Best High Fiber Breads for Health & Weight Loss

Choosing the Best High Fiber Breads

Bread can be part of a healthy diet, especially when you opt for varieties that are high in fiber. The right high fiber breads provide satiety, energy, nutrients and support digestive and heart health. But with so many options lining store shelves, how do you pick the best fiber-rich loaves?

When choosing bread, look for whole grain as the first ingredient, at least 3 grams of fiber per slice, and minimal added sugars. Sprouted and sourdough breads are also excellent high fiber choices. Understanding how to identify truly healthy bread can help you make smart choices.

Benefits of High Fiber Bread

Here are some of the top benefits of picking high fiber bread options:

• Keeps you feeling full and satisfied longer
• Helps regulate blood sugar levels
• Lowers cholesterol and risk of heart disease
• Promotes healthy digestion and regularity
• Provides prebiotics to nourish probiotics
• Reduces spikes in insulin levels

What Makes a Bread High in Fiber?

Fiber content comes down to the flour used to bake the bread. Look for these characteristics of high fiber bread:

• 100% whole grains - Made entirely from whole wheat, rye, oats etc. with all nutrients intact.
• Sprouted grains - Made from sprouted whole grains that are easier to digest.
• Bran - Includes wheat bran which is concentrated fiber.
• Seeds and grains - Added healthy seeds, nuts or grains boost fiber.
• Minimal processing - Less grinding and refining preserves more fiber.

Reviews of the Best High Fiber Bread Options

Here is an overview of some top high fiber bread picks, including the fiber content per slice and key features:

Ezekiel 4:9 Sprouted Whole Grain Bread

• 3g fiber per slice
• Made with sprouted whole grains and legumes
• All organic ingredients
• No flour or gluten
• Vegan and dairy-free

Dave's Killer Bread Organic 21 Whole Grains and Seeds

• 5g fiber per slice
• Made with organic whole grains, seeds and berries
• Non-GMO Project verified
• No artificial ingredients

Mestemacher Schrotbrot Pumpernickel

• 3g fiber per slice
• Made with whole rye and wheat grains
• Sourdough bread containing probiotics
• Long fermentation increases digestibility

Food For Life Ezekiel 4:9 Flax Sprouted Whole Grain Bread

• 4g fiber per slice
• Sprouted whole grains and flaxseed
• Vegan, dairy-free, soy-free
• No flour or gluten

Manna Organic Pumpernickel Rye Bread

• 4g fiber per slice
• Made with organic rye and whole grains
• Certified kosher whole grain bread
• Aged sourdough process

Tips for Finding High Fiber Bread

Use these tips to identify truly healthy high fiber bread options at the grocery store:

Check the Ingredient List

The first ingredient should be 100% whole grain like whole wheat, whole rye etc. Look for the word "whole" which indicates more fiber.

Examine Fiber Content

Aim for at least 3 grams of fiber per slice. 5 grams or more is excellent. Bread with under 2g fiber per slice is low.

Watch Added Sugars

Avoid bread with high fructose corn syrup, cane sugar or other added sugars near the top of the ingredients.

See Where It's Shelved

Quality fiber-rich bread is usually stocked in the bakery or frozen section, not the regular bread aisle.

Consider Sprouted & Sourdough

Sprouted and long-fermented sourdough breads are easier to digest and break down in the body.

Pair with Protein or Fats

Eat high fiber bread with protein and healthy fats to control blood sugar spikes.

High Fiber Bread Brands Worth Trying

Here are some top brands producing high quality, fiber-loaded breads to add to your shopping list:

Manna Bread

• Organic sprouted breads
• 3-5g fiber per slice
• Flax, hemp, quinoa, millet options

Silver Hills Bakery

• Sprouted ancient grains and seeds
• Big 16 Bread has 12g fiber per 2 slices
• Non-GMO Project verified

Food For Life

• Ezekiel gluten-free sprouted bread
• English muffins and tortillas too
• Vegan and kosher

Mestemacher

• Seed, rye, whole grain varieties
• Long fermented sourdough
• 3-5g fiber per slice

Dave's Killer Bread

• Organic whole grain and seeded loaves
• At least 5g fiber per slice
• Non-GMO, no artificial ingredients

Making Your Own High Fiber Bread

For the ultimate control over ingredients, consider baking your own high fiber bread at home. Here are some tips:

Use Whole Grain Flour

Opt for 100% whole grain flours like whole wheat, rye, spelt or kamut. White flours have the fiber removed.

Try Nut Flours

Almond flour, coconut flour and oat flour add extra fiber and nutrition. Substitute up to 1/4 the wheat flour.

Add Seeds & Grains

Chia seeds, flax seeds, sunflower seeds, oats and millet boost fiber content. Add 2-4 tablespoons per loaf.

Make Sourdough

Using a sourdough starter instead of yeast increases beneficial fermentation and the bioavailability of nutrients.

Let Dough Rise Thoroughly

Giving dough plenty of time to rise helps break down gluten and phytic acid that inhibit mineral absorption.

Replace Oil with Avocado

Swap vegetable oil for mashed avocado to increase healthy fats that slow absorption of carbohydrates.

High Fiber Bread Recipes to Try

Once you understand what makes bread high in fiber, it's easy to adapt any basic bread recipe. Here are a few tasty high fiber bread recipes to try:

Seeded Spelt Sourdough Bread

Ingredients: Spelt flour, sourdough starter, flax seeds, sunflower seeds, chia seeds, oats, olive oil, salt.

100% Whole Wheat Bread

Ingredients: 100% whole wheat flour, water, salt, yeast. Optional: honey, nuts, seeds.

Gluten-Free Quinoa Bread

Ingredients: Quinoa flour, millet flour, flax meal, psyllium husk, yeast, salt, eggs.

Pumpernickel Rye Bread

Ingredients: Rye flour, whole wheat flour, cocoa powder, coffee, molasses, caraway seeds.

Coconut Flour Keto Bread

Ingredients: Coconut flour, eggs, yeast, butter or oil, water or almond milk.

Tips for Storing High Fiber Bread

To retain freshness and minimize waste with high fiber loaves:

• Store cut bread at room temp up to 3 days.
• Refrigerate unused bread in plastic for 5-7 days.
• Freeze extra loaves for 3-6 months.
• Thaw frozen bread overnight in fridge.
• Revive stale bread by steaming or baking at 300F for few minutes.

High Fiber Bread - The Bottom Line

With a little knowledge, it's easy to choose fiber-rich healthy bread. Look for whole grains, sprouted varieties and artisan sourdough breads. Check the label for at least 3g fiber per slice and minimal added sugars. Or get creative and bake your own high fiber loaf. Your body will thank you!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.