Bread, once a common staple in households, has become a subject of debate due to the popularity of low-carb diets and carb-restricting trends.
Many are confused about whether bread is good for you and if consuming it daily could have negative health effects.
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Fortunately, bread can still be a nutritious part of your diet and help you meet your nutritional needs.
The Grain Foods Foundation notes that bread is a great source of folate, fiber, iron, B vitamins, and more.
That said, there are some potential downsides to eating bread alone, but it doesn’t mean you should avoid it altogether.
Many dietitians recommend including it in a balanced diet.
Health Benefits of Bread
Increases Fiber Intake
Whether it’s white, wheat, or sourdough, bread contains fiber—an essential nutrient that supports digestion, gut health, and weight management. Whole-wheat and whole-grain varieties have more fiber compared to others.
Kristi Ruth, RD, LDN, a dietitian, recommends whole-grain bread because it typically offers more fiber, which aids digestion and helps keep you feeling full longer.
A single slice of whole-wheat bread provides 2 grams of fiber, about 7% of the daily recommended intake according to the 2020-2025 Dietary Guidelines for Americans.
Multigrain whole-grain bread can offer up to 3 grams of fiber (10% of the daily value) per slice.
This means a sandwich made with two slices of bread can significantly boost your fiber intake, especially when paired with other fiber-rich foods like vegetables.
Elana Natker, M.S., RD, from the Grain Foods Foundation, explains that 40% of dietary fiber intake comes from grain foods.
Excluding grains like bread can reduce this important source of fiber, which many people rely on.
While fiber can be obtained from other foods, bread remains an easy way to add it to your diet.
According to the Dietary Guidelines, 90% of women and 97% of men fall short of meeting their daily fiber needs.
Provides Various Nutrients
All types of bread, even white bread, offer valuable nutrients. In addition to iron, fiber, and B vitamins, bread provides protein, calcium, thiamine, manganese, and zinc.
White bread is also a good source of folate, especially crucial for pregnant women, who need at least 400 micrograms of folate per day.
Elana Natker also highlights that women who restrict carbohydrates are 30% more likely to have babies with neural tube defects due to inadequate folic acid intake.
