I am a dietitian on the Mediterranean diet. Here are 10 things I get at costco. When I’m trying to eat more fiber
10 Things I Get at Costco When I’m Trying to Eat More Fiber — From a Mediterranean Dietitian
As a dietitian who follows the Mediterranean diet, I know that fiber isn’t just about keeping digestion regular—it’s a cornerstone of gut health, heart protection, weight management, and even longevity. A Mediterranean-style diet effortlessly focuses on fiber-loaded choices such as veggies, beans, whole grains, fruits, nuts, and seeds But even with the best intentions, getting the recommended 25-38 grams of fiber daily can be a challenge.
That’s why I turn to Costco—a treasure trove for bulk buying nutrient-dense staples. Here are the 10 fiber-packed foods I always buy from Costco when I’m intentionally boosting my fiber intake, plus how I incorporate them into my daily meals.
1. Kirkland Organic Quinoa
Why I Buy It:
Quinoa is a Mediterranean diet super grain. Not only is it high in fiber (5 grams per cooked cup), but it’s also a complete plant protein. Unlike refined grains, quinoa retains its outer bran, which is where the fiber resides.
How I Use It:
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Base for grain bowls with roasted veggies, chickpeas, and tahini drizzle.
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Tossed into Mediterranean-style salads with cucumbers, cherry tomatoes, and feta.
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A warm bowl of porridge made with almond milk, topped with fresh berries and a dash of cinnamon
Fiber Tip:
Swap quinoa for rice or pasta a few times per week to effortlessly boost your fiber intake while keeping meals Mediterranean-friendly.
2. TruRoots Organic Sprouted Lentils
Why I Buy It:
Packed with fiber, a single cup of cooked lentils provides an impressive 15 to 16 grams. Sprouted lentils from Costco are particularly digestion-friendly and have a slightly nutty flavor.
How I Use It:
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Simmer into a hearty lentil soup with spinach, garlic, and herbs.
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Mix into veggie-packed stews or pasta sauces for extra texture.
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Add to a cold lentil salad with parsley, lemon juice, and olive oil.
Fiber Tip:
Batch-cook lentils and store portions in the fridge or freezer, so you always have a fiber-rich base for quick meals.
3. Kirkland Signature Organic Frozen Berries
Why I Buy It:
Berries are among the highest-fiber fruits—especially raspberries and blackberries, with up to 8 grams per cup. Costco’s big frozen berry bags are a budget-friendly way to enjoy them year-round.
How I Use It:
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Blend into smoothies with spinach and flaxseeds.
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Sprinkle over Greek yogurt for a fiber-rich snack.
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Use in overnight oats or chia pudding for a fiber-packed breakfast.
Fiber Tip:
Unlike juice, whole berries retain their skins and seeds, maximizing fiber content. Frozen berries retain the same nutritional value as their fresh counterparts!
4. Simple Mills Almond Flour Crackers
Why I Buy It:
Many conventional crackers are refined and low in fiber. Simple Mills Almond Flour Crackers offer about 2-3 grams of fiber per serving, thanks to ingredients like almond flour, flaxseed, and sunflower seeds.
How I Use It:
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Pair with hummus or guacamole for a fiber-plus-healthy-fat snack.
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Crumble over a Greek salad for added crunch.
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Use as a base for mini bruschettas with tomatoes and basil.
Fiber Tip:
Look for crackers where “nuts, seeds, or whole grains” are the first ingredient for better fiber content.
5. Kirkland Organic Chia Seeds
Why I Buy It:
Chia seeds pack a whopping 10 grams of fiber per 2 tablespoons. They're also rich in omega-3s, making them a Mediterranean diet-approved fiber booster.
How I Use It:
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Stir into overnight oats for an extra fiber punch.
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Make a chia seed pudding with almond milk and honey.
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Sprinkle over salads or smoothie bowls for texture.
Fiber Tip:
Chia seeds absorb liquid and swell, which promotes satiety and supports digestion. Always hydrate them well for best benefits.
6. Kirkland Organic Hummus Singles
Why I Buy It:
Chickpeas, the base of hummus, are high in both soluble and insoluble fiber. Each single-serve cup of hummus adds about 3 grams of fiber. Plus, the portion control helps avoid over-snacking.
How I Use It:
Enjoy crisp vegetables such as carrots, bell peppers, and cucumbers by dipping them.
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Spread on whole grain toast with sliced avocado.
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Use as a creamy dressing base for salads.
Fiber Tip:
Pair hummus with raw veggies to double the fiber hit in one snack.
7. Nature’s Garden Organic Trail Mix
Why I Buy It:
Nuts and dried fruits are Mediterranean staples and excellent fiber sources. Costco’s Nature’s Garden Organic Trail Mix contains almonds, cashews, walnuts, and dried fruits, delivering around 3-4 grams of fiber per serving.
How I Use It:
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As a portable snack on busy days.
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Sprinkle over oatmeal or Greek yogurt.
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Blend into energy bites with dates and cocoa.
Fiber Tip:
Be mindful of portion size—nuts are fiber-rich but calorie-dense. A small handful suffices.
8. Kirkland Organic Broccoli Florets (Frozen)
Why I Buy It:
Frozen veggies are a lifesaver for busy weeks. Costco’s organic broccoli provides 5 grams of fiber per cup. Broccoli is also rich in antioxidants and supports gut health.
How I Use It:
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Roast with olive oil, lemon, and garlic for a quick side dish.
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Add to pasta or stir-fries for extra bulk and fiber.
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Blend into soups for creaminess without dairy.
Fiber Tip:
Keep a few bags in the freezer so you always have a fiber-rich veggie ready to toss into meals.
9. Dave’s Killer Bread (21 Whole Grains & Seeds)
Why I Buy It:
Unlike many store-bought breads, Dave’s Killer Bread offers 5 grams of fiber per slice, thanks to its blend of organic whole grains and seeds. It’s soft, flavorful, and free from artificial ingredients.
How I Use It:
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Avocado toast topped with sliced radishes or sprouts.
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Open-faced sandwiches with smoked salmon, arugula, and a drizzle of olive oil.
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Toasted with a layer of almond butter and fresh berries.
Fiber Tip:
Choose breads that list “whole grain” as the first ingredient and aim for at least 3 grams of fiber per slice.
10. Kirkland Organic Almond Butter
Why I Buy It:
Almond butter not only adds healthy fats but also contributes 3-4 grams of fiber per serving. It’s a Mediterranean-diet approved alternative to peanut butter, especially when made with just almonds and no added sugars.
How I Use It:
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Spread on whole grain toast or rice cakes.
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Swirled into oatmeal or smoothies.
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Drizzled over roasted sweet potatoes for a sweet-savory combo.
Fiber Tip:
Pair almond butter with fruits like apples or bananas to create a high-fiber, satisfying snack.
Bonus Tips for Maximizing Fiber Intake from Costco Shopping:
1. Stock Up on Fresh Produce in Bulk:
Costco’s large packs of spinach, mixed greens, bell peppers, cucumbers, and apples are perfect for daily fiber targets. Rotate your produce weekly to keep meals exciting.
2. Don’t Overlook Canned Legumes:
Canned organic black beans, garbanzo beans, and kidney beans are available in multi-packs. They’re convenient fiber heroes for soups, salads, and wraps.
3. Hydration is Key:
Increasing fiber without enough fluids can cause bloating or discomfort. Ensure you’re drinking enough water throughout the day.
4. Read Labels for “Added Fiber” Claims:
Some processed products add isolated fibers that may not have the same benefits as naturally occurring fiber in whole foods. Prioritize whole, minimally processed items.
5. Small Changes Make a Big Difference:
Swapping in one or two fiber-rich ingredients at each meal can cumulatively get you to your daily fiber goal without much hassle.
The Mediterranean Approach to Fiber: It’s Not About Restriction
The Mediterranean diet is not a restrictive eating pattern. It’s about abundance—an abundance of whole, colorful, plant-based foods that naturally bring fiber along for the ride. Costco’s bulk sizes make it easier to integrate these staples into daily meals, ensuring you’re consistently meeting your fiber needs while enjoying flavorful, satisfying dishes.
By making intentional choices with products like quinoa, lentils, berries, nuts, seeds, and hearty vegetables, boosting fiber becomes second nature. Plus, many of these fiber-rich foods are not only good for your gut but also support heart health, blood sugar balance, and sustainable energy—all key principles of the Mediterranean lifestyle.
Final Thoughts
As a Mediterranean dietitian, I see Costco not just as a place for bulk shopping but as an ally in promoting a fiber-rich, healthful eating pattern. The key is to prioritize whole, nutrient-dense options and make them the foundation of everyday meals. Whether you’re preparing a week’s worth of meals or simply trying to snack smarter, these 10 Costco staples make it easier than ever to meet your fiber goals without sacrificing taste or convenience.
