High Fiber Bread | How to Get 3x More Fiber Than Your Healthy Bread
Jul 13, 2021
Posted by: William Schumacher
If you ask us, bread is one of the best foods in the world. Why? Because it can be used to make some pretty incredible things like ooey-gooey grilled cheese sandwiches, super crunchy homemade croutons, scrumdiddlyumptious avocado toast, and of course, grandma's famous bread pudding. Mmmm! While the options for bread are truly endless, making it a staple in many kitchens around the globe, we can't help but wish it had more fiber.
Yes, there are purported "healthy" and whole grain breads out there with labels that proclaim they have a high fiber content, but the truth is that these loaves often contain no more than three grams per serving (which is usually two slices of whole wheat bread). Seeing as women should aim to eat at least 21 to 25 grams of fiber a day and men should shoot for 30 to 38 grams, you would have to eat quite a few slices of "healthy bread" to reach your goal.
However, if you're trying to lose a little weight, noshing on bread all day to amp up your fiber intake isn't exactly a good idea since each slice contains around 120 calories. And no one wants to sit around eating wheat bran to get enough fiber. Sure, after snacking on 15 slices of bread, you may have hit your fiber target, but you also probably went over your calorie target, which isn't ideal for combatting obesity, to say the least.
And don't even get us started on the ingredient lists! In many cases, "healthy bread" is often jam-packed with artificial ingredients, fillers, sodium, and sweeteners to hide the fact that the bread tastes like, well… cardboard. And white breads with added vitamins and minerals can only go so far. If only there was high fiber bread out there that was low in calories, high in fiber, and made with clean ingredients without having the texture of a brick.
The High Fiber Bread You Need
Enter: Uprising Foods' Superfood Bread.
Arguably the healthiest bread on the planet, Uprising Food heard our prayers and created bread made with nine grams of fiber (yes, 3X more fiber than your healthy bread), six grams of protein, and only two net carbs per serving.
Our first ingredient is almonds, which is pure protein, and then the flax seeds swoop in for extra fiber. Made without added gluten and absolutely nothing artificial, this bread tastes like a cheat meal—but it's not. Keto dieters, low carb warriors, and paleo eaters rejoice—finally, fiber-packed bread you can get behind!
Wondering why we're so obsessed with fiber? We'll tell you, but don't blame us if you become a die-hard fiber fan, too, after learning about all the incredible health benefits. Fiber is truly a game-changer when added to one's diet, which is why it's so crazy that only five percent of us are eating enough of it.
That said, hopefully, once people learn that they can increase their fiber intake simply by enjoying tasty sandwiches (and other amazing meals) using Uprising Food bread, we will start to see the fiber gap close and improved health for all.
The Importance Of Eating Fiber
Before we dive into all the amazing benefits of eating a fiber-rich diet, let's pump the brakes for a quick second—what exactly is fiber anyway?
Simply put, fiber (a.k.a. roughage) is the structural part of plant-based foods (like fruits, veggies, legumes, and nuts) that you can't digest or break down. There are two types of fiber: soluble fiber and insoluble fiber. Each has different properties and characteristics, but both are equally important.
-
Soluble Fiber: This type of fiber dissolves in water to form a thick gel-like substance that can then slow the passage of food through your digestive tract while pushing out toxins and waste.
-
Insoluble Fiber: This type of fiber, on the other hand, does not dissolve in water but bulks up stool and may help alleviate constipation while promoting regularity.
Now that you understand fiber and the two types, let's explore the benefits, shall we?
Benefit #1: Promotes Satiety
Fiber essentially swells in your stomach—just like a sponge—which increases feelings of fullness and promotes healthy weight loss by creating a caloric deficit, even though you don’t feel hungry.
Benefit #2: Have Healthier Gut Bacteria
The 'good' bugs that make up your delicate gut microbiome feed off fiber and thrive. As these little critters gobble up fiber that has fermented in your gastrointestinal tract (yum), they begin to produce short-chain fatty acids that have a whole host of amazing benefits, including lowering systemic inflammation—which has been linked to nearly every major chronic health problem.
Benefit #3: Live Longer
Who doesn't want to live longer? Researchers recently found that people who often consume fiber-rich foods had a 19 to 19 percent, respectively, reduced mortality risk compared to those who chowed down on less fiber.
Benefit #4: Reduces Your Risk of Heart Disease
According to a recent review of 22 studies, for every seven grams of fiber eaten daily, your risk of heart disease drops by a whopping nine percent. That's partly due to the essential nutrients' ability to sop up excess cholesterol in your system and eliminate it before it can clog your arteries.
Benefit #5: Boosts Energy Levels
Put down the coffee and reach for a high-fiber snack like Uprising Foods Superfood Chips for an instant power-up instead. Each serving contains nine grams of fiber and six grams of protein to provide your body with sustained energy throughout the day.
Benefit #6: Improves Skin
Say goodbye to skin woes and hello to a glowing, radiant complexion! Because fiber soaks up toxins in the blood, getting rid of them through your digestive tract rather than your pores will make your skin clear and bright. What's not to love?
Benefit #7: Maintains Healthy Bowels
Fiber does wonders to help maintain healthy bowel movements. It does this by encouraging regularity. As mentioned a little earlier, fiber often helps to relieve and prevent constipation by bulking up stool and making it easier to pass. You see, fiber helps to increase the weight of the stool, which means your stool should be softer and more comfortable as it leaves your body. Eating plenty of fiber is also thought to reduce the risk of developing a handful of uncomfortable conditions, such as hemorrhoids, kidney stones, and gallstones.
Benefit #8: Regulates Blood Sugar Spikes
Many foods rich in fiber—like the Superfood Bread from Uprising Food—may help regulate misbehaving blood sugar levels thanks to their lower glycemic index. It's crucial that you stabilize your blood sugar levels, as too many spikes over longer periods of time can be detrimental to your health.
Benefit #9: Promotes Great Sleep
Snacking on carbs late in the day can cause your blood sugar levels to peak and then crash during sleep hours, which is why some people wake from a deep slumber in the middle of the night. On the flip side, noshing on fiber-rich snacks can help to keep your blood sugar on a more even keel so you can clock in some much-needed restorative shut-eye.
Benefit #10: Aids Healthy Weight Loss
Not only will fiber help to keep you fuller for longer, but it binds with sugar and fat molecules as they travel through your digestive system, which naturally reduces the number of calories you actually get. Seeing as creating a calorie deficit is key to weight loss, it's easy to see how fiber can help you to reach your fitness goals. Whether you're looking to drop a few pounds or simply maintain your weight, fiber has your back.
A Final Word
Bet you didn't realize fiber had that many benefits! From supporting a healthy gut and bowel regularity to boosting energy levels and life longevity, fiber is an essential nutrient that should be consumed daily, period.
So, how does one get more fiber than the traditional "healthy bread" found at the supermarket? Simple- leave that bread on the shelf and head on over to Uprising Food, where they'll find unbelievably tasty bread with three times more fiber baked to perfection without any icky additives. This bread can do more for you than whole-wheat flour and rye bread ever could.
Here at Uprising Food, we understand the importance of fiber and are on a mission to bring superfood staple foods like our artisan baked bread to the masses—even those with dietary sensitivities. Made with nine grams of fiber, six grams of protein, and only two net carbohydrates per serving, our delicious bread is more like a supplement that tastes like a sourdough!
Ready to become part of the five percent who reach their daily fiber goals? Check out our inventory today—trust us, you'll be glad you did.
Sources:
High-fiber foods | Mayo Clinic
Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber | JAND Online
Read More about Should I be eating more fiber? | Harvard
Dietary fibre intake and risk of cardiovascular disease: systematic review and meta-analysis | BMJ
Fiber-enriched diet helps to control symptoms and improves esophageal motility in patients with non-erosive gastroesophageal reflux disease | NCBI
If you ask us, bread is one of the best foods in the world. Why? Because it can be used to make some pretty incredible things like ooey-gooey grilled cheese sandwiches, super crunchy homemade croutons, scrumdiddlyumptious avocado toast, and of course, grandma's famous bread pudding. Mmmm! While the options for bread are truly endless, making it a staple in many kitchens around the globe, we can't help but wish it had more fiber.
Yes, there are purported "healthy" and whole grain breads out there with labels that proclaim they have a high fiber content, but the truth is that these loaves often contain no more than three grams per serving (which is usually two slices of whole wheat bread). Seeing as women should aim to eat at least 21 to 25 grams of fiber a day and men should shoot for 30 to 38 grams, you would have to eat quite a few slices of "healthy bread" to reach your goal.
However, if you're trying to lose a little weight, noshing on bread all day to amp up your fiber intake isn't exactly a good idea since each slice contains around 120 calories. And no one wants to sit around eating wheat bran to get enough fiber. Sure, after snacking on 15 slices of bread, you may have hit your fiber target, but you also probably went over your calorie target, which isn't ideal for combatting obesity, to say the least.
And don't even get us started on the ingredient lists! In many cases, "healthy bread" is often jam-packed with artificial ingredients, fillers, sodium, and sweeteners to hide the fact that the bread tastes like, well… cardboard. And white breads with added vitamins and minerals can only go so far. If only there was high fiber bread out there that was low in calories, high in fiber, and made with clean ingredients without having the texture of a brick.
The High Fiber Bread You Need
Enter: Uprising Foods' Superfood Bread.
Arguably the healthiest bread on the planet, Uprising Food heard our prayers and created bread made with nine grams of fiber (yes, 3X more fiber than your healthy bread), six grams of protein, and only two net carbs per serving.
Our first ingredient is almonds, which is pure protein, and then the flax seeds swoop in for extra fiber. Made without added gluten and absolutely nothing artificial, this bread tastes like a cheat meal—but it's not. Keto dieters, low carb warriors, and paleo eaters rejoice—finally, fiber-packed bread you can get behind!
Wondering why we're so obsessed with fiber? We'll tell you, but don't blame us if you become a die-hard fiber fan, too, after learning about all the incredible health benefits. Fiber is truly a game-changer when added to one's diet, which is why it's so crazy that only five percent of us are eating enough of it.
That said, hopefully, once people learn that they can increase their fiber intake simply by enjoying tasty sandwiches (and other amazing meals) using Uprising Food bread, we will start to see the fiber gap close and improved health for all.
The Importance Of Eating Fiber
Before we dive into all the amazing benefits of eating a fiber-rich diet, let's pump the brakes for a quick second—what exactly is fiber anyway?
Simply put, fiber (a.k.a. roughage) is the structural part of plant-based foods (like fruits, veggies, legumes, and nuts) that you can't digest or break down. There are two types of fiber: soluble fiber and insoluble fiber. Each has different properties and characteristics, but both are equally important.
-
Soluble Fiber: This type of fiber dissolves in water to form a thick gel-like substance that can then slow the passage of food through your digestive tract while pushing out toxins and waste.
-
Insoluble Fiber: This type of fiber, on the other hand, does not dissolve in water but bulks up stool and may help alleviate constipation while promoting regularity.
Now that you understand fiber and the two types, let's explore the benefits, shall we?
Benefit #1: Promotes Satiety
Fiber essentially swells in your stomach—just like a sponge—which increases feelings of fullness and promotes healthy weight loss by creating a caloric deficit, even though you don’t feel hungry.
Benefit #2: Have Healthier Gut Bacteria
The 'good' bugs that make up your delicate gut microbiome feed off fiber and thrive. As these little critters gobble up fiber that has fermented in your gastrointestinal tract (yum), they begin to produce short-chain fatty acids that have a whole host of amazing benefits, including lowering systemic inflammation—which has been linked to nearly every major chronic health problem.
Benefit #3: Live Longer
Who doesn't want to live longer? Researchers recently found that people who often consume fiber-rich foods had a 19 to 19 percent, respectively, reduced mortality risk compared to those who chowed down on less fiber.
Benefit #4: Reduces Your Risk of Heart Disease
According to a recent review of 22 studies, for every seven grams of fiber eaten daily, your risk of heart disease drops by a whopping nine percent. That's partly due to the essential nutrients' ability to sop up excess cholesterol in your system and eliminate it before it can clog your arteries.
Benefit #5: Boosts Energy Levels
Put down the coffee and reach for a high-fiber snack like Uprising Foods Superfood Chips for an instant power-up instead. Each serving contains nine grams of fiber and six grams of protein to provide your body with sustained energy throughout the day.
Benefit #6: Improves Skin
Say goodbye to skin woes and hello to a glowing, radiant complexion! Because fiber soaks up toxins in the blood, getting rid of them through your digestive tract rather than your pores will make your skin clear and bright. What's not to love?
Benefit #7: Maintains Healthy Bowels
Fiber does wonders to help maintain healthy bowel movements. It does this by encouraging regularity. As mentioned a little earlier, fiber often helps to relieve and prevent constipation by bulking up stool and making it easier to pass. You see, fiber helps to increase the weight of the stool, which means your stool should be softer and more comfortable as it leaves your body. Eating plenty of fiber is also thought to reduce the risk of developing a handful of uncomfortable conditions, such as hemorrhoids, kidney stones, and gallstones.
Benefit #8: Regulates Blood Sugar Spikes
Many foods rich in fiber—like the Superfood Bread from Uprising Food—may help regulate misbehaving blood sugar levels thanks to their lower glycemic index. It's crucial that you stabilize your blood sugar levels, as too many spikes over longer periods of time can be detrimental to your health.
Benefit #9: Promotes Great Sleep
Snacking on carbs late in the day can cause your blood sugar levels to peak and then crash during sleep hours, which is why some people wake from a deep slumber in the middle of the night. On the flip side, noshing on fiber-rich snacks can help to keep your blood sugar on a more even keel so you can clock in some much-needed restorative shut-eye.
Benefit #10: Aids Healthy Weight Loss
Not only will fiber help to keep you fuller for longer, but it binds with sugar and fat molecules as they travel through your digestive system, which naturally reduces the number of calories you actually get. Seeing as creating a calorie deficit is key to weight loss, it's easy to see how fiber can help you to reach your fitness goals. Whether you're looking to drop a few pounds or simply maintain your weight, fiber has your back.
A Final Word
Bet you didn't realize fiber had that many benefits! From supporting a healthy gut and bowel regularity to boosting energy levels and life longevity, fiber is an essential nutrient that should be consumed daily, period.
So, how does one get more fiber than the traditional "healthy bread" found at the supermarket? Simple- leave that bread on the shelf and head on over to Uprising Food, where they'll find unbelievably tasty bread with three times more fiber baked to perfection without any icky additives. This bread can do more for you than whole-wheat flour and rye bread ever could.
Here at Uprising Food, we understand the importance of fiber and are on a mission to bring superfood staple foods like our artisan baked bread to the masses—even those with dietary sensitivities. Made with nine grams of fiber, six grams of protein, and only two net carbohydrates per serving, our delicious bread is more like a supplement that tastes like a sourdough!
Ready to become part of the five percent who reach their daily fiber goals? Check out our inventory today—trust us, you'll be glad you did.
Sources:
High-fiber foods | Mayo Clinic
Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber | JAND Online
Read More about Should I be eating more fiber? | Harvard
Dietary fibre intake and risk of cardiovascular disease: systematic review and meta-analysis | BMJ
Fiber-enriched diet helps to control symptoms and improves esophageal motility in patients with non-erosive gastroesophageal reflux disease | NCBI
