Whether you enjoy peanut butter on toast, a turkey sandwich, or French toast with your weekend breakfast, choosing a high fiber bread can help you meet your fiber and health goals in a delicious and nourishing way.
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While bread may have gotten a bad rap during the “low carb craze,” it really is the ultimate accessible and convenient way to hit your fiber goals. Depending on the type you eat, one slice can have up to 6 grams of fiber (or more), along with protein and plenty of vitamins and minerals.
While specialty high fiber bread can be a little more expensive than “regular” white or store-brand 100% whole wheat bread, it’s generally less than $5-7 per loaf.
While you're filling your pantry with the highest fiber breads, check out the top high fiber cereals, fiber bars, and prebiotic drinks you can buy to easily hit your goals each day!
What bread should you choose to get the most fiber and nutrients per slice? I’ve included a list of 14 high-fiber breads recommended by dietitians so you can confidently add that next loaf to your grocery cart.
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Health benefits of high fiber bread
Bread can easily be enjoyed at any meal or snack as a tasty way to eat more fiber. The Dietary Guidelines for Americans 2020-2025 recommends 14 grams of fiber for every 1,000 calories eaten. While you don’t need to track or count your calories, aiming for around 25-28 grams per day is a good goal for most adults.
Some of the benefits of a high-fiber diet include:
- Lower blood sugar
- Lower blood cholesterol
- Reduced constipation (more regular bowel movements) and constipation symptoms like hemorrhoids, cramps, and bloating
- Lower blood pressure
- Reduce the risk of diabetes, certain cancers, heart disease, and some gastrointestinal diseases
- Increased diversity and health of the gut microbiome
What kind of fiber is in bread?
Bready is typically high in insoluble fiber since whole grains make up the bulk of the fiber from bread. But, many breads on this list may also be high in soluble fiber from other ingredients like seeds, nuts, oats, or flaxseed.
Beta-glucans is one type of soluble fiber found in many of these high-fiber breads. This fiber is especially good at creating a viscous environment in the digestive tract, trapping and excreting fats that could otherwise turn into blood cholesterol. You can find beta-glucans in bread containing oats and barley, as well as many high-fiber cereals and high-fiber pasta.
How to choose high fiber bread
When picking the best bread with high fiber, I reviewed ingredients and nutrition labels and spoke with fellow registered dietitians for their expert opinions and favorite bread that they eat themselves.
- Fiber content: All of the high fiber bread on the list has at least 3 grams of fiber per serving.
- Ingredients: When possible, choosing whole, unrefined grains is ideal. This means that the fiber and other nutritional value haven’t been stripped of the grains before adding them to the bread. Other helpful ingredients besides whole grains include oats, nuts, and seeds.
- Taste: We aren’t trying to eat cardboard over here. We want delicious, hearty, and healthful bread! While the taste and texture of all of these breads may not be for everyone, I considered this before adding them to the list!
I’ve included links for places where you can purchase these breads, but always check your local grocery store or health food store for more competitive pricing! For each brand, I’ve included a link to their website, most of which include a store locator to easily find a store nearest to you!
The 14 Best High Fiber Breads
Dave’s Killer Bread 21 Whole Grains and Seeds
Serving size: 1 slice (45 grams)
Fiber per serving: 5 grams
Other Nutrition: 110 calories, 1.5 g fat (0 g saturated fat),22 g carbs, 5 g added sugar, 5 g protein
Dave’s Killer Bread with 21 whole grains and seeds packs a lot of fiber into each slice with ingredients like whole wheat, flax seed, sunflower seeds, barley, rye, and more. “Not only does it have a generous 5 grams of fiber per slice, but it’s delicious and soft - perfect for sandwiches and avocado toast,” says Sarah Pflugradt, MS, RSN, CSCS.
“It tastes great and it has a hearty texture that holds up well with any sandwich filling or toast toppings, and has 1g of polyunsaturated (healthy) fat per slice thanks to the variety of seeds in it like ground flax, sesame, and pumpkin seeds,” adds Christina Iaboni, RD.
Ezekiel 4:9 Sprouted Grain Bread
Serving size: 1 slice (84 grams)
Fiber per serving: 3 grams
Other Nutrition: 80 calories, 0.5 g fat (0 g saturated fat), 15 g carbs, 0 g added sugar, 5 g protein
“My favorite is Ezekiel Sprouted Whole Grain bread with 3 g fiber, 5 g protein (with plant proteins) per slice, low in sodium, and packed with a nutty flavor it is a great addition to any meal,” says Emily Campbell, RD. “Since it's sprouted, this increases the bioavailability of the nutrients in the bread,” adds Lindsay Ducharme RD, CSR, LDN.
Silver Hills Sprouted Bread The Big 16
Serving size: 1 slice (36 grams)
Fiber per serving: 4 grams
Other Nutrition: 90 calories, 1 g fat (0 g saturated fat), 17 g carbs, 2 g added sugar, 6 g protein
Aside from fiber, high-quality bread can really pack in the protein as well. “My favorite is “the big 16” which has 4 g of fiber and 6 g of protein per slice,” says Wan Na Chun, MPH, RD. All that protein comes from grains and seeds (16 kinds, to be exact). “Silver Hills uses organic ingredients and no preservatives in their bread,” Chun adds.
Arnold's 12 Grains & Seeds bread
Serving size: 1 slice (32 grams)
Fiber per serving: 3 grams
Other Nutrition: 110 calories, 3 g fat (0 g saturated fat), 19 g carbs, 2 g added sugar, 5 g protein
Arnold's 12 Grains & Seeds bread also gets its high fiber and protein from multiple kinds of whole grains and seeds. “At 3 grams of fiber and 5 grams of protein per slice, you're guaranteed to stay full for hours,” says Catherine Karnatz, MPH, RD, dietitian and owner of Nutrition Education RD. “I love spreading peanut butter over my toast and topping it with sliced bananas for an easy balanced breakfast,” Karnatz adds.
Silver Hills Omegamazing Bread
Serving size: 1 slice (37 grams)
Fiber per serving: 4 grams
Other Nutrition: 90 calories, 1.5 g fat (0 g saturated fat), 16 g carbs, 2 g added sugar, 5 g protein
Bread that has protein, fiber, and omega-3 fatty acids? Silver Hills Omegamazing bread checks all three. “Two slices packs a whopping 9 g of fiber and 10 g of protein. Plus, made with flaxseeds, you get a nice boost of Omega-3s to boot!” says Caroline Thomason, RD CDCES
Carbonaut Seeded Bread
Serving size: 1 slice (34 grams)
Fiber per serving: 6 grams
Other Nutrition: 80 calories, 3.5 g fat (0 g saturated fat), 8 g carbs, 0 g added sugar, 6 g protein
If you’re counting net carbs, Carbonaut bread has only 2 grams of net carbs, making it a very blood sugar-friendly option. “I recommend Carbonaut seeded bread as per slice it provides 80 calories, 8g carbs, 6g fiber and 6g protein,” says Vandana Sheth, RDN, CDCES, FAND, registered dietitian nutritionist and creator of Jumpstart: From Diagnosis to Immediate Action Take back control of your blood sugar program.
One Might Mill 100% power Grains Mighty Bread
Serving size: 1 slice (45 grams)
Fiber per serving: 4 grams
Other Nutrition: 110 calories, 2 g fat (0 g saturated fat), 19 g carbs,1 g added sugar, 6 g protein
“My go-to high-fiber bread is One Might Mill 100% Power Grains Mighty Bread, says Sarah Anzlovar, MS, RDN, LDN, intuitive eating dietitian for moms. This bread is made from a blend of whole wheat flour and seeds, adding 4 grams of fiber and 6 grams of protein to each slice. “I also love that it only has 1 gram of added sugar as so many breads are packed with added sugars,” says Anzlovar.
Joseph’s Flax, Oat Bran & Whole Wheat Wraps
Serving size: One wrap (42 grams)
Fiber per serving: 4 grams
Other Nutrition: 80 calories, g fat (0 g saturated fat), 12 g carbs, 1 g added sugar, 7 g protein
Want to skip the sandwich and enjoy a wrap instead? Joseph’s Flax, Oat Bran, and Whole Wheat Wraps have 4 grams of fiber, making it a hunger-kicking way to wrap up your sandwich. “It’s also high in protein and anti-inflammatory heart-healthy fats (ALA),” says Alissa Palladino MS, RDN, LD, CPT.
Wegmans Marathon Bread
Serving size: 2 ½ slices (57 grams)
Fiber per serving: 3 grams
Other Nutrition: 160 calories, 6 g fat (0.5 g saturated fat), 22 g carbs, 1 g added sugar, 7 g protein
Want a sweeter bread that’s not loaded with added sugars? I love Wegman's marathon bread! “It’s made with flax seeds, pumpkin seeds, carrots, and apples, and is a delicious, subtly sweet rustic bread,” says Sarah Schlichter, MPH, RDN of Bucket List Tummy. “As a dietitian, I love that it boasts many different sources of fiber, vitamins, and minerals,” Schlichter adds.
Dave’s Killer Bread- Thin-Sliced Powerseed
Serving size: 1 slice (28 grams)
Fiber per serving: 3 grams
Other Nutrition: 60 calories, 1.5 g fat (0 g saturated fat), 12 g carbs, 2 g added sugar, 3 g protein
Dave’s Killer Bread- Thin-Sliced Powerseed is delicious and great for people managing their calories and carbohydrates, explains Kari Garner, MS RDN CDCES, Registered Dietitian & Diabetes Specialist. Each slice as 3 grams of fiber, 3 grams of protein, and 240 milligrams of ALA omega-3 fatty acids. Plus, it’s sweetened with natural fruit juices, having only 1 gram of added sugars per slice.
Silver Hills Bakery "Squirrelly"
Serving size: 1 slice (37 grams)
Fiber per serving: 5 grams
Other Nutrition: 110 calories, 1 g fat (0 g saturated fat),16 g carbs, 1 g added sugar, 6 g protein
“Silver Hills Bakery "Squirrelly" is my favorite, topped with sesame seeds that get even tastier with toasting, this sprouted whole grain bread packs in 5 grams of fiber and 6 grams of protein per slice,” says Maria Adams, MS, MPH, RDN, LDN owner of Hälsa Nutrition.
Hero Bread
Serving size: 1 slice (30 grams)
Fiber per serving: 11 grams
Other Nutrition: 110 calories, 2 g fat (0 g saturated fat),11 g carbs, 0 g added sugar, 5 g protein
Hero Bread is loaded with prebiotic fiber and protein while contributing zero grams of net carbs. It's the highest fiber bread on our list. “Each slice has a whopping 11g fiber and only 45 calories, it doesn’t require defrosting like other brands and doesn’t taste like a piece of cardboard,” says Lacey Dunn, MS, RD, LD, CPT, owner of UpliftFit Nutrition. Dunn recommends enjoying it toasted with avocado or as part of a sandwich.
Oroweat 100% Whole Wheat bread
Serving size: 1 slice (43 grams)
Fiber per serving: 3 grams
Other Nutrition: 110 calories, 2 g fat (0 g saturated fat), 21 g carbs, 3 g added sugar, 4 g protein
Oroweat 100% Whole Wheat bread is an economical and easy-to-find bread with high fiber that tastes amazing, says Kayley George, RD. The texture is hearty, and the slices are large, which is perfect when you need a filling snack or meal.
O’Doughs Multigrain Sandwich Bread
Serving size: 1 bun (85 grams)
Fiber per serving: 4 grams
Other Nutrition: 160 calories, 2 g fat (0 g saturated fat),33 g carbs, 5 g sugar, 3 g protein
Finding a gluten-free high fiber bread can be a tricky task, but we’ve got you covered. “My top choice is O'Doughs Multigrain Sandwich Thins, which have 4g of fiber while maintaining a delicious taste and texture,” says Sharon McCaskill, MA, RDN founder of The Helpful GF. “They are also certified gluten-free and vegan, making it an excellent choice for those with dietary restrictions,” McCaskill adds.
Highest Fiber Bread Chart
| Bread | Serving Size | Fiber |
| Hero Bread | 1 slice (30 grams) | 11 grams |
| Carbonaut Seeded Bread | 1 slice (34 grams) | 6 grams |
| Dave’s Killer Bread 21 Whole Grains and Seeds | 1 slice (45 grams) | 5 grams |
| Silver Hills Bakery "Squirrelly" | 1 slice (37 grams) | 5 grams |
| Silver Hills Sprouted Bread The Big 16 | 1 slice (36 grams) | 4 grams |
| Silver Hills Omegamazing Bread | 1 slice (37 grams) | 4 grams |
| One Might Mill 100% power Grains Mighty Bread | 1 slice (45 grams) | 4 grams |
| Joseph’s Flax, Oat Bran & Whole Wheat Wraps | 1 wrap (42 grams) | 4 grams |
| O’Doughs Multigrain Sandwich Bread | 1 bun (85 grams) | 4 grams |
| Ezekiel 4:9 Sprouted Grain Bread | 1 slice (84 grams) | 3 grams |
| Arnold's 12 Grains & Seeds bread | 1 slice (32 grams) | 3 grams |
| Wegmans Marathon Bread | 1 slice (57 grams) | 3 grams |
| Dave’s Killer Bread- Thin-Sliced Powerseed | 1 slice (28 grams) | 3 grams |
| Oroweat 100% Whole Wheat bread | 1 slice (43 grams) | 3 grams |
Frequently Asked Questions
Sourdough bread is not traditionally a high-fiber bread, although it can be if it’s made with whole grain flour or has added ingredients like nuts or seeds.
Typically, high fiber bread can help reduce constipation, but in some cases, it may worsen it, especially if too much fiber is eaten too quickly, without enough water. Be sure to drink plenty of water when increasing fiber intake to help stool move more easily through the colon.
The bottom line
Instead of limiting bread, make sure the bread you're eating is as nutritious as possible by choosing one of these 14 dietitian-approved high-fiber breads. Whether you buy in bulk and store them in the freezer or find a new favorite at your local grocery store, there are plenty to choose from.
Selecting a bread that has at least 3 grams per slice can help each sandwich or slice of toast help you get to your goal of at least 25-28 grams of fiber per day (or more). Many of the bread options on this list also have significant amounts of protein, which will help you stay full and satisfied long after you've eaten the last crumb!
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