Did you know that only 5% of adults in the US actually get enough fiber on a regular basis? Most of us could use a fiber boost! High fiber bread can be a quick and easy way to get closer to your fiber goals. If you’re wondering what the best choice is, I’ve got you covered.
Hi, I’m Jamie! I’m a Registered Dietitian and a big fan of helping my community nourish their bodies in a realistic and sustainable way.
In this round-up, I’ll explain what “high fiber” actually means, why we need fiber on a regular basis as well as how to pick a loaf of bread to help achieve this goal.
Let’s kick off this post with how much fiber you should be getting on a daily basis.
How much fiber do I need?
The amount of fiber adults need can vary, but general guidelines recommend that women should aim for about 25 grams of fiber per day, while men should target about 38 grams.
This is roughly equal to 14 grams of fiber for every 1,000 calories.
It’s important to note that these numbers can be adjusted depending on your unique dietary needs and goals, but there’s a 95% chance that you’re not getting enough.
Fiber plays important roles in chronic disease prevention, including heart disease, so getting enough fiber is essential.
Consuming high fiber bread is an easy and delicious way to meet these targets, ensuring you get the necessary amount of fiber in your diet each day.
What is high fiber bread?
“High fiber” has an actual legal definition. For something to “count” as high fiber, it has to provide 20% of that nutrient per serving. Men tend to have higher calorie and fiber needs than women, so what counts as a high-fiber bread is different.
- So, a high-fiber bread for women would be about 5 grams of fiber.
- For men, a high fiber bread would have about 7.5 grams of fiber per serving
You may have been taught that bread is off-limits, but high fiber bread can be a big part of a well-balanced diet.
Bread with fiber supports digestion, promotes feelings of fullness, and can aid in reaching and maintaining a healthy weight. It is also known to maintain steady blood sugar levels, making it an excellent choice for those managing diabetes.
Consuming high fiber bread is an easy and delicious way to supplement your daily intake of fiber, contributing significantly towards the recommended daily amount.
How to choose high fiber bread
The bread aisle can often be overwhelming with a ton of types of bread available. But with a few tips in mind, you can make a healthier, fiber-rich selection.
- Start with the Serving Size: Be sure to note the serving size on the nutrition label. Everything else on the label is related to what the serving size is to start with. For some bread packages, the serving size is one slice, and for others the serving size is two slices.
- Read the Ingredients: Ideally, look for bread that lists a whole grain as the first ingredient. The terms “whole grain” or “whole wheat” usually indicate a high fiber content. Be careful with breads labeled “multigrain” or “wheat,” as they might not contain whole grains and therefore could actually be low in fiber. Multigrain bread really just means there are multiple grains, but they may not be whole.
- Check the Fiber Content: High fiber bread should provide around 20% of your daily fiber needs per serving. That’s about 5 grams of fiber per serving for women and 7.5 grams for men.
- Check for Added Sugars: Many brands add some added sugar to the ingredient list to sweeten the bread. The American Heart Association recommends no more than 36 grams of added sugar each day for men, and no more than 32 grams for women. I’m okay with a few grams of added sugar if it’s bread that I truly enjoy, but you can take a peek to do some comparison and decide what’s best for you.
The healthiest high fiber breads are usually made from whole grains, have at least 5 g fiber per serving, and contain minimal added sugars. But PS- they should also be choices that you thoroughly enjoy (that matters too!). Everyone’s “healthiest bread” might look a little different!
15 best high fiber bread choices from a dietitian
After thorough research and numerous taste tests, I’ve compiled a list of my top choices for the best high fiber bread options that offer great taste and texture without compromising on health benefits. PS- if you want this list sent in a PDF to your inbox, click here. Here are my top picks:
1. Dave’s Killer Bread 21 Whole Grains and Seeds
Dave’s is hands down my favorite. It’s loaded with whole grains, providing a hearty dose of fiber that can keep you feeling satisfied for hours. Plus, it’s super flavorful and has a great soft texture with a hint of sweetness. I also love their buns, English muffins, and bagels.
Two slices of 21 Whole Grains and Seeds bread provide a whopping 10 grams of fiber.
2. Arnold Grains Almighty
Arnold Grains Almighty bread is a standout choice for its high fiber content and delicious taste. It’s a hearty bread made from a blend of whole grains and seeds, providing a satisfying crunch and a boost to your daily fiber intake.
Two slices of Arnold Grains Almighty have a satisfying 7 grams of fiber.
3. Ezekiel Bread
Ezekiel bread is a nutrient-dense, high fiber bread made from sprouted whole grains. It’s a wonderful option for those looking for a natural, unprocessed bread that’s packed with fiber. Just keep in mind, this tastes like a high fiber bread, so if you’re just getting started I wouldn’t choose this one first.
Two slices of Ezekiel 4:9 Original bread provides you with 12 grams of fiber!
P.S. This bread is in your grocer’s freezer, not in the regular bread aisle.
4. Nature’s Own Keto
While I don’t particularly love the name, Nature’s Own Keto bread makes the list. Despite its low carb count, this bread offers a decent amount of fiber per serving and has a pleasant texture that’s perfect for those following a keto diet or anyone who is a bigger fan of soft, white bread. The only drawback: the fiber might be too much if you have a sensitive belly.
Two slices of Nature’s Own Keto Soft White bread have 18 (yes, 18!) grams of fiber. This one has the most fiber out of all 15.
5. Arnold Organic 22 Grains and Seeds
This bread is a fiber powerhouse. Arnold Organic 22 Grains and Seeds bread combines a variety of whole grains and seeds to create a loaf that’s high in fiber and has great flavor too.
Two slices of Arnold 22 Grains and Seeds bread provide 8 grams of fiber.
6. Pepperidge Farm Whole Grain 100% Whole Wheat
This whole-grain bread is another great option that you’re likely to find at most grocery stores. It uses whole wheat flour and cracked wheat.
Two slices of Pepperidge Farm Whole Grain 100% Whole Wheat Bread bread provides 6 grams of fiber.
7. Pepperidge Farm Farmhouse 100% Whole Wheat
This Pepperidge Farm option is very similar to the previous one, but it actually is a different bread with slightly higher fiber and a more “freshly baked” texture, in my opinion. Both are great choices.
Two slices of Pepperidge Farm Farmhouse 100% Whole Wheat Bread has 8 grams of fiber.
8. Sara Lee Classics 100% Whole Wheat
This whole wheat bread is soft, flavorful and carried at most grocery stores. This bread also doesn’t contain high fructose corn syrup, artificial flavors, or artificial colors.
Two slices of Sara Lee Classics 100% Whole Wheat Bread bread provides 8 grams of fiber.
9. Sola Deliciously Seeded
Sola Deliciously Seeded bread is a great option if you’re looking to amp up your fiber intake. The bread is low in carbs and high in fiber, offering a deliciously seeded texture that pairs well with a variety of toppings.
Two slices of Sola Deliciously Seeded bread provide 14 grams of fiber.
10. Sprouted for Life™ Gluten-Free Flax Bread
Are you looking for high fiber gluten-free breads? This is a really good option! Just like with the previous suggestions, we want to prioritize breads that have more whole grains. But in this case, gluten-free ones!
This bread is a nourishing combo of flax seeds, chia seeds, and quinoa.
Two slices of Sprouted for Life Gluten-Free Flax bread provide 8 grams of fiber.
11. Arnold Healthy Multi-Grain Bread
The Arnold brand really kills it when it comes to high fiber choices. The very first ingredient is whole wheat flour, which is always a good sign. It also contains flaxseed, bulgur wheat, cornmeal, oats, brown rice, and sunflower seeds.
Two slices of Arnold Healthy Multi-Grain Bread has 6 grams of fiber.
12. Angelic Bakehouse Sprouted Whole Grain
This whole grain bread has a sprouted whole grain blend of wheat berries, quinoa, millet, oats, barley, rye berries, and amaranth. Each slice also has an impressive 5 grams of protein!
Two slices of Angelic Bakehouse Sprouted Whole Grain Bread has 6 grams of fiber.
13. Rudi’s Organic Honey Sweet 100% Whole Wheat
This whole wheat bread is sweetened with honey and uses whole wheat as its main fiber source.
Two slices of Rudi’s Organic Honey Sweet 100% Whole Wheat Bread has 6 grams of fiber.
14. Silver Hills Bakery Vegan The Big 16 Sprouted Grain
This sprouted wheat bread is made with organic sprouted whole wheat and 7 other sprouted grains as well as seeds. It’s certified vegan as well as peanut and nut-free. Each slice also has an impressive 6 grams of protein.
Two slices of Silver Hills Bakery Vegan The Big 16 Sprouted Grain Bread has 8 grams of fiber.
15. Simply Nature Graintastic Organic Thin-Sliced Bread
This bread is basically a dupe for Dave’s Killer Bread, and you’ll find it at Aldi. The taste, texture and nutrition facts are very similar and more affordable if you shop at Aldi.
Two slices of Simply Nature Graintastic has 8 grams of fiber.
Satisfaction matters, too
When incorporating high fiber bread into your diet, it’s important to remember that enjoyment is a key part of maintaining a healthy eating habit. After all, our eating habits are not just about the nutrients we consume, but also about the pleasure and satisfaction we get from our meals.
If your healthy diet feels like a chore or a drudgery, it’s unlikely we will stick to those habits for long. This is why a lot of diets “fail”; they weren’t sustainable long term.
High fiber bread doesn’t need to be bland or unappealing. As you can see from the list above, there’s a wide variety of delicious high fiber breads available, each with a unique mix of grains and seeds, texture, flavor, and price point.
Experiment with different brands and types of high fiber bread until you find the one (or ones!) that you enjoy the most.
Also, keep in mind that just because your usual bread choice is a high-fiber one, that doesn’t mean that we can never enjoy a low-fiber bread. If I go out to eat, you better believe I’m going to enjoy the bread basket, even though it may not be a high fiber choice.
The important of hydration
As you incorporate more high fiber bread into your diet, it’s very important to increase your water intake.
Fiber works by absorbing water in your digestive tract, thereby promoting regular bowel movements and reducing the risk of constipation. However, if you’re not drinking enough fluids, a high-fiber diet can have the opposite effect, leading to dehydration and constipation.
So, as you’re enjoying your delicious, fiber-rich bread, remember to pair it with a glass of water for optimal gut health.
Staying well-hydrated will ensure your digestive system functions smoothly, allowing you to reap the full benefits of your dietary fiber intake.
High fiber recipes
If you’re looking for high fiber bread, I bet you’re interested in high fiber recipes too! Here are a few of my favorites:
- High Fiber Berry Smoothie
- Easy Healthy High Protein Pasta Salad
- Chocolate Oat Milk Chia Seed Pudding
- Blueberry Cheesecake Overnight Oats
- Brussel Sprout Pasta Salad Bowls
That’s a wrap!
Healthy eating is a journey, not a destination, and high-fiber bread is an easy yet effective way to get more fiber into your diet.
Remember, the best choices are 100% whole grain, high in fiber, and low in added sugars. Don’t be fooled by the “multigrain” label, always look for whole grains listed among the first ingredients.
Keep it interesting by exploring different brands and textures, and remember, enjoyment is key to sustainable healthy habits. And finally, don’t forget to hydrate!
If you want to take the guesswork out of making healthy, balanced choices, check out The Balanced Basics Handbook. It’s a step-by-step starter guide for building healthy, sustainable, realistic habits.
3 Responses
I very much enjoyed your Article. My heart doctor because of my pacemaker and the installation of a watchman in my heart told me, I need to change my diet and go on a healthier diet. I am also diagnosed prediabetic. I take some heart medication and an aspirin but nothing for my prediabetes.
You write quite a bit about losing weight and that’s just the opposite issue I have. I’m 76 years old 6 foot four and weigh 156 pounds. My weight was around 170. I’ve been on this healthy diet for six months. I usually have a well-balanced breakfast and lunch and I’m a little challenged for dinner, meaning my wife doesn’t have the same ideas about nutrition. for a healthy dinner. I want to gain weight do I just stay on this diet but eat more. My doctors aren’t concerned about my weight. Maybe I shouldn’t be either.
This is a great article. I am on a quest to get more fiber into my diet! I looked up many of these brands and their nutrition labels, and the fiber amounts on the labels is different. (For example, Dave’s- 5 g. and Ezekiel – 3 g. I’m wondering where you found the amounts of fiber for this article. Thank you!
Hi Steph, glad this was helpful! Nutrition labels do sometimes change slightly as brands update their labels, so there may occasionally be some small discrepancies. I always recommend reading the label in hand for the most up to date information about that product. These are all still great choices for a bread containing more fiber.