7 Best High-Fiber Bread Choices, According to a Dietitian
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Fiber is a nonessential nutrient but it offers many health benefits.
Consuming a diet rich in fiber can help you maintain a healthy weight, support healthy blood sugar and cholesterol levels, and improve bowel health, among other benefits.
Fruits, vegetables, whole grains, and legumes like beans are the best natural sources of fiber.
While bread is uncommonly viewed as a high-fiber food, several varieties are indeed good sources.
This article lists the 7 best high-fiber bread choices.
A quick look at the best high-fiber bread choices
- Best overall: Brownberry Health Nut
- Best tasting: Dave’s Killer Bread 21 Whole Grains and Seeds
- Best for diabetics: Ezekiel 4:9 Sprouted Bread
- Best for high cholesterol: Pepperidge Farm Whole Grain Oatmeal
- Best for weight loss: Oroweat Double Fiber
- Best for weight gain: Pepperidge Farm Whole Grain Multi-Seed
- Best gluten-free: Three Bakers 7 Ancient Grains
How I chose these high-fiber bread choices:
- Nutritional value: Each bread choice provides at least 3 grams of fiber per slice.
- We’ve tried them: I only include bread choices that I have personally tried so IO can confidently speak to and recommend them.
You can purchase most of our bread picks on Amazon but it may be best to purchase them at your local grocery or healthy foods store since they are perishable.
Most of the breads also tend to be much cheaper in-store rather than on Amazon.
My picks for the best high-fiber bread choices
Best overall
Brownberry Health Nut
Brownberry Health Nut takes the best overall choice since it can meet most people’s needs for a high-fiber bread, it’s widely available, and is the most budget-friendly.
Each slice provides 3 grams of fiber from nuts, seeds, and various whole grains, including wheat, rye, corn, oats, millet, brown rice, and barley.
It had good flavor and a soft texture.
Nutrition facts per slice:
- Calories: 110
- Fiber: 3 grams
- Fat: 2.5 grams
- Carbs: 20 grams
- Protein: 5 grams
Best tasting
Dave’s Killer Bread 21 Whole Grains and Seeds
Many people liken the taste and texture of fiber-rich bread to that of cardboard.
While this may be true for some, it’s certainly not the case for Dave’s Killer Bread 21 Whole Grains and Seeds.
Of the other high-fiber bread on this list, Dave’s Killer Bread had the softest texture and tasted the best.
It also toasted well and didn’t become crumbly in the process.
Dave’s Killer Bread provides 5 grams of fiber per slice and 260 mg of alpha-linolenic acid (ALA) from flax seeds.
ALA is the form of omega-3 found in plants that your body converts a small percentage of to the most important omega-3s — eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) (1).
Flax seeds make a great ingredient for high-fiber smoothies as well.
Nutrition facts per slice:
- Calories: 110
- Fiber: 5 grams
- Fat: 1.5 grams
- Carbs: 22 grams
- Protein: 5 grams
Best for diabetics
Ezekiel 4:9 Sprouted Bread
Fiber is beneficial for maintaining healthy blood sugar levels in everyone, but especially in people with diabetes.
Limiting added sugars is also key for maintaining healthy blood sugars.
Providing 3 grams of fiber and no added sugar per serving, Ezekiel 4:9 Sprouted Bread is the perfect choice for people with diabetes.
Inspired by the scripture, Ezekiel 4:9 contains a combination of six sprouted grains and legumes.
Sprouted grains are seeds that have begun to sprout and are harvested before they can grow into a plant.
Sprouting increases the nutrient content and enhances your body’s absorption of many nutrients (2).
Ezekiel 4:9 was the densest among the high-fiber breads on this list and made for a hearty sandwich.
Food for Life — the maker of Ezekiel 4:9 Sprouted Whole-Grain Bread — also makes high-fiber cereal, which provides 6 grams of fiber per serving.
Nutrition facts per slice:
- Calories: 80
- Fiber: 3 grams
- Fat: 0.5 grams
- Carbs: 15 grams
- Protein: 5 grams
Best for high cholesterol
Pepperidge Farm Whole Grain Oatmeal
Pepperidge Farm Whole Grain Oatmeal provides 3 grams of fiber from whole wheat flour and oats.
Oats contain a fiber called beta-glucan that has powerful cholesterol-lowering effects.
One study suggested that consuming 3 grams or more of beta-glucan per day may reduce low-density lipoprotein (LDL) or “bad” cholesterol by 5–10% in people with and without high cholesterol (3).
Pepperidge Farm Whole Grain Oatmeal has a sweet taste — likely because of the added honey — and a soft texture.
I couldn’t find this bread on Amazon.com but I found it at my local grocery store.
For a list of high-fiber oatmeal choices, check out this article.
Nutrition facts per slice:
- Calories: 110
- Fiber: 3 grams
- Fat: 1.5 grams
- Carbs: 20 grams
- Protein: 5 grams
Best for weight loss
Oroweat Double Fiber
Oroweat Double Fiber provides the fewest number of calories but the most fiber among all the bread products on this list.
Consistently eating fewer calories than your body needs is necessary to lose weight so emphasizing low-calorie but filling foods like Oroweat Double Fiber is key.
Each slice of Oroweat Double Fiber also provides 4 grams of protein.
Protein is beneficial for weight loss since it increases your metabolism, helps you retain muscle mass, and promotes satiety so you feel less hungry (4).
Oroweat Double Fiber provided a much more subtle flavor compared with the other high-fiber products on this list but had a good texture.
I found this bread at my local grocery store. It’s unavailable for purchase on Amazon.com.
Nutrition facts per slice:
- Calories: 80
- Fiber: 4 grams
- Fat: 1.5 grams
- Carbs: 19 grams
- Protein: 4 grams
Best for weight gain
Pepperidge Farm Whole Grain Multi-Seed
Gaining weight requires that you consistently consume more calories than your body needs (calorie surplus).
Bread isn’t a significant source of calories but every calorie counts when you’re trying to gain weight.
At the same time, you still want to ensure you’re focusing on fiber-rich foods for their health benefits.
Pepperidge Farm Whole Grain Multi-Seed bread provides 130 calories per slice, more than the other high-fiber bread products on this list.
Each slice is soft but provides an added crunch from the various types of seeds it contains, including sunflower, pumpkin, and chia seeds, which supply some of the bread’s 3 grams of fiber.
Spread on peanut butter and drizzle with honey for a fiber-rich, high-calorie snack.
I purchased this bread at my local grocery store as I couldn’t find it on Amazon.com.
Nutrition facts per slice:
- Calories: 130
- Fiber: 3 grams
- Fat: 3.5 grams
- Carbs: 19 grams
- Protein: 6 grams
Best gluten-free
Three Bakers 7 Ancient Grains
Most high-fiber breads are made from gluten-containing grains like wheat, barley, rye, and triticale.
Thus, it can be difficult to find bread that is both gluten-free and rich in fiber.
However, Three Bakers 7 Ancient Grains accomplishes both.
Three Bakers 7 Ancient Grains is made from seven ancient grains, including amaranth, hemp, quinoa, teff, sorghum, flax, and millet.
Unlike other grains like common wheat and corn, which have been subject to modern breeding and selection, ancient grains have remained unchanged for hundreds of years (5).
Some gluten-free breads tend to be hard, dry, and crumbly, but Three Bakers 7 Ancient Grains held together just fine and retained a soft texture.
You can purchase this bread on Amazon.com but I found it at a local health foods store.
Nutrition facts per slice:
- Calories: 95
- Fiber: 3.5 grams
- Fat: 1.5 grams
- Carbs: 19 grams
- Protein: 1.5 grams
A comparison of the best high-fiber bread choices
Here’s a quick look at how my top picks for high-fiber breads compare:
| High-fiber bread | Best For | Fiber |
|---|---|---|
| Brownberry Health Nut | Everyone | 3 grams |
| Dave’s Killer Bread 21 Whole Grains and Seeds | Taste | 5 grams |
| Ezekiel 4:9 Sprouted Bread | Diabetics | 3 grams |
| Pepperidge Farm Whole Grain Oatmeal | High cholesterol | 3 grams |
| Oroweat Double Fiber | Weight loss | 4 grams |
| Pepperidge Farm Whole Grain Multi-Seed | Weight gain | 3.5 grams |
| Three Bakers 7 Ancient Grains | Gluten-free | 3.5 grams |
The bottom line
With the variety of breads available, it can be difficult to select one that is rich in fiber but suits your goals.
Brownberry Health Nut can meet most people’s needs for a high-fiber bread, but the other breads on this list may be a better fit depending on your goals.
