5 nutrient-dense bread recipes to boost fiber, protein, and gut health

Bread is a good source of carbohydrates which are one of the three macronutrients our bodies need to function (alongside fats and protein), providing energy and nutrients. It also provides, fiber, prebiotics, protein, and micronutrients like iron and calcium.

It's a myth that bread — or carbs — are inherently fattening, experts say. The only way you gain weight is by consuming more calories than you're burning, of any type of food.

"There are no good or bad foods, there is nothing wrong with bread," registered dietitian Jennifer Low told Insider.

You can squeeze even more nutrients into your bread by adding in foods like veggies, nuts, and seeds, experts say.

Dark, leafy greens are full of vitamins and minerals including iron, which is important for carrying oxygen round the body.

This loaf by dietitian Nichola Ludlam-Raine packs an extra nutritious punch thanks to the spinach, and it's made with wholemeal flour too.

Dark, leafy greens are full of vitamins and minerals including iron, which is important for carrying oxygen round the body.

"I love using spinach in my recipes," Ludlam-Raine said. "It's so versatile and is packed with a variety of nutrients including Vitamin K, A, C, folic acid, iron, and calcium.⁣"

This wholegrain seeded bread recipe from Minimalist Baker is full of fiber thanks to the oats, seeds, and wholewheat flour.

Low recommends choosing wholegrain bread where possible, as it's an excellent source of fiber and B vitamins (which help keep our brains functioning well).

Eating more fiber can help keep your blood sugar levels stable and reduce cravings.

"Most of us don't get enough fiber," Low said. "Opting for higher fiber breads can help to feed our gut bacteria."

Gut-friendly sourdough bread is easier to digest than most other types of bread.

"Sourdough toast has lots of probiotic bacteria," dietitian Sophie Medlin previously told Insider. This can help boost good bacteria in the gut, which supports immune health and aids digestion, according to Cleveland Clinic.

Try this easy recipe by Alexandra's Kitchen.

These flatbreads by dietitian Ludlam-Raine are made of just self-raising flour and Greek yogurt, which is a great source of protein.

Protein is important for overall health but especially important for people looking to build muscle or lose fat.

Protein uses more energy during digestion than carbs or fat, which makes it easier to stick to a calorie deficit, nutritionist Graeme Tomlinson told Insider.

This muesli bread by Domestic Gothess is packed full of oats and dried fruits, adding flavor but also slow release energy.

Oats can reduce cholesterol and also aid in weight loss. "Oats help people feel full, decrease sugar spikes, and decrease insulin. Those are the properties that make you feel full so you stop eating," Chaim Ross, MD, a gastroenterologist at NYU Langone at Great Neck Medical, previously told Insider.