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    High-Fiber Foods I Get at Costco for Mediterranean Diet As a Dietitian

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    • I’m a dietitian who follows the Mediterranean diet, and I’ve been prioritizing consuming more fiber.
    • My favorite things to get at Costco include Kirkland Signature dried plums and frozen berry blends.
    • I buy Kodiak Power Cakes mix and Actual Veggies black-bean burgers in bulk to help hit my goals.

    “Fibermaxxing” is one of the latest trends on TikTok and, as a dietitian, it’s actually one I can get behind.

    Most Americans aren’t coming close to eating enough fiber every day, and the goal of fibermaxxing is to hit or exceed one’s suggested daily intake of it.

    After all, fiber is crucial to a healthy diet. It keeps your digestive system moving, can help you feel full, supports gut health, and may help reduce the risk of certain chronic diseases.

    While upping my fiber game, I also follow the Mediterranean diet — a flexible healthy eating pattern that focuses on maximizing whole grains and fresh produce while limiting processed foods.

    Costco is one of my go-to spots to stock up on fiber-rich staples in bulk that fit the bill and work with my diet.

    Here are a few of my favorite finds that help me hit my fiber goals without sacrificing flavor or convenience.

    I add frozen riced cauliflower to my grain dishes and smoothies.


    Organic riced cauliflower bags at Costco

    I can’t taste the difference between rice and riced cauliflower in a lot of my dishes.

    Lauren Manaker

    A low-carb, high-fiber alternative to rice, frozen riced cauliflower is as versatile as it gets. I buy it in bulk at Costco and add it to my smoothies for a fiber boost that I can’t even taste.

    I also mix it into grain dishes for some extra bulk and antioxidants — it’s hard to taste the difference.

    Dried plums are one of my go-to snacks.


    Kirkland Signature Sunsweet dried plums bag on boxes

    Kirkland Signature Sunsweet dried plums pair nicely with nut butter.

    Lauren Manaker

    Prunes are famously high in fiber — luckily, they’re pretty sweet and versatile.

    For a snack, I’ll eat Kirkland Signature Sunsweet dried prunes right out of the bag or stuff them with nut butter for extra protein. They’re also great to blend into smoothies for extra sweetness or to chop to add to salads.

    Good Foods organic avocado mash is delicious on sandwiches.


    Good Foods avocado mash in boxes at Costco

    I’ve found Good Foods avocado mash in single-serve containers at Costco.

    Lauren Manaker

    Avocados are fairly high in fiber and I like this ready-to-eat mash from Good Foods that I can buy in bulk at Costco. Each single-serve container has 4 grams of dietary fiber.

    I love using this as a condiment in my sandwiches instead of mayo. It adds creaminess and heart-healthy fats to my lunch while also boosting my fiber intake.

    I enjoy SunGold kiwis, skin and all.


    Sungold kiwis in cartons at Costco

    I pick up SunGold kiwis at Costco.

    Lauren Manaker

    SunGold kiwis are sweet, juicy, and contain about 2 grams of fiber.

    I slice them over Greek yogurt or enjoy them on their own for a bright, zesty fiber fix. I will literally bite into them like an apple after washing the skin. (You can consume the skin— it’s thin and edible.)

    Catalina Crunch protein cereal can be a high-fiber snack or breakfast.


    Catalina Crunch cinnamon-toast protein cereal bags in box at Costco

    The Catalina Crunch cinnamon-toast protein cereal can be a solid source of fiber.

    Lauren Manaker

    If you’re really trying to fibermaxx, a high-fiber cereal can be a great breakfast option.

    Although it’s advertised as a protein cereal, Catalina Crunch also doesn’t disappoint in the fiber department.

    It contains a whopping 9 grams of fiber per serving — much more than what other classic cinnamon-toast cereals provide. And, in my humble opinion, it tastes just as good.

    I use it as a yogurt topper, mix it with other cereals for breakfast, or eat it on its own as a snack.

    I love that frozen berry mixes come with a fairly long shelf life.


    Kirkland Signature three-berry blend bag in box in Costco freezer

    I can keep a bag of Kirkland Signature’s three-berry blend in my freezer for weeks.

    Lauren Manaker

    Frozen fruit can be just as nutritious as fresh, and oftentimes, it’s much more economical.

    I especially like the Kirkland Signature triple-berry blend, which contains raspberries, blueberries, and blackberries.

    This antioxidant-loaded mix is a dietitian’s dream. I toss the berries into my breakfast bowls, blend them into smoothies, and just snack on them straight from the bag.

    With these, I can get a naturally sweet fiber boost without worrying about eating tons of fresh fruit before it gets moldy and mushy.

    Actual Veggies black-bean veggie burgers are convenient on weeknights.


    Actual Veggies black bean burger boxes at Costco

    Actual Veggies black-bean veggie burgers are plant-based.

    Lauren Manaker

    Compared to traditional beef burgers (which have no fiber), these plant-based patties feel like a fiber goldmine. Each patty contains 6 grams of fiber.

    I lean on these for nights when I really don’t feel like cooking and a burger is calling my name.

    All I have to do is heat a patty up and enjoy it with a whole-grain bun, veggies, some avocado mash, and a side salad.

    I sprinkle chia seeds on so many dishes.


    Mayorga organic chia seeds bag in box at Costco

    I’ll often buy whichever chia seeds I find in bulk at Costco.

    Lauren Manaker

    These tiny seeds pack a big punch when it comes to fiber, with about 10 grams per serving.

    I sprinkle them on yogurt, blend them into smoothies, or make chia pudding for a fiber-rich snack. Chia seeds are also high in omega-3s, another Mediterranean-diet darling that can be great for heart health.

    I keep Kodiak Power Cakes flapjack and waffle mix on hand to make breakfasts filled with protein and fiber.


    Kodiak Power Cakes mix boxes at Costco

    I like to buy Kodiak Power Cakes flapjack and waffle mix in bulk.

    Lauren Manaker

    My family and I love pancakes and waffles, so I like that this Kodiak Power Cakes mix allows us to enjoy a weekend treat with an impressive amount of protein (15 grams) and fiber (5 grams) per serving.

    It’s even more impressive when you consider that many other pancake mixes contain less than a gram of fiber per serving.

    I also like to top these pancakes with chia seeds and frozen berries for a super fiber-filled breakfast.

    Organic mushrooms add fiber and volume to a lot of my beef dishes.


    Plastic-wrapped packages of organic mushrooms in box at Costco

    I usually chop up mushrooms before adding them to my dishes.

    Lauren Manaker

    I use mushrooms to add a meaty texture, earthy flavor, and a touch of fiber to countless dinner recipes.

    They work especially well in meat-forward dishes like beef tacos or Bolognese sauce. For those, I replace half of my meat with chopped mushrooms.

    It’s a win-win — I add fiber to my meals, and they cost less to make since I don’t use as much meat. The mushrooms give me a boost of antioxidants, too.

    This story was originally published on August 1, 2025, and most recently updated on February 17, 2026.

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