These 3 Types Of Bread Are The Least Likely To Lead To Weight Gain, Experts Say–They’re Loaded With Fiber: Rye Bread & More

Bread is a dietary staple enjoyed globally, offering a wide range of varieties with varying impacts on weight and health. Certain types of bread, particularly those abundant in fiber, can be incorporated into a balanced diet without causing weight gain. These fiber-rich bread options provide essential nutrients, promote digestive health, and help sustain feelings of fullness, making them a valuable component of a nutritious eating routine.

We spoke with Lisa Richards , dietitian and creator of The Candida Diet, Christine VanDoren; nutritionist and personal trainer, and registered dietitian Caitlin Carr , to learn about three types of bread you can indulge in without worrying about weight gain . They shared that sourdough bread, rye bread, and whole wheat/whole grain are three of the best options.

1. Rye Bread

Rye flour, a key ingredient in this bread, contains a higher proportion of fiber and nutrients compared to refined wheat flour. The fiber content, particularly soluble fiber, contributes to a feeling of fullness and may assist in regulating appetite.

"Many people assume that they need to omit bread from their diet if they are trying to lose weight , but that isn't necessarily true. While the typical white bread doesn't provide the body with very many nutrients, there are other types of bread that do the body good," Van Doren notes. One of those breads is rye bread as she says, "Typically, one slice contains only 65 calories." It's also a nutrient-dense choice that can help with weight loss as she adds: "The food also contains nutrients like selenium, thiamine, manganese, potassium, and fiber."

"Because rye bread is low in calories and quite filling, it can help prevent you from overeating while keeping you in a caloric deficit ," Van Doren says.

2. Whole-Wheat/Whole-Grain Bread

Whole-wheat and whole-grain breads are rich in dietary fiber, particularly insoluble fiber. Fiber plays a crucial role in reducing inflammation by promoting healthy digestion, supporting the gut microbiota, and preventing constipation. In contrast, white bread, made from refined grains, often lacks significant fiber content, which may contribute to inflammation and digestive issues.

Carr says, “The biggest advantage to whole wheat bread is the inclusion of fiber. As opposed to white bread, 100% whole wheat bread is less processed and less refined so it will contain the wheat fiber.” And that can also be helpful for weight loss because, as she says, “Fiber helps us feel fuller longer, it can add volume without calories to a meal, and fiber prevents blood sugar spikes after a meal by slowing down absorption of sugar."

3. Sourdough Bread

Sourdough bread, with its distinct tangy flavor and chewy texture, stands out not only for its taste but also for its potential link to weight management . Unlike some conventional breads that might contribute to weight gain due to refined flours and sugars, sourdough is fermented with a natural sourdough starter, typically consisting of flour and water.

"The natural fermentation process in sourdough bread breaks down complex carbohydrates into simpler sugars, resulting in slower digestion and a more gradual release of glucose into the bloodstream," Richards says. "This helps stabilize blood sugar levels, preventing spikes and crashes that can trigger cravings and overeating." She also adds that sourdough bread has "fewer additives and preservatives compared to some commercially produced bread, making it a more wholesome and nutrient-dense option."

"Sourdough bread typically has a denser texture and more substantial flavor, which can promote a feeling of satisfaction and fullness with smaller portions," Richards reveals. "Its complex flavor profile also makes it a satisfying and enjoyable choice, potentially reducing the desire for additional high-calorie snacks or spreads."