The Best High-Fiber Bread to Help You Poop

• Fiber is an important nutrient to help prevent constipation.
• Including 100% whole-wheat bread in your diet may help keep you regular.
• Use 100% whole-wheat bread to increase your fiber intake for sandwiches, toast or bread pudding.

If you’ve been avoiding carbs because you think they’re bad for you, but now you’re backed up and can’t poop, we’ve got a simple solution: eat a slice or two of 100% whole-wheat bread. The fiber adds bulk to your stool and helps soften it to make it easier to pass.

But that’s not all fiber does. The fiber in 100% whole-wheat bread also helps lower cholesterol and promotes balanced blood sugars. Plus, it helps keep you satisfied for more sustained energy levels, and the carbs you get from bread provide essential energy to your cells, tissues and organs. Keep reading to find out why 100% whole-wheat bread is our choice for helping to get things moving again.

Why 100% Whole-Wheat Bread Is So Great for Constipation

Notice that we said 100% whole-wheat bread. Some breads may be called “wheat bread,” but they don’t use 100% whole wheat. They may include a mix of whole and refined grains. So, read the label closely to be sure the bread is made exclusively from whole-grain wheat. The first ingredient should be whole-wheat flour.

Another clue as to whether it’s purely a whole grain is the fiber content. Most 100% whole-wheat breads have at least 3 grams of fiber per slice. This gives you 20% of the Daily Value of fiber when you eat two slices. This fiber adds bulk to the stool and makes food pass more quickly through your gastrointestinal tract, combating constipation.

Whole-wheat bread can be used for so many delicious dishes. Try this Peanut Butter-Banana Cinnamon Toast for a sweet dish, or go for this Cucumber & Tomato Sandwich for a savory option.

How to Select a High-Fiber Bread

Whole-wheat bread isn’t the only bread that’s high in fiber. Here are a few tips to choose other types of high-fiber breads to help prevent constipation.

Make Sure It’s Made with Whole Grains

Bread that’s made from refined grains, like white bread, tends to also be lower in fiber, whereas bread made from whole grains is usually higher in fiber. That’s because whole grains have the bran, germ and endosperm intact, the parts of the grain containing fiber; refined grains have the bran and germ removed. Removing these parts also strips away most of the micronutrients. As a result, whole grains are more nutrient-dense than refined grains. 

For that reason, the Dietary Guidelines for Americans recommend that at least half of your grains be whole grains. High-fiber bread is a great way to eat more whole grains to not only get more fiber but also more antioxidants, vitamins and minerals!

When picking out your bread, take a look at the ingredients list. Try finding an option where the first ingredient is “whole-wheat flour” instead of refined white flour.

Check the Fiber Content

Unsurprisingly, the easiest way to find high-fiber bread is to check the Nutrition Facts panel to see how much fiber it has. Technically, for something to be considered high in fiber, it must have at least 20% of the DV for fiber, or 6 grams of fiber per serving. You’d be hard-pressed to find a single slice of bread with 6 grams of fiber, but many whole-grain options have at least 3 grams per slice. So if you use two slices to make a sandwich, then you’re getting at least 20% of the DV.

Be Mindful of Added Sugars and Sodium

Studies have found that diets higher in added sugars and sodium are also linked with constipation.  This may come as a surprise, but bread can be a sneaky source of sodium and added sugar in the diet. So for the full constipation-relieving package, we suggest also checking the sodium and added sugar content of your bread. Try to find bread with less than 1 gram of added sugar and less than 5% of the DV of sodium per serving. 

Being mindful of added sugar and sodium doesn’t just support your poop habits; it also supports metabolic and cardiovascular health because eating excess added sugars and sodium is linked with type 2 diabetes and heart disease.

Recipes Using Whole-Wheat Bread

Our Expert Take

Fruits and veggies aren’t the only high-fiber foods worth eating. Whole-grain foods like whole-wheat bread are also substantial sources of fiber that can help you stay regular. For the greatest benefits, find bread that’s 100% whole wheat, with whole-wheat flour as the first ingredient, to be sure the fiber hasn’t been stripped away. The fiber not only helps keep you regular but also supports healthy blood sugars and cholesterol levels.