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Pregnancy constipation is no joke, and there are some practical nutrition strategies that can help prevent the issue so that you don’t have to suffer through it. One of our first lines of defense to help you “go” is fiber.
Most people consider adding more fiber because of its ability to help treat and prevent constipation. But it offers benefits even beyond the ruffage.
And there are ways to get plenty of fiber without eating food that tastes like cardboard (wink).
In this article, we will walk you through many benefits of bread and our favorite high-fiber breads that don’t sacrifice taste for nutrition.
Let’s dive in!
Benefits of Bread
High Fiber Bread Is Rich in Nutrients
The specific nutrition information will vary depending on the type of grain used, other ingredients included in the recipe, and the thickness of the slice. According to the USDA, one slice of whole grain bread contains the following (1):
- 100 calories
- 21 grams of carbohydrates
- 3 grams of fiber
- 100mg calcium (10% DV)
- 140mg sodium (6% DV)
Bread also contains several B vitamins, like thiamin, riboflavin, folate, and choline (2). B vitamins help your body create energy from food and promote healthy metabolism (3).
Certain Types of Bread May Help Lower Cholesterol
Some breads are made from oats, which are rich in soluble fiber. This type of fiber can help bind to cholesterol in your gut, causing you to eliminate the cholesterol as waste (poop) rather than being absorbed into your bloodstream (4).
High Fiber Bread Is Good For Your Gut
The fiber in bread acts as a prebiotic, which is a food source for your gut bacteria. Regularly eating fiber can help maintain a healthy balance of bacteria in your intestines. Fiber can also help with digestion.
High Fiber Bread Helps Prevent Constipation
This is a big one for pregnancy, postpartum, and for many people with GI issues, such as IBS. Both types of fiber can help with constipation. Insoluble fiber is not digested. Instead, it travels through the intestines and helps keep your bowels moving.
Soluble fiber can also help with constipation. As it travels through your intestines, it turns into a gel-like substance. This can help create some soft bulk to your stools.
Bread Provides Quick Energy
Carbs get a bad rap, but they are a wonderful source of fuel for our bodies. It digests faster than protein or fat, making it an ideal food choice before a workout. Because most of us don’t want to work out on a full stomach. That’s just nausea waiting to happen.
Plus, our bodies break down carbs, like bread, into glucose. This is the preferred fuel source for your brains and muscles. This is why many people feel tired, lack energy, and have difficulty concentrating on a low carb diet.
Types of Fiber in Bread
There are two types of fiber: soluble and insoluble. When digested, soluble fiber turns into a gel-like substance in your intestines. As discussed earlier, this gel is what binds to cholesterol during digestion. It can often provide some soft bulk to stools, making it helpful for treating both constipation and diarrhea.
On the other hand, insoluble fiber doesn’t break down during digestion. This form of fiber is the “ruffage” that can help move stool through your large intestine. This is what makes it effective in the treatment of constipation.
Does Bread Have Fiber?
Whole wheat (or whole grain) breads naturally contain fiber.
If you are looking for a high fiber white bread, you may want to aim to get your ruffage from other foods. The fibrous part of the grain is removed during the processing of white bread, which means it is almost always going to be lower than whole wheat bread.
How Much Fiber Do I Need?
According to the Dietary Guidelines for Americans, most adults need 22-34 grams of fiber per day or 14 grams of fiber for every 1000 calories. Some people may need more fiber, especially if you struggle with constipation (5).
Because fiber helps you feel full for longer, people who struggle with poor appetite or nausea may benefit from less fiber.
Is Bread High in Fiber?
In order for fiber in bread to be considered a “good source,” it needs to contain at least 10% of your recommended daily value of fiber (6). The amount of fiber will depend on the brand and recipe, but a typical piece of whole wheat bread is 3 grams of fiber, or 12% DV.
Therefore, whole wheat bread is usually a good source of fiber.
Addressing Some Common Reservations About Eating Bread
It’s so sad that bread has gotten a bad rap over the years. It can be a nutritious food that is accessible for most Americans. Like with all foods, there are some nutrients in bread that may interact with other medical conditions when eaten in large amounts.
We firmly believe that most people can eat and enjoy bread, regardless of their health history.
Let’s address some common reasons why people may shy away from bread, and discuss some strategies for choosing a bread product that accounts for your unique health needs.
Bread Contains Sodium
The Dietary Guidelines for Americans recommends no more than 2300 mg of sodium per day. While that may seem like a lot, 2300 mg of sodium is the amount of about one teaspoon of salt. Most Americans exceed this amount with an average sodium intake of 3,400 mg per day (7).
Bread is often a hidden source of sodium. But it isn’t without a purpose: salt can help bread dough rise and adds flavor to baked goods (8).
A little salt is necessary for a tasty bread product. However, people with certain medical conditions, such as high blood pressure or kidney disease, may need to watch their salt intake. In this case, try to find a bread that is 170 mg of sodium or less per slice.
Bread Contains Added Sugar
Most breads contain at least some added sugar. If you’re trying to avoid added sugar, you may want to keep an eye on the nutrition labels.
With that being said, most breads have only small amounts of sugar. The Dietary Guidelines for Americans recommends that no more than 10% of your daily calories come from sugar (9).
Most of the breads on this list contain 1-4 grams of sugar per serving. For reference, 4 grams is the equivalent of 1 teaspoon of sugar. For someone who is on a 2,000 calorie diet, this would mean that a sandwich with 2 pieces of bread makes up 16% of their sugar intake for the day (10).
In the grand scheme of things, that’s not bad. And it may be worth it if your all-time favorite bread has a little added sugar or offers other benefits like increased fiber. Otherwise, you may want to opt for one of the lower sugar varieties.
Bread Raises Blood Sugars
Added sugar isn’t the only nutrient that can impact blood sugar. Bread naturally contains carbohydrates, which increases blood sugars. Carbs get a bad rap because they break down into sugars, which then can raise blood sugars. When taken to the extreme, yes, eating large amounts of sugary foods over years can increase your risk of chronic disease.
However, we have to have some sugar in our bloodstream to live. Blood sugar is the primary source of energy used by our brains and muscles. Bread can absolutely be incorporated as part of a balanced diet. It is just important that anyone who has diabetes or insulin resistance to know that it will raise their blood sugars.
Not Recommended for People with Gluten Sensitivities
Wheat contains a protein called gluten, which helps provide structure to bread and gives it the texture that we all know and love. If someone has a gluten sensitivity, they may not be able to tolerate the protein found in most breads.
Most high-fiber breads contain gluten, including all of the products provided in this article. The primary reason that we would recommend against eating bread is if someone has a diagnosis of celiac disease. This is a disease where gluten causes intestinal damage (11).
If this is you, we would encourage you to stick with only gluten-free breads, such as Bread SRSLY, Franz Gluten-Free Bread, or Canyon Bakehouse.
And before you start your search for a high fiber gluten free bread, we want to give you the heads-up that most gluten-free breads are low in fiber.
Instead, we would advise enjoying your favorite variety and consider getting your fiber from other plant foods, such as beans, corn, lentils, or vegetables.
Top High Fiber Breads
1. Orowheat 100% Whole Grain Bread
This option made the list for its decent fiber intake and accessibility. Orowheat can be found at most grocery stores and packs 6 grams of fiber into a sandwich. 1 slice of Orowheat 100% whole grain bread contains:
- 110 calories
- 180 grams sodium
- 21 grams carbs
- 3 grams fiber
- 3 grams sugar
2. Ezekiel Sprouted Whole Grain Bread
This bread is included on our top high fiber bread list because it boasts 3 grams of fiber per slice and zero added sugars. Ezekiel bread is a fantastic option for someone looking for a healthy bread brand while also boosting their fiber intake. One slice of Ezekiel Sprouted whole grain bread contains:
- 80 calories
- 75 mg sodium
- 15 grams carbs
- 3 grams fiber
- No sugar
3. Pepperidge Farm Whole Grain, 100% Whole Wheat Bread
This high fiber bread is one of our favorites for both taste and nutrition. It is one of the lower sodium options on this list and available at most grocery stores. One slice of Pepperidge Farm whole grain bread contains:
- 120 calories
- 110 mg sodium
- 21 grams carbs
- 4 grams fiber
- 4 grams sugar
4. Sola Sweet and Buttery Keto Bread
This bread is great for our low-carb friends. Sola Bread is the highest fiber bread on this list due to added fiber from several plant sources, including oats, flax seeds, potato, peas, and bamboo. One slice of the Sola keto bread contains:
- 40 calories
- 140 mg sodium
- 9 grams carbs
- 7 grams fiber
- No sugar
5. Brown Berry 12 Grain Bread
Another high fiber bread that can be found at most grocery stores is the Brown Berry 12 Grain bread. One slice contains:
- 110 calories
- 200 mg sodium
- 19 grams carbs
- 3 grams fiber
- 2 grams sugar
6. Arnold Whole Grains Healthy Multi-Grain Bread
This whole grain bread by Arnold is another great way to up your fiber game. One slice contains:
- 120 calories
- 180 mg sodium
- 20 grams carbs
- 3 grams fiber
- 4 grams sugar
7. Angelic Bakehouse Sprouted Whole Grain Bread
This sprouted whole grain bread from Angelic Bakehouse is high in fiber and gives a wonderful texture to sandwiches or toast. One slice of this bread contains:
- 90 calories
- 170 mg sodium
- 18 grams carbs
- 3 grams fiber
- 2 grams sugar
8. Rudi’s Organic Double Fiber Bread
This one’s for our friends who prefer organic foods. This double fiber bread from Rudi’s is one of the highest fiber bread options on this list! One slice of this bread contains:
- 100 calories
- 150 mg sodium
- 20 grams carbs
- 6 grams fiber
- 1 gram sugar
9. Silver Hills Squirrelly Bread
To top off our list, we have another fiber-rich sprouted bread. One slice of the Silver Hills Squirrelly Bread contains:
- 80 calories
- 170 mg sodium
- 14 grams carbs
- 4 grams fiber
- 1 gram sugar
Final Thoughts
To summarize, our favorite high fiber breads are:
- Orowheat 100% Whole Grain Bread
- Ezekiel Sprouted Whole Grain Bread
- Pepperidge Farm Whole Grain, 100% Whole Wheat Bread
- Sola Sweet and Buttery Keto Bread
- Brown Berry 12 Grain Bread
- Arnold Whole Grains Healthy Multi-Grain Bread
- Angelic Bakehouse Sprouted Whole Grain Bread
- Rudi’s Organic Double Fiber Bread
- Silver Hills Squirrelly Bread
Fiber is a great way to get multiple health benefits from foods that you would normally eat anyway (aka bread). A simple bread swap can offer your family a boost in nutrients, promote gut health, and help lower cholesterol.
To learn more tips about prenatal nutrition, check out our articles on iron-rich cereals and healthy breakfast ideas during pregnancy.