makes it rise helps break down some gluten and FODMAPS. If you are prone to constipation, ingredients like oats or ground flax may help.
What food has the most fiber to help you poop? ›- whole grains, such as whole wheat bread and pasta, oatmeal, and bran flake cereals.
- legumes, such as lentils, black beans, kidney beans, soybeans, and chickpeas.
- fruits, such as berries, apples with the skin on, oranges, and pears.
- vegetables, such as carrots, broccoli, green peas, and collard greens.
Insoluble fiber helps speed up the transit of food in the digestive tract and helps prevent constipation. Good sources of insoluble fiber include whole grains, most vegetables, wheat bran, and legumes.
Who should not eat Ezekiel bread? ›Potential Risks of Ezekiel Bread
People with diabetes and those trying to lose weight should only eat it in small amounts. Ezekiel bread is not consistent with a keto diet. Although Ezekiel bread is technically flourless, it is not a gluten-free product. Those with celiac disease or gluten intolerance shouldn't eat it.
Ezekiel Bread Nutrition
With only 80 calories, 5 grams of protein and 3 grams of fiber per slice, this bread has pretty impressive nutrition.
Which vegetable has most fiber? ›
Carrots, beets, and broccoli are fiber-rich. Collard greens and Swiss chard have 4 grams of fiber per cup. Artichokes are among the highest-fiber veggies, at 10 grams for a medium-sized one.
What food has the most fiber? ›- Beans. Lentils and other beans are an easy way to sneak fiber into your diet in soups, stews and salads. ...
- Broccoli. This veggie can get pigeonholed as the fiber vegetable. ...
- Berries. ...
- Avocados. ...
- Popcorn. ...
- Whole Grains. ...
- Apples. ...
- Dried Fruits.
Sourdough is easier on the stomach than other kinds of bread due to its prebiotics, making it easier to digest. Additionally, sourdough contains probiotics that are created during its fermentation process: Yes, there's a science to sourdough starter.
Is there a high fiber white bread? ›Meet the white bread that's healthy and delicious. Sara Lee® Delightful™ White Made with Whole Grain Bread is high in fiber and full of flavor with 45 calories per slice (serving size two slices, 90 calories). Plus, it's Keto friendly, with 6 grams of Net Carbs per slice (serving size 2 slices, 12g Net Carbs).
Which white bread is high in fibre? ›**Kingsmill Hi-Fibre White bread has 7.0g fibre per 100g, compared with Kingsmill Wholemeal bread which has 6.3g fibre per 100g.
Which type of bread has the most fiber whole wheat or white bread? ›Whole wheat bread tends to have a higher fiber content, and more micronutrients than standard white bread. Fortified white bread can close the gap between the two with nutrient fortification, but fiber tends to still be different.
Is oatmeal high in fiber? ›[1] Oatmeal is also a desired asset to those trying to lose weight and control hunger levels due to its high water and soluble fiber content.
Is pumpernickel bread high in fiber? ›Pumpernickel is high in fiber and provides important nutrients, making this bread a healthy addition to your diet.
Is rye bread high in fiber? ›Rye bread is high in fiber and has an impressive nutrient profile. That said, the exact composition depends on the amount of rye flour used, with darker rye breads containing more rye flour than lighter varieties.
What should I eat daily to get enough fiber? ›- Whole-grain products.
- Fruits.
- Vegetables.
- Beans, peas and other legumes.
- Nuts and seeds.
How can I get 30g of fiber a day? ›
- Cereals. Wholegrain cereals are an obvious choice for breakfast. ...
- Bananas. They should be a bit green, said Prof John Cummings of Dundee University, one of the study authors. ...
- Apples. ...
- Nuts. ...
- Wholemeal or wholegrain bread. ...
- Baked potatoes. ...
- Wholemeal pasta. ...
- Pulses.
- Add 1 cup of beans or lentils to your meal.
- Cover half of your plate with vegetables (raw or cooked)
- Choose a whole-grain as your carbohydrate serving (barley, brown rice, quinoa, oats)
- Eat dessert! And add a serving of fruit.
Bananas, rich in potassium and fiber and low in sodium, are an important component of heart-healthy diets like DASH (Dietary Approaches to Stop Hypertension) that aims for about 4,700 mg dietary potassium daily.
Are salads a good source of fiber? ›Most salad greens contain essential dietary nutrients, such as vitamins, minerals, and even water. "They also provide fiber, which is beneficial in many areas, including cardiovascular and gastrointestinal health.
What chips have high fiber? ›SunChips are made with whole grains instead of potatoes, which makes them higher in fiber than traditional potato chips at 2 g per serving (about 8 percent of your daily value for fiber).
Which type of bread has the most fiber white or wheat? ›Whole wheat bread tends to have a higher fiber content, and more micronutrients than standard white bread. Fortified white bread can close the gap between the two with nutrient fortification, but fiber tends to still be different.
What foods are highest in fiber? ›- Beans. Lentils and other beans are an easy way to sneak fiber into your diet in soups, stews and salads. ...
- Broccoli. This veggie can get pigeonholed as the fiber vegetable. ...
- Berries. ...
- Avocados. ...
- Popcorn. ...
- Whole Grains. ...
- Apples. ...
- Dried Fruits.
Whole wheat bread has more fiber: Another nutritional difference between white bread and whole wheat bread is that whole wheat bread has more fiber. White bread usually contains about 1 gram or less of dietary fiber per serving, and 100% whole wheat contains around 3 or 4 grams of dietary fiber.
What vegetable has the most fiber? ›- Carrots. Fiber serving: 3.08 g fiber per 1 cup. ...
- Broccoli. Fiber serving: 5.14 g fiber per 1 cup. ...
- Beetroot. Fiber serving: 2 g fiber per two beets. ...
- Cauliflower. ...
- Bitter gourd. ...
- Eggplant. ...
- Collard greens. ...
- Swiss chard.
- Beans. Think three-bean salad, bean burritos, chili, soup. ...
- Whole grains. That means whole-wheat bread, pasta, etc.
- Brown rice. White rice doesn't offer much fiber.
- Popcorn. It's a great source of fiber.
- Nuts. ...
- Baked potato with skin. ...
- Berries. ...
- Bran cereal.
What can I use instead of bread for sandwiches? ›
- Corn, reduced-carb or whole-grain tortillas.
- Cheese wraps or cheese slices.
- Coconut wraps.
- Cauliflower bread.
- Cucumber slices.
- Sweet potato slices.
- Bell pepper slices.
- Portobello mushrooms.
2 g fiber per slice. 13 g Whole grain per slice.
Does toasting whole wheat bread reduce fiber? ›Whole-grain breads are usually denser and contain more fiber and other nutrients. When toasted, the fiber content is further reduced but it still offers some nutritional benefits. In general, toasted breads contain fewer calories and can help promote weight loss and blood glucose levels.
Which yogurt is high in fiber? ›Greek Yogurt
Simply top 6 ounces of low-fat or fat-free yogurt such as Fage with 1/2 cup Fiber One Original Cereal and you'll get 14 g fiber, says Keri M. Gans, R.D., spokeswoman for the American Dietetic Association.
[1] Oatmeal is also a desired asset to those trying to lose weight and control hunger levels due to its high water and soluble fiber content.