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A sliced loaf of homemade high-fiber seeded whole-wheat bread on a wooden board
Emma Hartwell

High-Fiber Whole-Wheat Bread (4.7g Fiber a Slice)

A whole-wheat yeast loaf with oat bran, wheat bran, ground flax, chia and sunflower seeds. 16 slices, 4.7 grams of fiber each.
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Prep Time 30 minutes
Cook Time 40 minutes
Total Time 4 hours
Servings: 16 slices
Course: Breakfast
Cuisine: American
Calories: 127
Ingredients Method Notes

Ingredients
  

Soaker
  • ½ cup wheat bran 29g
  • ½ cup oat bran 47g
  • 4 tbsp ground flaxseed 28g
  • 14 g chia seeds ½ oz
  • 1 cup warm water
Dough
  • 3 cups whole-wheat flour 360g
  • 1 packet active dry yeast 2¼ tsp
  • ¾ cup warm water about 110°F / 43°C, plus up to 2 tbsp more if needed
  • 1 tbsp honey
  • 1 tbsp olive oil plus a little for the bowl and pan
  • 1½ tsp salt
  • ¼ cup sunflower seeds 35g

Method
 

  1. Soak: stir the wheat bran, oat bran, ground flax and chia into 1 cup of warm water. Leave for 10 minutes, until thick.
  2. Wake the yeast: stir the honey and yeast into ¾ cup of warm water and leave for 5 to 10 minutes, until foamy.
  3. Mix the flour and salt in a large bowl. Add the yeast mixture, the soaker and the oil, and stir to a shaggy dough. If dry flour remains, add water a tablespoon at a time, up to 2 tablespoons.
  4. Knead for 8 to 10 minutes by hand (5 to 6 in a stand mixer) until smooth and slightly tacky. Knead in the sunflower seeds at the end. Do not add extra flour to stop the tackiness.
  5. Put the dough in an oiled bowl, cover and leave somewhere warm for 1 to 1½ hours, until roughly doubled.
  6. Shape into a log and place in a greased 9x5-inch loaf pan. Cover and let rise 45 to 60 minutes, until the dough domes about an inch above the rim. Heat the oven to 375°F (190°C).
  7. Bake 35 to 40 minutes, until deep brown and hollow-sounding when tapped underneath. If the top browns too fast, cover loosely with foil for the last 10 minutes.
  8. Cool in the pan for 10 minutes, then on a rack for at least an hour before cutting into 16 slices.

Notes

Fiber from USDA FoodData Central values: 75.7g in the whole loaf, 4.7g a slice. Wheat bran (12.4g) and ground flax (7.6g) add the most after the flour. Oven times vary; the hollow sound is the better test.