Highest Fiber Breads: 10 Delicious Options!

Last Updated on by Kari Garner, MS RDN LD CDCES

Ready to better understand the role of dietary fiber in managing blood sugars? And how to choose the highest fiber breads?

Today is the day! This blog is meant to be a resource to learn more about dietary fiber and the benefits adequate intakes can have on blood sugars. Plus, you will discover a list of the highest fiber breads to empower you to choose the best option. 

Dietary fiber plays a pivotal role in diabetes management by helping to regulate blood sugar levels and support long term health. 

For those newly diagnosed with diabetes, you can take advantage of the benefits by prioritizing high fiber foods.

Join me, a diabetes educator and registered dietitian, to uncover the power of fiber for diabetes management and eliminate the fear of eating bread!

What is Fiber?

Dietary fiber, often referred to simply as “fiber,” is an essential nutrient that comes from a variety of foods. There are two main types of dietary fiber: soluble and insoluble. 

Unlike other nutrients, fiber itself is not digestible by the body; instead, it passes through the digestive system intact. 

Health Benefits of Fiber 

Fiber plays a unique role in promoting digestive health because of its characteristics. Soluble fiber will dissolve and form a gel-like substance to help lower cholesterol levels. 

On the other hand, insoluble fiber adds bulk to aid in regular bowel movements and prevents constipation. 

Beyond these digestive benefits, fiber rich foods play a pivotal role in weight management by promoting feelings of fullness and blood sugar management by slowing the absorption of glucose. 

By embracing a diet rich in dietary fiber, you can take advantage of improved heart health, digestive health, better blood sugar control and a reduced risk of chronic diseases. 

How Much Fiber Do You Need?

The recommended daily intake of fiber does vary based on age, sex and overall health. According to the Dietary Guidelines for Americans, adults should aim for a daily fiber intake of 25g daily for women and 38g daily for men. 

During Diet Discovery sessions, my clients and I often identify how to incorporate a variety of fiber rich foods such as fruits, vegetables, whole grains, nuts and seeds to ensure they do not fall short of these targets. 

Most importantly, my recommendations are personalized to each person while taking in consideration food preferences, lifestyle habits, medications and medical diagnoses. 

Choosing High Fiber Bread with Diabetes 

Too often, I see clients fearful of indulging in bread due to the carbohydrate content. The goal for successful diabetes management is not aiming for the lowest carb intake each day, but instead, aiming to eat nutrient-rich foods each day. 

Bread can be a source of numerous nutrients, especially loaves made from whole grains, as each slice is rich in vitamins, minerals and antioxidants. 

Choosing high fiber breads can be a smart choice for individuals managing any type of diabetes. Not only can bread contribute to feelings of fullness and satiety, but it can promote balanced blood sugars during the day. 

By making informed choices and incorporating high fiber bread into your diabetes management plan, you can enjoy delicious foods while also supporting your overall well-being. 

Keep reading to learn 5 tips to help pick the best bread for diabetes before diving into 10 of the highest fiber breads on the market. 

Tips for Selecting High Fiber Bread

When selecting high fiber bread, there are a few tips that I recommend as a diabetes educator to ensure you are making the best choice for your needs. 

  1. Check the ingredient list and opt for breads that list “whole grain” as the first ingredient. Typically, these are the breads that will contain more fiber and essential nutrients compared to breads made with refined grains. 
  2. Pick a bread with at least 3g of fiber per slice if debating between multiple brands. 
  3. Watch for products with added sugars as these products can make managing blood sugars difficult compared to breads with minimal added sugars. 
  4. Consider variety by swapping between whole wheat, multigrain or sprouted grain breads to keep your diet interesting and flavorful. 
  5. Pay attention to the serving size of each loaf to best manage fiber and total carbohydrate intake when eating bread. 
Tips to choose the highest fiber breads. From dietitian and certified diabetes educator Kari Garner.
1. Check ingredients
2. Goal- more than 3 grams
3. Avoid added sugars.
4. Choose variety
5. Check serving sizes!

10 Highest Fiber Breads

These wholesome loaves are packed with nutritional goodness to bulk up the amount of fiber you consume each day.

From Dave’s Killer Bread to Ezekiel Bread, I highlight a variety of brands and products that are highest in fiber. 

With these top 10 fiber-rich breads, you can pick the slice you prefer knowing you’re nourishing your body with essential nutrients. 

1. Dave’s Killer Bread (21 Whole Grains and Seeds)

Serving:1 wide-pan slice
Carbohydrates: 22g
Sodium: 170mg
Fiber: 5g
Protein: 5g

2. Dave’s Killer Bread (Powerseed)

Serving: 1 wide-pan slice
Carbohydrates: 18g
Sodium: 135mg
Fiber: 4g
Protein: 5g

3. Dave’s Killer Bread (Epic Everything Bagels)

Serving: 1 bagel
Carbohydrates: 44g
Sodium: 350mg
Fiber: 5g
Protein: 13g

4. Ezekiel 4:9 Sprouted Whole Grain Bread

Serving: 1 slice
Calories: 80
Carbohydrates: 15g
Sodium: 75mg
Fiber: 3g
Protein: 5g

5. Ezekiel Flax Sprouted Whole Grain Bread

Serving: 1 slice
Calories: 80
Carbohydrates: 14g
Sodium: 70mg
Fiber: 3g
Protein: 5g

6. Brownberry/ Arnold/ Orowheat Double Fiber Bread

Serving: 1 slice
Calories: 100
Carbohydrates: 21g
Sodium: 160mg
Fiber: 6g
Protein: 4g

7. Brownberry/ Arnold/ Orowheat 100% Whole Wheat Sandwich Thins

Serving: 1 roll
Calories: 140
Carbohydrates: 28g
Sodium: 280mg
Fiber: 4g
Protein: 7g

8. Pepperidge Farm Whole Grain Thin Sliced

Serving: 2 Slices
Calories: 130
Carbohydrates: 25g
Sodium: 130mg
Fiber: 4g
Protein: 7g

9. Pepperidge Farm 100% Whole Grain

Serving: 1 slice
Calories: 130
Carbohydrates: 23g
Sodium: 180mg
Fiber: 4g
Protein: 5g

10. Brownberry/ Arnold/ Orowheat 12 Grains & Seeds Bread 

Serving: 1 slice
Calories: 110
Carbohydrates: 18g
Sodium: 200mg
Fiber: 4g
Protein: 5g

While I strive to ensure the accuracy of the nutritional data above, it is important to note that products may vary and manufacturers may change the ingredients. Always visit the manufacturer website for the most updated nutritional information.

I do not endorse any specific brand of bread mentioned in this blog, the information presented is intended for informational purposes only. 

Reminders When Eating Bread with High Fiber

When adding high fiber bread or another high fiber food to your diet, it is important to keep these reminders in mind to maximize the nutritional benefits:

  • Stay hydrated: Fiber absorbs water in the body to aid in digestion, it is more effective when sufficient fluids are available. 
  • Gradually increase: Understand your current fiber intake and gradually increase to prevent gastrointestinal discomfort such as bloating or gas. If you are unsure of your current consumption, book a Diabetes Diet Discovery! I will review your current eating habits and nutrient intake before providing recommendations on how to reach your goals. 
  • Pair bread with lean protein or healthy fats: To create a balanced plate that sustains energy levels and blood sugars, aim to pair a slice of bread with foods like avocado, nut butter, tuna salad or eggs. 
  • Be mindful of portions: Read nutrition labels to understand the amount of fiber, carbohydrates and protein found in each slice. Typically, brands will list the nutrition information for either 1 or 2 slices. 

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Flourish with Diabetes!

If you are ready to take the leap and transform your health, check out my Resources Page. I can help you grow & flourish with diabetes!

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Springtime Nutrition, LLC was founded on my passion to partner with individuals to eliminate the stress, frustration and overwhelm of changing their nutrition lifestyle. I am committed to supporting you at every step of your journey. Ready to transform your life?  Get started today!

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Certified Diabetes Care & Education Specialist/ Registered Dietitian/ Owner / Springtime Nutrition, LLC

Kari is a diabetes expert with more than 18 years of experience. Kari currently works as a diabetes educator with a large hospital system in Charleston, SC and is committed to improving the lives of people with any type of diabetes.

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