How to choose a healthier bread
Bread is one of those everyday foods that can either support your health – or quietly work against it.
Many products labelled ‘wholegrain’ are still made primarily with refined flour, with a few grains added in. This means they’re lower in fibre and less supportive of satiety, blood sugar control and long-term health.
The good news is that with a few simple checks, you can choose a bread that supports energy, digestive health and overall wellbeing.
What to look for
When choosing bread, focus on the ingredient list and nutrition panel rather than front-of-pack claims.
1. Wholemeal flour as the first ingredient
Look for wholemeal flour, not wheat flour. Wholemeal retains the bran and germ, providing more fibre, vitamins and minerals.
2. Added grains and seeds
Grains and seeds help boost fibre, healthy fats and micronutrients.
Aim for wholemeal bread with added seeds, rather than multigrain made with white flour.
3. At least 6 g fibre per 100 g
Fibre supports digestive health, cholesterol levels and satiety.
As a guide:
≥6 g per 100 g = a good source of fibre
Higher fibre breads tend to be more filling and support more stable energy
4. Less than 400 mg sodium per 100 g
Bread can be a significant contributor to sodium intake.
Choosing lower sodium options supports cardiovascular health.
5. Simple ingredients
Look for breads made with:
flour
water
yeast or sourdough culture
grains and seeds
The shorter and more recognisable the ingredient list, the better.
6. Lower glycaemic impact
Breads made with wholemeal flour, intact grains or sourdough fermentation tend to have a lower impact on blood sugar.
This can help support steadier energy levels across the day.
A note on bakery bread
Your local bakery may offer a 100% wholemeal (whole wheat) sourdough, which can be an excellent choice.
These breads are often made with simple ingredients, traditionally fermented and can be higher in fibre with a lower glycaemic impact.
That said, they’re not always easy to find or consistent across locations, so the list below focuses on branded options you’ll find at most supermarkets or shopping centres.
Better bread options (Australia)
These breads generally align well with the criteria above:
1. Burgen Wholemeal & Seeds
High in fibre and protein with a good mix of grains and seeds.
2. Healthybake Wholemeal Rye Sourdough
Very high in fibre and low in sodium.
3. Naturis Organic Light Rye Bread
Sourdough-based, lower in sodium and a good source of fibre.
4. Baker’s Delight Cape Seed Loaf
High in fibre and protein with a mix of seeds.
5. Baker’s Delight Hi-Protein Wholegrain Block Loaf
High in protein and fibre, making it a more filling option that can help support muscle and satiety.
6. Baker’s Delight Chia Omega-3 Wholemeal Block Loaf
A wholemeal option with added chia seeds, contributing fibre and omega-3 fats.
7. Woolworths Wise Wheat Hi Fibre Seeded Loaf
Not made with wholemeal flour, but uses a high-fibre wheat flour and contains added prebiotic fibre, which can support digestive health.
Options to be more mindful of
Some breads can appear healthy but are less ideal for everyday use:
Very soft ‘wholegrain’ breads
May contain refined flour and fewer whole grains than you’d expect, plus emulsifiers.
Higher sodium breads
Common across many packaged options – worth checking the label.
How to build a balanced meal with bread
Rather than focusing on bread alone, think about what you pair it with.
A more balanced option includes:
a high-fibre bread
a protein source (eggs, cottage cheese, tuna, chicken)
healthy fats (avocado, extra virgin olive oil)
salad
This helps support satiety, muscle health and more stable energy.
