Why It’s Time to Reconsider Bread—And What to Look For

If you’ve been battling to cut bread from your diet, you may be overlooking a more beneficial approach: choosing the right type of bread instead of eliminating it altogether. New research suggests that high-fiber bread might actually support weight management, and could be a valuable part of a healthy diet.

A recent review of 45 studies, involving more than 700,000 people, found that those who consumed higher-fiber whole grain bread had a lower likelihood of being overweight. This isn’t just a minor insight—researchers linked high-fiber bread to a reduced risk of heart disease, cancer, and overall mortality, highlighting how even simple food swaps can drive big improvements in health.

One major finding of the study was that people who ate at least six slices of whole-grain, high-fiber bread per day tended to maintain healthier body weights. The key, however, is fiber: the type of bread you choose matters. Unfortunately, bread is often grouped with less nutritious “refined carbs” like cookies, cake, and soda. While certain types of bread, especially those made with refined grains, can lack nutritional value, bread itself doesn’t automatically lead to weight gain.

If you’re looking to enjoy bread as part of a balanced diet, the research suggests choosing options with a carb-to-fiber ratio of 10:1 or lower. For instance, for every 20 grams of carbs in a slice, aim for at least 2 grams of fiber. At The Pump Club, we advise going a step further and selecting bread with at least 4 grams of fiber per slice to truly support your fiber needs—most people don’t consume enough fiber on a daily basis.

So, next time you’re in the bread aisle, don’t shy away. Instead, choose high-fiber whole grain options that meet these guidelines. Not only can they satisfy your cravings, but they may also support your long-term health and weight goals.