The 10 Best Tasting High Fiber Breads, According to a Dietitian
If you’re trying to eat more fiber, switching up your bread choice is one of the easiest ways to do it. But with so many options on the market, you might find yourself in the bread aisle staring like a deer in headlights.
How do you know which breads are actually high in fiber and not just sneaky marketing?
As a dietitian, I’ve done the work for you.
I’ve not only scoured every nutrition label, but I’ve personally tested dozens of high fiber breads and parsed out the ones that you actually want to use for your sandwich and the ones you wish you didn’t waste your money on—so you don’t have to.
Below, I’m breaking down the best high-fiber breads based on fiber content, taste, texture, and overall nutrition.
Why Should You Eat High Fiber Bread?
Fiber offers many short and long-term health benefits, but most people don’t eat enough of it.
The Dietary Guidelines for Americans recommend getting between 25 to 35 grams of fiber per day, yet most Americans only get around 14 grams—or less.
Switching to high-fiber bread is an easy way to help you meet your fiber needs, especially if you like sandwiches, toast, and bagels.
One of fiber’s biggest perks is that it slows digestion, which helps keep you full and satisfied for longer. That means you’re less likely to overeat at your meal or even later on in the day.
That said, more fiber isn’t always better. Eating too much can cause bloating, gas, and digestive discomfort. So, while it’s important to get enough, there’s no need to go overboard.
Health Benefits of Fiber
Fiber is well-studied and has been shown to offer a wide variety of health benefits.
Fiber Helps Balance Your Blood Sugar
Fiber slows down digestion, which helps keep blood sugar levels more stable after eating. This is especially important for people with pre-diabetes and diabetes, but balanced blood sugar can benefit everyone.
Steady blood sugar levels can help improve energy, stabilize your mood, and even curb cravings—especially for sweets.
Fiber Supports Healthy Cholesterol
Soluble fiber, found in whole grains, oats, and some fruits, can help lower LDL cholesterol by binding to cholesterol molecules and removing them from the body.
In fact, studies show that increasing fiber in the diet — independent of other changes — can positively impact cholesterol.
Fiber Supports Heart Health
Eating more fiber—especially from whole grains—is linked to a lower risk of heart disease.
One study even showed that people who have diets high in fiber may have up to a 20% lower risk of heart disease than those that don’t consume much fiber.
Fiber Supports Digestion and Keeps You Regular
Insoluble fiber, which is found in whole grain breads help move stool through your digestive tract, keeping you regular.
Soluble fiber—found in oats and some whole grain breads—feeds the good bacteria in your gut, supporting your microbiome and overall digestive health.
Fiber May Reduce the Risk of Certain Cancers
Consuming whole grains is linked to reduced risk of many cancers. In addition, a high-fiber diet has been linked to a lower risk of colorectal cancer, one of the most common types of cancer worldwide.
The 10 Best High Fiber Breads
Best Overall: One Mighty Mill 100% Power Grains Mighty Bread
This tops my list (and is a favorite of many of my clients) for its overall nutritional profile, taste, and texture. It’s perfectly soft and chewy, but without being too ‘gummy,’ and it doesn’t crumble like some other grain breads.
The flavor—for a sliced, store bought bread—is also unmatched. It’s not too sweet and has a slightly nutty, but not overly grainy flavor. In addition to 4g of fiber it also has 6g of protein and only 1g of added sugar.
I also love their Whole Wheat Everything Mighty Bread.
Best Sprouted Grain: Silver Hills Bakery The Big 16
Sprouted grains are grains that have been soaked (and that creates little sprouts).
They’re popular among wellness enthusiasts because of their proposed superior nutrient profile. While they may offer slightly higher amounts of vitamins and minerals, the differences are pretty minor.
However, sprouted grain breads do offer a nice texture and flavor, that some regular whole grain breads do not! Silver Hills Bakery Big 16 offers a nice soft texture and nutty flavor that I personally love.
With 4g of fiber and 6g of protein per slice, it’s a great nutrient-rich option. I love that it contains some omega-3s from the seeds. It’s also low in added sugar, with only 1.5g per slice.
Best Sandwich Bread: Dave’s Killer Bread Powerseed
Dave’s Killer Bread has become a household staple, and for good reason. Their breads are tasty and nutritious. Each slice of the Powerseed contains 4g fiber and 5g protein. That means one sandwich gives women 33% of their daily fiber needs.
For sandwiches—or anytime you’re eating more than a slice—I recommend the Powerseed bread because it’s a lower-sugar option (1g per slice vs. some of their other breads that contain up to 5g per slice). It’s sweetened with fruit juice instead of sugar.
Best Artisan Bread: Iggy’s 7 Grain Bread
Bakery-style whole grain breads that contain fiber and taste great are hard to come by. But Iggy’s, a bakery that distributes around New England, has done it with their 7-grain bread. It’s perfectly soft and chewy without being too dense.
The whole wheat flour plus blend of seeds and oats pack in 5g fiber and 7g of protein per slice, making it filling and satisfying. It does contain 4g sugar per slice, so be mindful of how that fits into your total sugar intake.
I love it fresh for a sandwich at lunch, or toasted and topped with cottage cheese, dill, and cucumbers, or smashed avocado and an egg for breakfast.
Best Bagel: One Mighty Mill Everything Bagel
Ok bagel connoisseurs don’t come at me…these aren’t a replacement for fresh NYC bagels. But when you’re wanting something a little more nutritious, One Mighty Mill Everything Bagels are my go-to.
With 4g fiber, 9g protein, and only 1g of sugar per bagel, they give me consistent energy and are the perfect start to a nutritious breakfast.
These bagels are soft, chewy (in a good way), and full of flavor. I love them as a base for any bagel sandwich from egg, spinach, and cheese to cream cheese, capers, and smoked salmon.
If you’re not a fan of Everything seasoning, they also have a plain whole wheat and a cinnamon raisin with a similar nutrient profile.
Best for Peanut Butter and Jelly: Pepperidge Farm Whole Grain 100% Whole Wheat
When it comes to PB&J, I think you need more of a traditional sliced bread that doesn’t have too much texture (from seeds and nuts) and you can keep on the counter so it doesn’t need to be toasted. Just me? Fine.
Pepperidge Farm fits this bill (and speaking of bill, is a bit more budget-friendly than some of the others on this list). This is a back-to-your childhood whole wheat sandwich bread that contains 3g fiber and 5g protein per slice.
It’s a bit higher in added sugar (4g), so it’s not my go-to for everyday, but it’s still a good option.
Best Rye Bread: Storye Rye Bread
If you like rye bread, good news! It’s a great high-fiber alternative to whole wheat. Storye Rye Bread is a classic rye bread with all the flavor and nutrition from rye, without any unnecessary extras.
Their traditional line is quite dense — which I personally love for toast — and contains a whopping 9g fiber per slice (plus 4g protein). If you prefer something a little lighter, try their fine rye line, which still gives you 4g fiber per slice.
All of their breads are a little higher in added sugar (helps with fermentation), so be mindful of how that contributes to your total daily intake.
Best Thin-Sliced Bread: Alvarado St Bakery Thin Sliced Sprouted Wheat, Flax, and Chia
If you prefer thin sliced bread—whether you’re being mindful of carb intake or it’s just personal taste preference—I recommend Alvarado St. Bakery’s Thin Sliced Sprouted Wheat, Flax, and Chia Bread.
It gives you 2g fiber per slice (or 4g per sandwich), and is packed with nutritious ingredients like whole wheat, chia, flax, pumpkin seeds, and more. Plus it contains only 1g of added sugar.
I do find this bread to be slightly dry, and recommend toasting it for the best texture.
Best English Muffin: Thomas’ Whole Wheat English Muffin
When I think of English Muffins, I think of Thomas’. They’ve mastered the perfect texture, flavor, and thickness (not too flimsy, but not too dense), and their whole wheat line is no exception.
In addition to flavor, it’s a nutritious option with 3g fiber and 5g protein from the whole wheat. Plus it has less than 1g of sugar per muffin.
I love these with peanut butter and banana for a simple and easy filling breakfast.
Best Pita: Angel Bakeries Whole Wheat Pita
If you love to stuff a pita with all the yummy ingredients, Angel Bakery’s whole wheat pita is going to be your new favorite. It’s fluffy, sturdy, and packed with nutrition.
These are by-far my favorite for anything from a gyro to a chicken salad sandwich. I recommend heating them up in the toaster for a minute to crisp the outside just a tad while keeping the center perfectly soft.
One pita has 6g of protein and 3g of fiber, and zero added sugar. I love the ingredient list with just flour, water, yeast, salt, and enzymes. Because it doesn’t have preservatives, you need to keep these in the fridge.
High Fiber Breads that Didn’t Make the Cut
There are many other popular whole wheat or sprouted grain breads with fiber that you may see on other lists. The ones that aren’t on this list didn’t meet our standards for either:
- Flavor, texture, and taste. If the bread crumbles, is super dry, or doesn’t taste good, we didn’t recommend it (this is the case for many you find in the freezer section).
- Overall nutrition profile wasn’t ideal. We prioritized the most nutritious options on the market (that also taste great).
In addition, we didn’t include any local bakeries that don’t distribute to major grocery stores in more than one location. You may find other great options in your local grocery store or bakery—just check the ingredients and nutrition facts.
How Did We Determine Our Top 10 List?
We chose breads based on fiber content, taste and texture. We also considered overall nutrition including protein and added sugars.
Lastly, we looked at the ingredients list, prioritizing those brands that contain whole grains and fewer ingredients.
What Makes Bread High in Fiber?
In bread, fiber typically comes from whole grains like whole wheat, oats, rye, and sprouted grains. Some breads also contain seeds such as chia, flax, sunflower, or pumpkin that contribute fiber to the bread.
Some breads labeled as high fiber that aren’t whole grain get their fiber boost from adding ingredients like oat fiber or cellulose.
How is High Fiber Defined?
A food is technically high in fiber (and is able to be labeled as such) if it contains at least 20% of the daily fiber recommendation per serving. That’s about 5 grams of fiber per serving.
You’ll notice that very few of the breads on our list meet that cutoff, but we still chose the highest fiber breads on the market. These breads are considered to still be a good source of fiber.
What Else Should I Look for When Choosing a High Fiber Bread?
When choosing a high fiber bread, the amount of fiber is just one consideration point. You’ll also want to look at:
- Presence of whole grains: Look for whole wheat, oats, rye, or sprouted whole grains as the primary ingredient. These ingredients provide natural fiber along with essential vitamins and minerals. Added fibers may not offer the same benefits.
- Added sugar: Some whole grain breads contain a lot of added sugars to improve flavor. The best options have 1g or less per serving, but you’ll want to balance the presence of added sugar with other factors.
- Protein content: Most whole grain breads give you a protein boost as well. Higher protein breads can help keep you full longer and provide extra nutrition.
- Serving size: Pay attention to serving size—if you eat two slices, you’ll double your fiber intake.
- Flavor and texture: Satisfaction is important! Choose a bread you enjoy eating. This is why we only included options that taste great and have a good texture.
The best high-fiber bread isn’t just the one with the most fiber, but also the one that you enjoy eating and contains other positive nutrients.
FAQs
Summary
Most people don’t get nearly enough fiber in their diet. High fiber bread is a helpful way to boost your daily fiber intake while enjoying foods you already love.
Eating enough fiber can support heart health, digestion, blood sugar balance, and may even reduce the risk of certain cancers.
When choosing a high fiber bread, look for options with at least 4 grams of fiber per serving. I also recommend considering the protein content, looking for one that’s low in added sugar, and most importantly, tastes great.
Want Easy High Fiber Recipes?
Here are some of our favorites to boost your fiber intake even more:
Weeknight Mediterranean Grain Bowl
