Higher fiber bread offers numerous healthy aging benefits, and is one of the best ways to increase fiber in your diet!
In this blog post, we’ll delve into the world of high-fiber breads, exploring what sets them apart, their health benefits, and how to choose the best options.
What is Fiber?
Fiber is a type of carbohydrate that is not digested by the body.
It is found in plant foods, such as fruits, vegetables, grains, and legumes.
There are two main types of fiber: soluble and insoluble.
Soluble vs. Insoluble Fiber
Soluble fiber dissolves in water and forms a gel-like substance in the digestive tract.
This can help lower cholesterol levels and regulate blood sugar levels.
Insoluble fiber does not dissolve in water and adds bulk to the stool.
This type of fiber promotes digestive health and prevents constipation.
Health Benefits of Fiber
- Promotes digestive health: Fiber helps to keep our digestive system healthy by adding bulk to our stool and helping to move it through our digestive tract more easily. This can help to prevent constipation and other digestive problems.
- Regulates blood sugar levels: Fiber helps to slow down the absorption of sugar into the bloodstream. This can help to keep blood sugar levels stable and prevent spikes and crashes.
- Reduces the risk of chronic diseases: Eating a high-fiber diet has been linked to a reduced risk of age-related chronic diseases such as heart disease, stroke, and type 2 diabetes. This is likely because fiber helps to lower cholesterol levels, regulate blood sugar levels, and reduce inflammation.
How Much Fiber Do You Need?
The recommended daily intake of fiber for adults is 25 grams for women and 38 grams for men.
Higher Fiber Bread
High-fiber bread contains whole grains and other fiber-rich ingredients, such as nuts, seeds, and fruits.
It is a healthier alternative to its white counterpart, which includes refined grains and has a lower fiber content.
In addition to these health benefits, higher fiber bread is also a good source of other essential nutrients, such as vitamins, minerals, and antioxidants.
Tips for Choosing Fiber-Rich Bread
- Look for breads that list whole grains as one of the first ingredients.
- Avoid breads that list refined grains, such as white flour, as the first ingredient.
- Look for breads that contain at least 3 grams of fiber per slice.
How to Add Higher-Fiber Bread to Your Diet
- Toast a slice of high-fiber bread for breakfast: Top it with your favorite toppings, such as avocado, eggs, or peanut butter.
- Make a sandwich with fiber-rich bread for lunch: Choose lean protein sources, such as grilled chicken or fish, and healthy toppings, such as vegetables and hummus.
- Enjoy a slice of higher-fiber bread with dinner: Serve it with a side of soup or salad.
Tasty Higher-Fiber Breads
These breads all contain at least 3 grams of fiber per slice, and many of them contain even more.
- Dave’s Killer Bread 21 Whole Grains and Seeds
- Ezekiel 4:9 Sprouted Whole Grain Bread
- Food for Life Ezekiel Sesame Sprouted Grain Bread
- Oroweat Double Fiber Bread
- Nature’s Own Double Fiber Wheat Bread
- Brownberry Organic Bread 22 Grains & Seeds
- Angelic Bakehouse Sprouted Rye
- 365 Whole Foods Whole Wheat
- Hero Classic White Bread
- Storye Classic Rye Bread
Check out this Age-Defying Dietitian blog post – “A Comprehensive List of High Fiber Foods: Printable” to learn about more high-fiber foods.
Takeaways
A high-fiber diet supports digestive health, promotes healthy blood sugars, and prevents age-related chronic diseases.
Eating higher fiber bread is a simple and delicious way to improve your overall health and well-being.
Make the switch today!
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Kathryn is a Registered Dietitian and a National Board Certified Health and Wellness Coach. She is also certified through the Academy of Nutrition and Dietetics in Weight Management. She has 20+ years of nutrition experience working in a variety of healthcare settings. Her passion is to provide evidence-based nutrition information that supports vitality and longevity!