Which bread is healthier and how to choose one with more fibre

As a general guide, 100% wholemeal bread is a good starting point for everyday eating. If your priority is more fibre, also compare grams per 100 g and per portion. Check salt and choose a flavour and texture you enjoy: dark colour, seeds or sourdough alone do not determine which bread suits you.

The AESAN recommendation is to prioritize whole grains. There are also breads formulated with a high fibre content. This guide helps you compare both characteristics; if you look for their functions in the organism, start with what dietary fibre is.

Prebiomix · Image of the finished bread published by Mali Fibras Granados. Appearance may vary with production.

Wholemeal and high fibre mean different things

Wholemeal describes the flour used. In Spain, “wholemeal bread” or “100% wholemeal bread” refers to bread made exclusively with wholemeal flour. If wholemeal and refined flours are combined, the percentage of wholemeal flour relative to total flour must be stated. See the bread quality standard.

High fibre describes a nutritional characteristic. In the European Union, this claim requires at least 6 g of fibre per 100 g of food, or 3 g per 100 kcal. “Source of fibre” has a lower threshold: 3 g per 100 g, or 1.5 g per 100 kcal. European conditions.

Check both characteristics. Adding fibre does not automatically make bread wholemeal, and using wholemeal flour does not reveal its exact fibre content.

What can you know by the name of the bread

Rye bread can contain different proportions of wholemeal and refined flour. The same applies to spelt: the cereal name does not rank breads from highest to lowest fibre content.

A simple way to compare two breads

Use the data per 100 g first. So you compare the same amount, even if the slices or rolls have different sizes.

Then look at your portion. If you usually eat 50 g, divide the values per 100 g by two. If you eat 80 g, multiply by 0.8. You do not need to weigh every slice: checking occasionally helps you interpret the packaging.

Check the salt too. Among similar breads, it is another useful criterion of choice. Having a lot of fibre doesn't make all the other data irrelevant.

Ask when buying loose bread. You can request the composition, allergens and available fibre and salt information. You do not have to decide solely from the sign or appearance.

Which bread has more fibre and how to check it

To find the bread with more fibre, compare declared content per 100 g across similar products. Rye, wholemeal or seeded bread is not a universal winner by name alone. Replacing your usual bread with a higher-fibre option at the same quantity increases the fibre from that meal.

Our Prebiomix solution, for example, incorporates chicory root fibre. Bread made using its reference recipe provides 10.1 g of fibre per 100 g. An illustrative 50 g portion would provide approximately 5.1 g. The actual value depends on the baker’s recipe and process.

Mali Fibras Granados also develops Fibra Verde and options combining protein and fibre. If both nutrients interest you, see when protein bread with fibre is worthwhile. When shopping, always use the figures for the finished bread.

Three Mali Fibras Granados breads compared at the same quantity

These are values from Mali Fibras Granados reference recipes, not an analysis of all available breads or a ranking of the healthiest. The 50 g portions are calculation examples. Final recipe and process can change the results; use the information for the bread you buy.

Breads for specific needs deserve another assessment

Fibracol incorporates plant sterols and has a specific cholesterol-related focus. Choosing it requires a different assessment from choosing bread simply for fibre.

Foods with added sterols are intended exclusively for people who want to lower their cholesterol. If you take cholesterol-lowering medication, consumption requires medical supervision. These foods may not be suitable during pregnancy, breastfeeding or for children under five; follow the product instructions and do not exceed a combined daily intake of 3 g of added sterols or stanols. Information about using these foods.

Fibracol · Image of the finished bread published by Mali Fibras Granados. Appearance may vary with production.

Two common questions when buying bread

Can white bread be high in fibre?

Yes. Bread with a light-coloured crumb can contain ingredients that provide the required fibre content. This does not automatically make it wholemeal or identical in composition to wholegrain bread. The NHS includes higher-fibre white breads among options for increasing fibre intake.

Is sourdough bread always wholemeal?

No. Sourdough refers to the production method; whether the bread is wholemeal depends on the flours used. To assess its fibre content, check the ingredients and nutrition information.

If you can't find the bread you're looking for, you can order it.

Your bakery knows which breads sell, but may also want to hear which options customers miss. If you want more fibre choices, you can share this suggestion:

For a supermarket, you can specify it like this:

Choose a bread that you like, check what it brings and ask for the option you need. They are three simple steps to purchase with more information.