The fiber found in whole grain food products -- those made from grains that have not had their germ and bran removed as part of the refining process -- may help promote digestive health and prevent colon cancer. White bread is made from grains that have been refined and is not as healthy for the digestive tract as breads made from unrefined whole grains.
Fiber Content of Bread
The fiber content of wheat bread is more than twice that of white bread. On average, one slice of white bread contains 0.6 g of fiber; the same serving size of wheat bread contains 1.7 g. For the health of your colon and its protection against disease, wheat bread is a better choice.
Colon Cancer
Dietary fiber helps increase the bulk of the materials passing through your colon, thus decreasing transit time as well as the amount of contact waste has with the lining of the colon. According to the Cancer Project, waste products can contain potentially carcinogenic substances that could be harmful for colon health, so faster transit time is important.
Recommended Daily Fiber Intake
The National Fiber Council recommends 32 g of fiber per day for the average healthy adult. This daily requirement can be met much easier with wheat bread than with white, while providing far fewer calories. Fiber intake should also be met by eating plenty of fresh fruits and vegetables as well as legumes and nuts.
Finding High Fiber Breads
To find bread high in fiber, look for the whole grains stamp on the bag. This stamp, created by the Whole Grains Council, guarantees that the bread is a good source of whole grains. Also, look for the words whole grain, whole wheat or stoneground whole grain on the package or in the name of the bread.
