Next time you're at the store, look for the following options to find a healthy bread you like.
The experts we spoke to recommend 100% whole-grain, sprouted grain, fax, oat, sourdough, and other breads as the healthiest choices.
The healthiest breads in Australia are typically dense, whole grain, wholemeal, or rye loaves, especially those with visible grains/seeds and high fibre (over 6g/serve), as they offer better digestion and blood sugar control than white bread. Whole grain sourdough is a top choice due to fermentation benefits and added nutrients, but check labels to ensure it's genuinely wholegrain, not just white sourdough. Brands focusing on whole grains and seeds, like some from Bürgen or local bakeries, often provide superior nutrition.
Whole-grain breads are good sources of nutrients that help maintain a healthy immune system. They also provide dietary fiber that can help improve cholesterol levels and lower the risk of heart disease, stroke, obesity and Type 2 diabetes.
Key Takeaways. Whole wheat bread has more fiber, which helps prevent constipation and supports heart health. Sourdough bread can be easier to digest for some people due to its fermentation process. Both breads can help with blood sugar control, but sourdough has a lower glycemic index.
Sourdough's disadvantages include being unsuitable for celiac disease (still contains gluten), potentially causing digestive issues like gas (due to fructans) for sensitive individuals, having high carbs/calories (not keto-friendly), and often containing significant sodium in commercial versions, though its fermentation can improve nutrient absorption and lower glycemic impact compared to regular bread for many.
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Cardiologists generally advise avoiding processed meats, sugary drinks and sweets, and foods high in trans fats and sodium, like most fried foods and salty snacks, because they raise bad cholesterol, blood pressure, and inflammation, significantly increasing heart disease risk. Focusing on whole foods and limiting these culprits is key for heart health.
The healthiest supermarket breads are typically wholegrain, sprouted-grain, or dark rye, prioritizing whole grains as the first ingredient for fiber and nutrients, with low sodium and no added sugar, though authentic sourdough or seeded loaves are also great choices if labels meet these criteria. Look for bread with minimal ingredients and visible grains, aiming for more fiber (over 3g/serving) and less salt (under 400mg/100g) for a genuinely nutritious option.
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The best supermarket sourdough depends on preference, but top contenders often cited for quality, taste, and value include Wildfarmed White Sourdough (UK's overall top pick for regen farming), Aldi's Wild Rise Sourdough (great value), La Brea Bakery (US winner with good chew/flavor), and Costco's Kirkland Signature (large, bakery-like loaf). For Australian options, Coles Finest and Woolworths Crafted lines are popular, with Edwards Sourdough noted for its long fermentation and pure ingredients.
Helga's Traditional Wholemeal Loaf is high in fibre and a source of protein, with no artificial colours, flavours, or preservatives. One serve (2 slices) of Helga's Traditional Wholemeal contributes 100% towards the Grains and Legumes Nutrition Council™ 48g Whole Grain Daily Target Intake.
The healthiest breads at Coles generally fall into wholegrain, seeded, and low-carb/high-protein varieties, with standout options like Edwards Sourdough (organic, slow-fermented) and Coles Bakery High Fibre Low GI 7 Seeds & Grains offering excellent fibre, protein, and slow digestion. Look for breads with visible grains and seeds and minimal added sugar for best nutritional value, prioritizing wholemeal, rye, or sourdough.
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Rye bread, especially whole grain rye, has more dietary fiber than whole wheat bread. The unique fibers, known as pentosans, provide additional nutritional benefits. Rye bread also has slightly higher mineral content, particularly potassium, magnesium, and iron.
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Whole wheat bread
The daily consumption of this delicious bread depends on your body goals. So if you're trying to maintain your current weight, you can consume up to 12 slices of whole wheat bread per day.
Choose 100% whole-grain bread and make sure "whole-grain" is listed first in the ingredients. Limit bread made with "enriched flour." Look for bread with at least 2 to 3 grams of fiber per slice. Check the ingredients list and avoid breads with added sugar.
While blueberries are packed with nutrients, eating too many can cause a few side effects, including digestive issues like bloating or gas. Although it's not common, a prescription drug interaction may also cause hypoglycemia and an increased risk of blood clots if you overdo it on blueberries.
Among foods that contribute to clogged arteries are:
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One research study found that whole grain rye bread was more effective than laxatives in treating constipation, without increasing adverse gastrointestinal effects. Given the benefits of both rye bread and sourdough bread, rye sourdough bread might be even better at relieving constipation.
Bone Broth: Rich in collagen, which helps to heal the gut lining. Fermented Foods: Yogurt, kefir, and sauerkraut provide probiotics that support gut health. Leafy Greens: Spinach, kale, and other greens are packed with vitamins and minerals that reduce inflammation.
Research shows that refined, white-flour breads are associated with weight gain and belly fat—but whole grain breads can actually help with weight loss.