Best Bread for Fiber: Are There Health Benefits of High Fiber Bread?

Best Bread for Fiber: Are There Health Benefits of High Fiber Bread?

Posted on: Bread

By Dr. Jorge, Ph.D.

Wildgrain is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. 

Did you know that some types of bread contain more fiber than others? You've probably heard that fiber is healthy for you, and you may be aware that some foods contain more fiber than others. To learn more, keep reading to discover which breads will help you to eat a high-fiber diet, as well as the health benefits that can result from incorporating more fiber into your meals.

Does bread have fiber? How much fiber does bread usually have?

All bread contains fiber, however, certain types of bread have more fiber than others. A slice of white bread usually has around 0.6 grams of fiber, while a slice of whole wheat bread has more than triple the amount of fiber found in white bread with 1.9 grams of fiber. Similarly, bread made from whole grains can contain up to 5 grams of fiber per slice.

What are the health benefits of high-fiber bread?

Consuming a diet high in fiber has been shown to result in numerous health benefits. One of the ways to do this is to choose bread that is high in fiber. Some health benefits of high-fiber bread include improving digestion, stabilizing blood sugar, attaining a healthy weight, and lowering cholesterol levels. Research studies have also shown that an increased intake of dietary fiber may be associated with a reduced risk of dying due to cardiovascular disease and cancer.

Is white bread high in fiber? Is sourdough bread high in fiber? Is wheat bread high in fiber?

No, white bread is not high in fiber. In fact, white bread has the least amount of fiber when compared to other types of bread. The same is true for traditional sourdough bread, as this is made from refined grains that are not high in fiber. Traditional sourdough bread contains about 1 gram of fiber per 1-ounce slice. However, whole wheat sourdough bread has a higher fiber content, containing up to 3 grams of fiber per serving. Any bread that is made of 100% whole wheat will have approximately the same amount of fiber as whole wheat sourdough bread. Just be sure the label lists whole wheat as one of the first ingredients, instead of refined wheat. If you want to start incorporating more fiber into your diet, try a loaf of bread from Wildgrain such as the slow-fermented 3-seed bread that has 3 grams of fiber per serving!

What bread has the most fiber? What is the best bread for fiber?

Bread made from 100% whole grains has the most fiber content when compared to other bread types. This can include rye bread, sourdough bread, sprouted grain bread, and multigrain bread so long as the bread is made entirely from whole grains. Any of these types of bread would be the best choice when deciding on a high-fiber bread option.

Is low-carb bread high in fiber? Is low-carb, high-fiber bread better for you?

Yes, low-carb bread is often high in dietary fiber, mostly insoluble fiber. Low-carb, high-fiber bread may be a good choice for you depending on your overall health goals. This type of bread is especially beneficial for those with diabetes because dietary fiber is indigestible and won’t cause blood sugar spikes. While low-carb bread is good for diabetics, it is not as nutritious as other types of bread and may leave you feeling hungry soon after consumption due to the lower carbohydrate and overall nutrient content.

Is high-fiber bread better for weight loss?

Foods that are rich in soluble fiber, including high-fiber bread, can promote weight loss as studies have shown that eating more soluble fiber can help you lose belly fat and prevent future belly fat gain. One potential explanation for this effect is that people who consume more soluble fiber have a greater diversity of gut bacteria. Soluble fiber is also a natural appetite suppressant, reducing levels of hunger hormones that the body produces. Fiber can also help to reduce your appetite by slowing the digestion of food through the gut.

Is high-fiber bread better for digestion?

Yes, high-fiber bread is undoubtedly better for your digestion overall. This is because fiber helps to increase the weight and size of your stool, making it easier for it to pass through your digestive system and preventing constipation. Fiber also encourages a diverse gut microbiome. A high-fiber diet has also been shown to lessen the symptoms of irritable bowel syndrome and lower your risk of developing diverticulitis, a serious gut condition that can result in waste becoming trapped in your digestive system.

Where can I buy healthy bread online?

At Wildgrain, we specialize in making high-quality, fresh breads that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, rolls, pastries, and fresh pastas. Some of our popular breads include sourdough whole wheat, sourdough 7-grain, slow-fermented 3-seed bread,  and sourdough rye. We are proud to offer healthy breads, made with non-GMO flour and without added sugar or preservatives. Learn more about Wildgrain and our artisanal baking and cooking methods.


About the Author

Dr. Jorge has been a public health researcher for many years, holding both a Bachelor's degree and a Ph.D. in Chemistry. They presently work as a medical writer and love being able to assist others in understanding various health and scientific topics.


This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.