Fiber is an essential nutrient for digestion and overall health. Since grain products are a staple in the North American diet, choosing a high fiber bread can be a simple way to boost your daily fiber intake. We’ve rounded up a list of the 13 Best High Fiber Bread Options at the grocery store to help you increase your fiber intake and support your health.
What is Fiber?
Fiber is a non-digestible carbohydrate found in plant foods such as whole gruit, vegetables, whole grains, and pulses (such as lentils, beans, and chickpeas). Though we don’t fully digest or break down fiber, it plays an essential role in many aspects of health. Getting enough fiber each day is helpful for keeping your digestion regular, can help lower blood cholesterol levels, manage blood sugars, and keep you fuller longer.
How Much Fiber Do We Need in a Day?
The Daily Recommended Intake of Fiber for adults is 22-28g daily for females and 31-34g/d for males in the USA. In Canada, the recommended intake for adults is 25g/d for females and 38g/d for males. Though these targets may not seem like much, most Americans and Canadians only meet 50% of their daily fiber needs.
Sources of Fiber
Fiber is found in plant foods such as fruits, vegetables, pulses, and whole grains. Since grain products such as bread is a staple in the North American diet, swapping your usual low fiber bread for a higher fiber alternative can significantly increase your daily fiber intake.
What is Considered a High Fiber Bread?
The fiber content in bread ranges widely from 1-11g per slice. Look for bread that contains at least 3g of fiber per slice or over 10% Daily Value. No time to read all the bread labels on your next grocery store visit? No problem! Check out our list of the Best High Fiber Bread Options at the Grocery Store below to give your next sandwich a boost.
Best High Fiber Bread Options at the Grocery Store
1. Old Thyme 647 Bread
Old Thyme 647 Breads have 7-8g of fiber per slice.
2. Orowheat Whole Grains Double Fiber bread
Orowheat Double Fiber bread contains 6g of fiber per slice. The other flavors are also a source of fiber, with 3g per serving.
3. Queen St. Bakery Chia bread
Queen St. Bakery Chia bread contains 6g of fiber per slice. This is also a low sodium option, with only 45mg sodium per slice.
4. Mastemacher Bread
Mastemacher bread is made from whole grains and has 6-11g of fiber per slice, depending on the flavor.
5. Dave’s Killer Bread Whole Grains and Seeds
Dave’s Killer Bread contains 4-5g of fiber per slice. The 21 Whole Grains and Seeds flavor is highest in fiber, with 5g per slice.
6. Alvarado St. Bakery Bread
Alvarado St. Bakery Sonoma Seeds and Whole Wheat flavors have 4g of fiber per slice.
7. Simple Truth Sprouted Bread
Simple Truth Sprouted Honey Oat has 5g of fiber per slice. The Sprouted Grain & Legume flavor and Flax & Chia flavors are also a great source of protein, with 4g per slice.
8. Brownberry 17 Grains and Seeds
Brownberry 17 Grains and Seeds contains 4g of fiber per slice. The other whole grain flavors are also a good source of fiber, with 3g per slice.
9. Silver Hills Bread
Silver Hills bread contains 4-4.5g fiber per slice, depending on the flavor.
10. Pepperidge Farm 100% Whole Wheat
Pepperidge Farm 100% Whole Wheat contains 4g of fiber per slice.
11. Rudolph’s Multigrain Sourdough Bread
Rudolph’s Multi-Grain contains 3.5g fiber per slice.
12. Stonemill Sprouted Rye & 12 Grains
Stonemill Sprouted Rye & 12 Grains contains 3g of fiber per slice.
13. Ezekiel 4:9 Bread
Ezekiel 4:9 Sprouted whole grain loaf contains 3g of fiber per slice.
What’s your favorite high fiber bread? Let me know in the comments below!
Related Posts:
- 15 Low Sodium Bread Brands at the Grocery Store
- 17 Best High Fiber Low Sugar Cereal
- Is Pita Bread Healthier than Other Bread? Dietitian Review.
Sources:
- Fibre, Health Canada (2019).
- Dietary Guidelines, USDA (2020-2025)
- Fiber Intake of the U.S Population, NHANES 2009-2010.
