We all know fiber is good for us, but many of us don’t get enough. Most Americans consume way less than the recommended 25 to 35 grams of fiber each day.
Getting enough fiber is important for a number of reasons. It can help you:
- Maintain a healthy weight
- Lower your risk of type 2 diabetes
- Keep your digestive system running smoothly
One easy way to increase your fiber intake is by choosing the right kind of bread. High-fiber bread can be a convenient and delicious way to boost your daily fiber consumption.
In this article, we’ll explore the benefits of fiber, how to choose the best high-fiber bread, and some things to keep in mind when making your selection.
Why is fiber important? Unpacking the health benefits
Fiber is one of those nutrients that gets a lot of buzz, but do you know why it’s so good for you? Here’s what the research says about the health benefits of fiber.
Fiber helps regulate blood sugar levels
Fiber slows down the absorption of glucose into your bloodstream, which means it can help stabilize your blood sugar levels. This is especially important if you have diabetes or pre-diabetes, since maintaining steady blood sugar is key to managing the disease and preventing those dangerous blood sugar spikes.
Fiber supports healthy cholesterol levels
Soluble fiber binds to cholesterol in your small intestine, preventing your body from absorbing it. This, in turn, lowers your LDL or “bad” cholesterol. Studies have shown that eating a diet high in fiber can improve your cholesterol profile.
Fiber promotes heart health
Because fiber improves your cholesterol levels and blood pressure, it helps keep your cardiovascular system healthy. Research has found that people who eat diets high in fiber have a lower risk of heart disease. One study showed that high-fiber diets may reduce your risk of heart disease by as much as 20%.
Fiber aids digestion and promotes regularity
Fiber adds bulk to your stool, which makes it easier to pass and prevents constipation. Fiber also acts as a prebiotic, feeding the beneficial bacteria in your gut and helping your gut microbiome stay healthy.
Fiber and cancer risk
Research has linked high-fiber diets to a lower risk of colorectal cancer. Whole grains, which are high in fiber, are also associated with a reduced risk of many other types of cancer.
Soluble vs. Insoluble Fiber
You’ll often hear the term “fiber” used as if it were a single thing. But there are actually two main types of fiber: soluble and insoluble.
Soluble fiber dissolves in water and forms a gel-like material. Insoluble fiber, on the other hand, doesn’t dissolve.
Both types of fiber offer unique benefits. Soluble fiber is known for its ability to lower cholesterol levels, while insoluble fiber helps to keep your bowel movements regular. They’re both important for your health!
Most high-fiber breads contain a mix of both soluble and insoluble fiber, so you can get the benefits of both in a single slice.
What Makes Bread High in Fiber?
Not all bread is created equal when it comes to fiber content. Here’s what to look for if you’re trying to up your fiber intake.
The Role of Whole Grains
Whole grains are the best source of fiber in bread. That’s because they retain all parts of the grain kernel – the bran, germ, and endosperm. Refined grains, on the other hand, have had some of those parts removed, reducing their fiber content.
When you’re shopping for bread, check the ingredient list. You’re looking for “whole wheat flour” or another whole grain flour listed as the first ingredient on the label. That means it makes up the largest proportion of the bread.
The Impact of Added Fiber
Some bread manufacturers will add fiber to their products, using ingredients like oat bran or cellulose. While this can boost the fiber content, it’s generally better to choose bread made with whole grains, because you’ll also get a wider range of other nutrients.
Sprouted Grains and Their Fiber Content
Sprouting grains is a process that can increase the amount of available nutrients, and it may also boost the fiber content. Sprouted grain breads can be a good choice if you’re looking for a high-fiber option.
How to Choose High-Fiber Bread: A Buyer’s Guide
Not all bread is created equal. If you’re trying to up your fiber intake, it’s important to know what to look for on the label.
Key Factors to Consider
- Fiber Content: Aim for at least 4 grams of fiber per serving. Breads with at least 5 grams of fiber per serving are generally labeled “high fiber” because that amount represents 20% of the daily fiber recommendation.
- Whole Grain Presence: Look for breads that list whole grains as the very first ingredient. The ingredient list should say “whole wheat flour” or another whole grain at the top.
- Added Sugar: Some breads are surprisingly high in added sugar. Look for breads with 1 gram or less of added sugar per slice.
- Protein Content: Check the protein content, added sugar, and serving size.
- Serving Size: Make sure you’re clear on the serving size, especially if you tend to eat more than one slice at a time.
Reading the Nutrition Label
The nutrition label is your friend! It’s got all the info you need to compare different breads side by side. Look closely at the fiber content, ingredients, and added sugar levels to make the best choice.
When you’re comparing different breads, focus on the fiber, whole grain, and added sugar content. A little extra time spent in the bread aisle can make a big difference in your overall health.
Considering Personal Preferences
The best high-fiber bread is the one you’ll actually eat! Choose breads that you enjoy, so you’ll stick with them over time. Experiment with different types of high-fiber bread to find your favorites. You might find you prefer the taste and texture of some breads toasted.
Potential Downsides and Considerations
While fiber offers many benefits, it’s important to increase your intake gradually. Rapidly increasing fiber consumption can lead to digestive discomfort, including gas and bloating. Think of it like shocking your system – it needs time to adjust.
The best approach is to slowly incorporate more fiber-rich foods into your diet over a few weeks. Also, remember to drink plenty of water. Fiber absorbs water, and adequate hydration helps prevent constipation and keeps things moving smoothly.
Finally, if you have any underlying health conditions or are taking medications, it’s always a good idea to consult with a healthcare professional before making significant changes to your fiber intake. Certain medications can interact with fiber, and some conditions may require a tailored approach to dietary fiber.
How to eat more high-fiber bread
High-fiber bread is an easy addition to almost any diet. You can use it in place of any other type of bread you might eat. Here are some easy ways to work more of it into your meals:
- Sandwiches. Pile on the lean protein and load up on veggies. Consider adding avocado for healthy fats.
- Toast. Top with a smear of nut butter, a sprinkle of seeds, and sliced banana. Or add smashed avocado and a sprinkle of red pepper flakes.
- Bagels. Try topping with smoked salmon and cream cheese or making a pizza bagel with tomato sauce and mozzarella.
Don’t be afraid to experiment! High-fiber bread is a blank canvas for all kinds of flavors. See what combinations you like best.
In Closing
Choosing high-fiber bread is a simple, delicious way to boost your health. It’s a convenient way to increase the fiber in your diet without drastically changing your eating habits.
When you’re shopping for bread, take a closer look at the nutrition labels. Make informed choices by prioritizing whole grains and breads that are high in fiber.
Remember that even small increases in your daily fiber intake can make a big difference in your overall well-being. So, the next time you’re at the grocery store, consider reaching for a loaf of high-fiber bread—your body will thank you!