Do you love bread products but worry about their effect on your health? You’re not alone! I used to think I had to give up bread completely to stay healthy. The good news? You don’t have to abandon this kitchen staple. Healthy bread options with high grams of fiber have become much more available, with nutritious ingredients that can actually support your wellness goals.
“Bread has been unfairly demonized in recent years. Whole grain bread provides essential nutrients, fiber, and sustained energy when chosen wisely.” – Dr. Sarah Peters, Registered Dietitian
I’ve spent years researching the healthiest bread products while managing my own weight. In this guide, I’ll show you everything you need to know about healthy bread – from store-bought brands with high grams of fiber to simple recipes you can make at home.
What Makes Bread Products “Healthy”?
Let’s start with the basics: what makes some bread products healthier than others? The key differences between regular and healthy bread options, especially their grams of fiber, can have a big impact on your nutrition.
Regular Bread: The Nutrition Basics
Traditional white bread typically contains:
- Refined white flour (stripped of nutrients)
- Added sugars (often high fructose corn syrup)
- Preservatives and additives
- Very little fiber and protein
- High glycemic index (spikes blood sugar)
Dr. Michael Johnson, nutrition researcher at the Center for Whole Food Studies, explains:
“Most commercial bread is made with refined flour where the nutritious bran and germ have been removed. This creates a product that raises blood sugar quickly and provides little nutritional value beyond simple carbohydrates.”
Learn more about refined grains at the Harvard T.H. Chan School of Public Health
The Healthy Bread Revolution
Modern healthy bread focuses on several key improvements:
- Whole grains: Using 100% whole wheat or ancient grains like spelt
- Sprouted grains: Enhancing nutrient availability and digestibility
- Higher protein: Adding seeds, nuts, or additional protein sources
- Higher fiber: Including whole grains and added fiber sources
- Lower sugar: Reducing or eliminating added sugars
- Fewer additives: Using simple, recognizable ingredients
Nutrition Comparison: Regular vs. Healthy Bread
| Nutrient | White Bread (2 slices) | Healthy Bread (2 slices) |
|---|---|---|
| Calories | 160-200 | 140-180 |
| Fiber | 1-2g | 5-8g |
| Protein | 4-5g | 8-12g |
| Added Sugar | 2-6g | 0-1g |
| Net Carbs | 30-35g | 15-25g |
A 2022 study published in the Journal of Nutrition found that switching from refined bread to whole grain bread resulted in improved blood sugar control and increased feelings of fullness among study participants over a 12-week period.
How to Spot Truly Healthy Bread
With so many “healthy” labels in the bread aisle, how do you find the truly good options? Learning to spot healthy bread requires looking beyond marketing claims to the actual nutritional content.
Misleading Marketing Terms
Be careful with these terms that don’t necessarily mean healthier bread:
- “Made with whole grains” – May contain very little whole grain
- “Multigrain” – Simply means multiple grains, which could all be refined
- “All natural” – Has no regulated meaning for bread
- “Wheat bread” – Often made with refined wheat flour, not whole wheat
- “Stone ground” – Refers to processing method, not nutritional quality
Good Signs of Healthy Bread Products
These indicators usually point to healthier bread options:
- “100% whole grain” or “100% whole wheat” as the first ingredient
- Short ingredient lists with recognizable foods
- No added sugars in the first 5 ingredients
- High grams of fiber (at least 3g per slice)
- At least 4g of protein per slice
Registered Dietitian Kelly Monroe recommends:
“When choosing bread products, look at three things: grams of fiber (at least 3g per slice), ingredients list (whole grain flour should be first), and added sugar (less than 2g per slice). These quick checks will steer you toward healthier options. The fiber content is especially important for digestive health and sustained energy.”
Learn more about reading food labels at FDA.gov
Top 10 Healthy Bread Products With High Fiber
After testing dozens of options and analyzing their nutritional profiles, here are the 10 best healthy bread products with high grams of fiber currently available:
1. Food for Life Ezekiel 4:9 – Best Overall
| Per 2 slices | Amount |
|---|---|
| Calories | 160 |
| Protein | 8g |
| Fiber | 6g |
| Sugar | 0g |
Food for Life’s Ezekiel bread uses sprouted whole grains and legumes, creating a complete protein source. It contains no flour, added sugars, or preservatives, making it one of the most nutritious options available.
What makes it special: The sprouting process increases nutrient availability and makes the bread easier to digest. With a low glycemic index, it won’t spike your blood sugar like regular bread.
Dr. Amanda Williams, endocrinologist, says:
“Sprouted grain breads like Ezekiel are excellent choices for my patients with blood sugar concerns. The combination of high fiber, protein, and low glycemic impact makes them superior to conventional breads.”
2. Dave’s Killer Bread 21 Whole Grains and Seeds – Best Texture
| Per 2 slices | Amount |
|---|---|
| Calories | 140 |
| Protein | 10g |
| Fiber | 10g |
| Sugar | 5g |
Dave’s Killer Bread offers exceptional nutrition with great taste and texture. Their 21 Whole Grains and Seeds variety provides impressive protein and fiber content from organic whole grains and seeds.
Note that it does contain some added sugar (5g per serving), but the high fiber content helps offset potential blood sugar impacts.
Visit Dave’s Killer Bread website
3. Silver Hills Sprouted Power – Best Vegan Option
| Per 2 slices | Amount |
|---|---|
| Calories | 160 |
| Protein | 8g |
| Fiber | 5g |
| Sugar | 0g |
Silver Hills specializes in sprouted whole grain breads that are organic and vegan-friendly. Their Sprouted Power varieties offer excellent nutrition with minimal ingredients.
Their sprouting process enhances digestibility and nutrient absorption, making this an excellent choice for those with sensitive digestive systems.
4. Alvarado Street Bakery – Best Organic
| Per 2 slices | Amount |
|---|---|
| Calories | 150 |
| Protein | 7g |
| Fiber | 5g |
| Sugar | 1g |
Alvarado Street offers certified organic sprouted wheat breads with minimal ingredients. Their Sprouted Whole Wheat bread provides excellent nutrition without artificial preservatives.
The bread is particularly known for its mild flavor that appeals even to those accustomed to white bread.
Visit Alvarado Street Bakery website
5. Angelic Bakehouse – Most Innovative
| Per 2 slices | Amount |
|---|---|
| Calories | 130 |
| Protein | 5g |
| Fiber | 4g |
| Sugar | 1g |
Angelic Bakehouse creates “sprouted crafted bread” using their unique Rye-ola process. Their Seven-Grain bread combines seven sprouted whole grains for excellent texture and nutrition.
The company stands out for its clean ingredient list and has won multiple taste awards for proving healthy bread can taste delicious.
Visit Angelic Bakehouse website
6. Franz Keto – Best Low-Carb
| Per slice | Amount |
|---|---|
| Calories | 35 |
| Protein | 4g |
| Fiber | 12g |
| Net Carbs | 1g |
For those following ketogenic or low-carb diets, Franz Keto bread offers an impressive nutritional profile. Despite being virtually zero net carbs, it provides substantial fiber and protein.
The bread is made with a blend of modified wheat starch, wheat gluten, and fibers that create a surprisingly bread-like texture despite the minimal carb content.
7. Nature’s Own Life 100% Whole Grain – Most Accessible
| Per 2 slices | Amount |
|---|---|
| Calories | 140 |
| Protein | 7g |
| Fiber | 4g |
| Sugar | 2g |
Nature’s Own offers widely available, affordable 100% whole grain bread with no artificial preservatives, colors, or flavors. Their bread provides solid nutrition at a lower price point than many specialty brands.
It’s a great “gateway” healthy bread for families transitioning from white bread to healthier options.
8. Base Culture – Best Paleo/Grain-Free
| Per slice | Amount |
|---|---|
| Calories | 110 |
| Protein | 3g |
| Fiber | 2g |
| Sugar | 0g |
Base Culture makes 100% Paleo and grain-free bread using almond flour, golden flax, and arrowroot. It’s compatible with Paleo, gluten-free, and grain-free diets.
While lower in protein and fiber than whole grain options, it provides a legitimate bread alternative for those avoiding grains entirely.
9. Carbonaut – Best Gluten-Free
| Per 2 slices | Amount |
|---|---|
| Calories | 140 |
| Protein | 6g |
| Fiber | 14g |
| Net Carbs | 0g |
Carbonaut creates gluten-free bread that doesn’t sacrifice nutrition or texture. Their seeded bread provides remarkable fiber content and minimal net carbs while remaining gluten-free.
Unlike many gluten-free breads that rely on nutrient-poor starches, Carbonaut uses ingredients like pea protein, flax, and psyllium husk for nutritional value.
10. Trader Joe’s Sprouted Wheat – Best Value
| Per 2 slices | Amount |
|---|---|
| Calories | 160 |
| Protein | 8g |
| Fiber | 6g |
| Sugar | 0g |
Trader Joe’s offers a high-quality sprouted wheat bread at a significantly lower price than many specialty brands. It provides excellent nutrition with a short, clean ingredient list.
For budget-conscious shoppers, this option delivers impressive value while maintaining the benefits of sprouted whole grains.
Find at Trader Joe’s locations
Easy Homemade Healthy Bread Recipes With High Fiber
Making your own bread products gives you complete control over the ingredients and grams of fiber. Here are three simple high-fiber recipes that require minimal equipment:
No-Knead Whole Wheat Bread
Ingredients:
- 3 cups whole wheat flour
- 1/4 teaspoon instant yeast
- 1 1/2 teaspoons salt
- 1 3/4 cups water, room temperature
Instructions:
- Mix all ingredients in a large bowl until a sticky dough forms
- Cover with plastic wrap and let rest at room temperature for 12-18 hours
- Place dough on floured surface, fold once or twice
- Let rest 15 minutes, then shape into ball
- Place on parchment paper, cover and let rise 1-2 hours
- Preheat oven to 450°F with a Dutch oven inside
- Place dough in hot Dutch oven, cover and bake 30 minutes
- Remove lid and bake another 15-20 minutes until browned
Nutrition per slice (12 slices):
- Calories: 105
- Protein: 4g
- Fiber: 3g
- Sugar: 0g
5-Seed Protein Bread
Ingredients:
- 2 cups whole wheat flour
- 1 cup rolled oats
- 1/4 cup each: sunflower seeds, pumpkin seeds, flax seeds
- 2 tablespoons each: chia seeds, hemp seeds
- 2 teaspoons baking powder
- 1 teaspoon baking soda
- 1 teaspoon salt
- 2 cups buttermilk
- 2 tablespoons honey or maple syrup
Instructions:
- Preheat oven to 375°F and line a loaf pan
- Mix all dry ingredients in a large bowl
- Add buttermilk and honey, mix until just combined
- Pour into loaf pan and top with extra seeds
- Bake 45-50 minutes until golden and a toothpick comes out clean
- Cool completely before slicing
Nutrition per slice (14 slices):
- Calories: 165
- Protein: 6g
- Fiber: 5g
- Healthy fats: 4g
Simple Sourdough Bread
Ingredients:
- 1 cup active sourdough starter
- 3 cups bread flour or whole wheat flour
- 1 1/4 cups water
- 1 1/2 teaspoons salt
Instructions:
- Mix starter, flour, and water until combined, rest 30 minutes
- Add salt and knead for 5 minutes
- Cover and let rise 4-6 hours, folding dough every hour
- Shape into a round loaf and place in a floured basket
- Refrigerate overnight (8-12 hours)
- Preheat oven to 500°F with a Dutch oven inside
- Score dough and bake covered for 30 minutes
- Reduce heat to 450°F, uncover and bake 15-20 minutes longer
Nutrition per slice (12 slices):
- Calories: 120
- Protein: 4g
- Fiber: 2g (more if using whole wheat flour)
“Sourdough bread offers health benefits beyond regular bread because the fermentation process breaks down gluten and phytic acid, making nutrients more bioavailable. Many people with mild gluten sensitivity can tolerate properly fermented sourdough.” – Dr. William Davis, author of “Wheat Belly”
Learn more about sourdough benefits at Healthline
Healthy Bread Add-Ins to Increase Fiber
Boost the nutrition and grams of fiber in homemade bread products with these healthy additions:
Nutrient-Boosting Seeds
- Ground flaxseed (omega-3 fatty acids)
- Chia seeds (fiber and omega-3s)
- Hemp seeds (complete protein)
- Sunflower seeds (vitamin E)
- Pumpkin seeds (zinc and magnesium)
Protein Enhancers
- Vital wheat gluten (boosts protein content)
- Protein powder (unflavored works best)
- Nutritional yeast (B vitamins and protein)
- Cottage cheese (moist texture and protein)
- Almond meal (healthy fats and protein)
Fiber Additions to Increase Grams of Fiber
- Psyllium husk powder (adds 7g of fiber per tablespoon)
- Wheat bran (adds 6g of fiber per quarter cup)
- Ground oats (adds 4g of fiber per half cup)
- Coconut flour (adds 10g of fiber per quarter cup, absorbs moisture so use sparingly)
- Apple fiber or beet fiber (adds 3-5g of fiber per tablespoon)
Nutritionist Jamie Oliver recommends:
“Start with a basic whole grain recipe, then experiment with small amounts of nutritional boosters. Adding just 1/4 cup of mixed seeds can increase protein, healthy fats, and minerals significantly.”
Find healthy bread add-ins at Bob’s Red Mill
Frequently Asked Questions About Healthy Bread Products
Are bread products healthy for weight loss?
The right bread products can be part of a weight loss plan. Choose bread with high grams of fiber (at least 3g per slice) and 4g protein per slice, and stick to 1-2 slices per meal. The fiber and protein help you feel full longer, while the complex carbs provide steady energy. Fiber is especially important because it slows digestion and helps control blood sugar.
What’s the healthiest bread for diabetics?
For people with diabetes, the best bread options are high-fiber, low-glycemic choices like sprouted grain bread (Ezekiel), sourdough bread, or breads made with almond or coconut flour. These options cause smaller blood sugar spikes than white or even regular whole wheat bread.
Does healthy bread last as long as regular bread?
Most healthy breads contain fewer preservatives, so they typically have a shorter shelf life. Store them in the refrigerator to extend freshness, or slice and freeze for longer storage. Many healthier brands also freeze exceptionally well.
Are gluten-free bread products automatically healthier?
Not necessarily. Many gluten-free bread products are made with refined starches like tapioca, potato, and rice flours that can spike blood sugar and have very low grams of fiber. Look for gluten-free options with whole food ingredients like almond flour, flax, and psyllium husk for better nutrition. Check the nutrition label for grams of fiber – even gluten-free bread should have at least 2-3g of fiber per serving to be considered a healthy option.
How important is organic bread?
Organic bread ensures your wheat was grown without synthetic pesticides and fertilizers. While this may be important for environmental reasons and reducing pesticide exposure, the overall nutritional profile (whole grain, fiber, protein, etc.) is more important for daily health.
How to Make Regular Bread Healthier
Even if you’re eating regular bread, there are ways to make your bread choices healthier:
Healthier Sandwiches
- Use only one slice for open-faced sandwiches
- Load up with protein (turkey, tuna, eggs)
- Add plenty of vegetables
- Include healthy fats like avocado
- Use hummus or mustard instead of mayo
Better Toast Options
- Top with mashed avocado and an egg
- Spread with almond butter and sliced banana
- Top with cottage cheese and berries
- Try yogurt and cinnamon
- Add a thin layer of goat cheese and tomatoes
Smart Storage Tips
- Freeze bread to maintain freshness
- Toast slices straight from frozen
- Store in the refrigerator in hot weather
- Keep bread away from moisture and heat
- Use bread boxes rather than plastic bags for room-temperature storage
The Bottom Line on Healthy Bread Products
The healthiest bread products for you depend on your specific dietary needs, taste preferences, and health goals. For overall nutrition, look for options with higher grams of fiber – sprouted grain breads like Ezekiel offer exceptional benefits with 6+ grams of fiber per serving. For those following specific diets, options like Franz Keto or Base Culture provide specialized alternatives.
Remember that even healthy bread should be enjoyed as part of a balanced diet. Pairing your bread with protein and healthy fats helps slow digestion and minimize blood sugar impacts. The fiber content of your bread products is one of the most important factors in determining their overall health impact.
Have you tried any of these healthy bread brands or recipes? Which one is your favorite? Share in the comments below!
For personalized nutrition advice, consult with a registered dietitian who can tailor recommendations to your specific health needs.
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