High fiber foods lower the risk of heart disease and diabetes by stabilizing blood cholesterol and blood sugar levels. They also promote healthy digestion and weight loss by promoting a feeling of fullness after eating. While fiber is important, read the entire label carefully. Some breads may be high in fiber but lower in other nutrients. In general, whole grains offer the best overall nutrition. Two slices of whole wheat bread, for example, give you 16 percent of the fiber you need for the day, as well as high amounts of vitamins and minerals.
Reduced Calorie
According to the U.S. Department of Agriculture, some reduced calorie breads provide the highest amount of dietary fiber per serving. Oat, wheat and rye reduced-calorie breads contain 2.8 g fiber in each slice, and all have about 46 calories. Low-calorie breads are designed to satisfy dieters without making them crave sugary or refined additives. Fiber helps people feel fuller more quickly. Keep in mind, however, that while these reduced calories breads have about the same amount of calcium and iron as regular whole-grain breads, they are lower in vitamins and minerals.
Whole Grain
A slice of most whole grain breads, including whole wheat, offers 1.9 g fiber. Any grain that has not been refined is known as a "whole grain." In bread making, these grains include wheat, oat, corn, hemp and spelt. Typically, the fiber-rich germ and bran of the grain remain in whole grain products, while "white" or refined foods have less fiber. The nutrient content varies depending on the grain. Whole wheat, for example, is a good source of B vitamins and minerals, especially manganese and selenium. The online food source The Nibble warns that "multigrain" breads are not necessarily made from whole grains. The USDA, however, includes multigrain breads with whole grain breads in its listing for fiber content. Read package labels carefully, especially for loaves labeled "multigrain."
Rye
Made from the rye grain, rye bread provides about 1.9 g fiber per slice. The strongly flavored bread gets its flavor and color from the caraway seeds, molasses and caramel typically added during the baking process. One slice contains 83 calories and 1 g fat. Rye is a good source of thiamine, folate, manganese and selenium, and provides at least 2 percent of the daily value for other B vitamins and calcium, iron, magnesium and phosphorus.
Pumpernickel
Pumpernickel provides at least 1.7 g fiber per slice. It is an especially rich, dark variation of rye bread made by using ground rye grains and baking the loaves for a longer period than regular rye bread. At 65 calories a slice, pumpernickel is slightly lower in fat than other high-fiber breads. It is an excellent source of manganese, and offers at least 2 percent of the DV for B vitamins and several minerals, including calcium, iron, magnesium and phosphorous.
Considerations
Refined-flour sandwich loaves or pita breads are typically low in fiber, as are Italian, French and egg breads. Enriched or fortified breads may have some of the missing vitamins and minerals added, but the fiber content remains lower. Beware of "wheat" breads if you need to boost your fiber intake. Unless the package specifies that the loaf is made from whole wheat, the grain has been refined to remove some of the grain, making it softer but less nutritious. White bread comes from wheat flour, as well, but has been bleached as well as refined. Wheat bread contains slightly more fiber than white bread, but both have less than half the amount of fiber of whole-wheat bread.
References
- MayoClinic.com; High Fiber Foods; November 2009
- USDA National Nutrient Database: Dietary Fiber
- HealthAliciousNess; Nutrition Facts; Pumpernicke, Rye, Multigrain Bread
- HealthAliciousNess; Nutrition Facts; Whole Wheat, Wheat, White Bread
- HealthAliciousNess; Nutrition Facts; Reduced Calorie Bread
- The Nibble: Bread Glossary
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