As a dietitian who embraces the Mediterranean diet, Cassandra Padula Burke is dedicated to enhancing her fiber intake through nutritious and flavorful foods. She identifies ten essential items available at Costco that can help individuals increase their daily fiber consumption, which is crucial for digestive health and overall well-being.
The Mediterranean diet emphasizes whole grains, fresh fruits, and vegetables while minimizing processed foods. Burke highlights how Costco serves as a reliable source for bulk purchases of fiber-rich staples. She notes that many Americans fall short of the recommended daily fiber intake, underscoring the importance of seeking ways to “fibermax”—a trend gaining traction on social media platforms like TikTok.
Top Fiber-Rich Staples from Costco
Burke’s shopping list includes a variety of items that not only deliver on taste but also add significant fiber content to meals.
One of her top picks is **Kirkland Signature dried plums**, commonly known as prunes, which are renowned for their high fiber content. Burke enjoys them straight from the bag, stuffed with nut butter for added protein, or blended into smoothies to enhance sweetness.
Another favorite is **Good Foods organic avocado mash**, which provides about 4 grams of dietary fiber per serving. Instead of using traditional mayonnaise, Burke recommends this mash as a creamy, heart-healthy condiment for sandwiches.
Frozen fruits also make a significant appearance in her diet. The **Kirkland Signature three-berry blend**—comprising raspberries, blueberries, and blackberries—is both nutritious and economical. Burke incorporates these berries into breakfast bowls, smoothies, or simply snacks, benefiting from their antioxidant properties without the worry of spoilage.
For a quick meal option, Burke turns to **Actual Veggies black-bean veggie burgers**. Each patty contains 6 grams of fiber, making them an excellent choice for busy weeknights when a satisfying meal is needed without extensive preparation.
Creative Ways to Incorporate Fiber
Burke emphasizes the versatility of several additional items from Costco that can seamlessly integrate into various meals. **Frozen riced cauliflower** serves as a low-carb, high-fiber substitute for rice. She adds it to smoothies and grain dishes, enhancing both fiber and antioxidant content.
Breakfast options are equally impressive with **Kodiak Power Cakes flapjack and waffle mix**, which provides 15 grams of protein and 5 grams of fiber per serving. Burke enjoys these pancakes topped with chia seeds and frozen berries for a fiber-rich start to her day.
Chia seeds, containing approximately 10 grams of fiber per serving, are another staple in Burke’s diet. She sprinkles them on yogurt, blends them into smoothies, or prepares chia pudding for a nutritious snack.
To add flavor and bulk to savory dishes, Burke incorporates **organic mushrooms** into meals. By substituting half of the meat in recipes like tacos or Bolognese with chopped mushrooms, she not only enhances the fiber content but also reduces overall costs while increasing the antioxidant levels in her meals.
Burke’s approach highlights the importance of fiber in the diet, which aids digestion, promotes fullness, and may lower the risk of chronic diseases. Her recommendations serve as a practical guide for those seeking to improve their dietary habits while enjoying delicious food.
This article originally appeared on August 1, 2025, and was updated on February 17, 2026.
