High-Fiber Breads Worth Buying (From a Midlife Dietitian)

You already know fiber matters. But knowing you need more and figuring out how to actually get it?

Two very different things.

Here’s the good news: You don’t have to overhaul your entire diet. Swapping your everyday loaf for a higher-fiber option is one of the easiest ways to level up your nutrition—without giving up toast, sandwiches, or carb-based joy.

Yes, fruits and veggies help. But for most of us, bread, grains, and starchy comfort foods make up a big chunk of our fiber intake. So if you're already a bread person (hi, same), choosing better-for-you slices can make a big difference—and still taste like real food.

Below, I’m sharing a curated list of high-fiber breads that check the boxes for both taste and nutrition.

Why High-Fiber Bread Might Taste Different (But It’s Worth Finding Your Favorite)

I hear it all the time: “I tried a high-fiber bread once—it tasted like cardboard.”

And honestly? If you’re expecting that same soft, fluffy bite from something denser and heartier, it’s easy to feel let down. But here’s the thing: high-fiber breads aren’t meant to be a carbon copy of your usual white or whole wheat.

The good ones offer something different—hearty, chewy, crunchy, with deep, nutty flavors that feel satisfying and real. They just take a little getting used to.

But once you find your favorites, they’re not just good for you—they’re just plain good.

Why High-Fiber Bread Matters Even More in Midlife

You don’t have to give up your favorite fluffy bread—there’s room for both comfort and nutrition.

But as we move through midlife, the benefits of fiber become even more important. From supporting digestion to helping with cholesterol management and blood sugar control, choosing high-fiber bread is a simple way to work more of those benefits into your day.

Think of it as adding something valuable, not taking anything away.

Key Benefits of Adding More Fiber to Your Diet

Here’s a quick reminder of why fiber matters—especially in midlife:

• Better digestion , including relief from issues like constipation and acid reflux
• Lower cholesterol levels, which supports heart health
• More stable blood sugar, for steadier energy and mood
• Nourished gut bacteria, which can positively influence inflammation and immunity

These benefits don’t come from dramatic overhauls—they come from small, thoughtful changes. And switching up your bread is a simple, satisfying place to start.

Go Slow When Increasing Your Fiber Intake

A quick caution: If your current fiber intake is on the low side, start slow.

Adding too much fiber too quickly can upset your digestion.

I typically recommend increasing fiber by just 5-10 grams per day for the first week, and then observing how your tummy feels before adding more. And don’t forget to drink plenty of fluids—fiber works best when you're hydrated!

What to Look For in a High-Fiber Bread

Not all breads are created equal. Here’s what I check for when I’m scanning the bread aisle:

• At least 4-6 grams of fiber per slice
• 100% whole wheat as the first ingredient (not just “wheat flour” or ‘grains’)
• Bonus points for seeds, oats, or sprouted grains (for variety, texture and taste)

Be sure to check the nutrition label carefully—fiber content is sometimes listed per two slices, so a bread that claims 6 grams per serving might actually only have 3 grams per slice.

My Favorite High-Fiber Breads (That Don’t Taste Like Cardboard)

1. Mestemacher Whole Rye Bread (US & Canada)

• Fiber: 8g per slice
• For those of you who love a chewy bread, like me! This is a dense German-style rye bread with a long shelf life. Great for open-faced sandwiches or with soup.

2. Silver Hills Squirrelly Bread (Canada & some US stores)

• Fiber: 4g per slice
• Made with sprouted whole grains and flax, this is my personal favorite. Hearty, filling, and delicious when toasted.

3. Silver Hills The Big 16 (Canada & US)

• Fiber: 4g per slice
• Packed with 16 grains and seeds for a hearty texture and robust flavor. Another strong entry from Silver Hills-honestly I love all their breads.

4. Dave's Killer Bread 21 Whole Grains and Seeds (US & Canada)

• Fiber: 5g per slice
• This is a whole wheat bread with a tasty sprinkle of seeds. It’s sturdy enough for sandwiches and has a slightly sweet, nutty flavor.

5. Dave's Killer Bread Good Seed (US & Canada)

• Fiber: 3g per slice
• Slightly lower in fiber than some others on this list, but still a solid option with 5g of protein per slice and a rich, nutty flavor that toasts beautifully.

6. Arnold/Brownberry/Oroweat 100% Whole Wheat (US & Canada)

• Fiber: 3g per slice
• Widely available with a good balance of texture and fiber without feeling like health food.

 7. Ezekiel 4:9 Sprouted Grain Bread (US & Canada)

• Fiber: 3g per slice
• This bread is found in the freezer so it goes without saying it's best toasted.

Not all high-fiber bread has to come in a loaf. If you’re someone who prefers wraps or flatbreads—or just wants a little variety—there are other great options out there that still offer a solid fiber boost.

Here are a few I’ve found and used:

Silver Hills Sprouted Tortillas (Canada & US)

Fiber: ~6g per wrap; just like their bread, these are made with sprouted grains and are great for quick lunch wraps or quesadillas.

President's Choice Protein Tortillas (Canada)

Fiber: 6g per tortilla; these are something new. With 13g of protein and a solid 6g of fiber, they’re satisfying, soft, and hold up well to any filling—from scrambled eggs to roasted veggies.

High Fiber Bread Comparison Chart

Bread Storage Tips

In my house, not everyone eats the fiber-rich bread, so I freeze mine. It keeps beautifully and toasting it straight from frozen actually makes it taste better (to me, anyway). Here are a few tips:

• Slice before freezing (although most of these come pre-sliced)
• Store in a freezer bag to prevent ice crystals
• Toast straight from the freezer

Making the switch to high-fiber bread doesn’t have to be overwhelming. It’s really about adding something valuable to your day-to-day life, one slice at a time.

Whether you’re aiming for better digestion, more stable energy, or overall wellness, the right bread can make a real difference. And remember, it’s about finding options you enjoy—not just ones that check a box.

If you’ve tried a bread you love or have questions about making fiber work for you, I’d love to hear from you. And if you’re ready to explore more ways to boost your fiber intake, be sure to check out my other posts on choosing a high fiber cereal and making a high fiber smoothie. Or get your 24 Delicious High-Fiber Snacks: Bingo Card

Got a favorite high-fiber bread I should try? Let me know—I’m always up for expanding my freezer stash.