rye bread

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Give rye a try.
With two to three times the fiber of white bread, rye bread takes longer to chew as well as to digest—meaning it keeps you feeling full, satisfied and regular. Rye is also rich in manganese, a mineral that helps strengthen bones and connective tissue. One thing to keep in mind: American rye bread tends to be lower in fiber than foreign-made rye, so look for loaves with whole kernel rye or whole grain rye flour on the ingredients list. Karen Ansel, a registered dietitian based in New York, recommends the Mestemacher brand, which has six grams of fiber per slice.