High-Fiber Foods I Get at Costco for Mediterranean Diet As a Dietitian | Invesloan.com

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.

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.

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.

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.)

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.

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.

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.

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.

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.

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.