7 Best High Fiber Breads (According to a Dietitian)

If you are looking for the bread with the highest fiber that can help you reach your daily goals, this article will help you find the best fit for you. Whether you are eating high fiber for your gut, heart or overall health, these breads can be an excellent addition to your diet. 

What is fiber and why is it good for you?

Dietary fiber consists of the parts of plant foods that you cannot digest. It travels through your stomach and intestines and can potentially be used as fuel for your gut bacteria. It adds bulk to your stool, making for larger stools that are easier to pass. This is why fiber can be beneficial for both constipation and diarrhea. 

Fiber has a wide variety of benefits. Here are a few noteworthy benefits:

• Improves bowel movements
• Improves overall gut health
• Helps lower cholesterol levels
• Regulates blood sugar
• Improves body weight

Food sources of fiber include beans and legumes, nuts and seeds, fruits, vegetables and whole grains. It’s best to include a variety of each of these categories in your diet to ensure you are consuming adequate fiber as well as a variety of different kinds of fiber. 

How to check how much fiber a bread has

It’s important to check how much fiber is in your bread. Even if the labels say “multigrain” or “contains whole grains” this doesn’t mean it’s a high fiber product. Ideally, your bread should have whole grains or whole wheat listed as the first ingredient. It’s also important to check the nutrition label.

If you look at the nutrition facts label below, you can see dietary fiber is listed under total carbohydrates. Next to “Dietary Fiber” you will find a number. This is the number of grams of fiber that is in one serving of the bread. Some breads list one serving as one slice, others list it as two slices. Be sure to take note of this. 

It’s best to find a bread that contains at least three grams of fiber per serving. Ideally, you should try to find one with more, but often very high fiber breads aren’t as tasty. Find one you enjoy that has at least three grams of fiber. 

The 7 Best High Fiber Breads

Overall Best: Dave’s Killer Bread Organic 21 Whole Grains and Seeds Bread

This is my top pick because it tastes delicious, plus it’s high in fiber and protein. It doesn’t just contain whole wheat, it also contains a mix of flaxseed, sunflower seeds, sesame seeds, pumpkin seeds, barley, oats, rye and more. As mentioned earlier, the more variety of plant foods, the better for your gut health, so this is absolutely a great pick.

In one serving of this whole wheat bread, there is:

• 110 calories
• 5 grams of protein
• 22 grams of carbohydrates
• 1.5 gram of fat
• 5 grams of fiber

Most Affordable: Arnold’s 100% Whole Wheat Bread

This bread is a classic and not only tastes great, it’s affordable. Prices vary depending on the store, but on Amazon, it comes out to around $0.18 per ounce. While the whole loaf may be more expensive than other options, per ounce it’s actually the cheapest among competing brands. That being said, store bought whole wheat bread is another good option and it’s typically cheaper than any brand, even Arnold’s. 

In one serving of this whole wheat bread, there is:

• 110 calories
• 4 grams of protein
• 21 grams of carbohydrates
• 2 gram of fat
• 3 grams of fiber

Best Gluten-Free: Schar Multigrain Gluten-Free Bread

If you have celiac or a gluten intolerance, this bread is going to be the best high fiber option for you. It’s high in protein, tastes good (I recommend getting it toasted) and is completely gluten-free. Since many gluten-free breads are devoid or very low in fiber, this is going to be an all around better option.

In one serving of this whole wheat bread, there is:

• 160 calories
• 2 grams of protein
• 35 grams of carbohydrates
• 1.5 gram of fat
• 3 grams of fiber

Best Sourdough: Izzio Lucky Seven Multigrain Sourdough

Sourdough is great on so many levels. It’s tasty and fermented, which can help improve overall health. This sourdough is made using a sourdough starter instead of yeast, which is the traditional (and better) way to make sourdough. It also contains a variety of plant foods, including wheat, sunflower seeds, pumpkin seeds, flaxseed, sesame seeds, oats and barley. 

In one serving of this whole wheat bread, there is:

• 90 calories
• 3 grams of protein
• 15 grams of carbohydrates
• 1.5 gram of fat
• 3 grams of fiber

Best High Protein: Nature’s Own 100% Whole Wheat Bread 

I was surprised to find out how much protein is in this whole wheat bread. In two slices, there is eight grams of protein, which is about as much as an ounce of meat. If you are looking to boost your fiber and protein intake, this bread may be the way to go. Plus, it’s pretty affordable and widely available in grocery stores. 

In two slices of this whole wheat bread, there is:

• 120 calories
• 8 grams of protein
• 22 grams of carbohydrates
• 1 gram of fat
• 4 grams of fiber

Best Organic: 365 by Whole Foods Market Organic Sprouted Wheat Honey & Oat Sandwich Bread

If you choose to eat organic, this whole wheat bread may be the best option for you. It’s high in fiber and protein. This is actually a store brand (Whole Food’s brand), so it’s pretty affordable, plus it’s available on Amazon so you don’t need to go to the store to purchase it. 

In one slice of this whole wheat bread, there is:

• 90 calories
• 5 grams of protein
• 18 grams of carbohydrates
• 0.5 gram of fat
• 3 grams of fiber

Best Sprouted: Food for Life Flourless Sprouted Grain Bread

Sprouted grains have been more popular over the last decade and for good reasons. There is some evidence to suggest the nutrients in sprouted grains are more readily absorbed by the body compared to unsprouted grains. Plus, sprouted grains may have higher antioxidant levels compared to unsprouted grains. This brand in particular is one of the first to make sprouted grain products, which is why they do it so well.

In one slice of this whole wheat bread, there is:

• 80 calories
• 5 grams of protein
• 15 grams of carbohydrates
• 0.5 gram of fat
• 3 grams of fiber