The Best High-Fiber Foods to Buy at Costco, According to a Dietitian

 By Lauren Harris-Pincus MS, RDN
|
August 11, 2022
The Best High-Fiber Foods to Buy at Costco According to a Dietitian: a collage of high fiber foods
Image credit: Lindsey Engelken for Clean Plates

Here’s a shocking number: 95% of Americans are missing the mark on their fiber goals. The 2020-2025 Dietary Guidelines for Americans recommend consuming at least 14g of fiber per 1,000 calories, which works out to roughly 25g per day for women and 38g for men. This is important because consuming enough fiber can help to improve gut health, lower cholesterol and blood sugar, control weight, and even impact your mood. 

As a registered dietitian, I have always encouraged my clients to get more fiber in their diets, but am sometimes met with resistance, and I understand why: fiber-forward foods have gotten a bad rap for being boring-tasting (think grape nuts). But I promise that fiber-filled foods don’t actually have to be boring, taste like cardboard, or make you feel like you’re gnawing on tree bark. There are tons of delicious, high fiber foods you can easily incorporate into your favorite meals — or grab as snacks to help you boost your fiber intake. 

Read next: Dietitians and Nutritionists Tell Us Their 12 Healthiest Weight Loss Strategies

First, a little simple science: only plant foods contain fiber, which is a type of carb that your body doesn’t digest. The two kinds of fiber are called “soluble” and “insoluble,” and they have different effects on your body. Insoluble is the kind of fiber found in wheat bran. It doesn’t dissolve in water, adds bulk, and mostly helps to keep your digestive tract “moving.” 

Soluble fiber, on the other hand, soaks up water in your system and is important for digestion. Some are kind of gummy, like the beta-glucan found in oats, which attracts water and turns to gel during digestion, so it slows down the speed of absorption of carbohydrates and sugars. It also binds to substances called bile acids, and helps lower cholesterol. 

So how is all this info relevant to your actual, day-to-day life? Here’s the deal: it’s a good idea to make sure you include a variety of fiber-containing foods in your diet so you can experience the most benefits possible.

Costco is a treasure trove of healthier food options ranging from whole, fresh foods to some convenient meal staples and on-the-go items. As a member of Costco for almost 25 years, I certainly have my tried-and-true options, but I also love when new products pop up on the shelves regularly. Many of the following items appear on my own grocery list, and some have also been recommended by fellow RDs. Each choice is considered an excellent source of fiber, meaning it packs a minimum of 5g per serving.

1. Damascus Bakeries BakeSense Whole Wheat Natural Lavash Roll-Ups

Lavash is a thin flatbread that hails from the region surrounding the Caspian sea. These tasty whole wheat roll-ups are super versatile, and make an excellent base for any meal or snack. Use as a sandwich wrap, pizza base, or stuff with eggs, beans, and cheese for a hearty breakfast. Each lavash contains a satisfying 7g of fiber and 10g of protein with 15% of the daily value of calcium — and only 1g of sugar.

2. Kirkland Frozen Triple Berry Blend

The Kirkland Signature Three Berry Blend is an excellent high-fiber Costco find. “These sweet berries pack a whopping 5g of fiber in one serving, contain no artificial ingredients, and are free of added sugars,” says Melissa Mitri, MS, RD of Melissa Mitri Nutrition. “Add this satisfying frozen fruit blend to a smoothie, on top of yogurt, or mix with a low-sugar cereal for a filling, nutritious breakfast.”

3. Kodiak Power Cakes Flapjack and Waffle Mix 

This near-impossible-to-mess-up pancake mix only requires water to prep. It’s made with 100% whole wheat and oat flours, and contains 5g of fiber, 14g of protein, and only 2g of added sugar per serving. For a boxed mix, that’s outstanding — and it tastes amazing, too. You can create pancakes, waffles, muffins, and more with this versatile mix. Add in some nuts for an extra protein boost.

4. Nature’s Intent Organic Chia Seeds

The only chia I ever saw growing up was on a chia pet. Not these days! These incredible, nutrient-rich seeds have the ability to absorb up to 10 times their weight in water to keep you full and help manage blood sugar. With 10g of fiber per every three tablespoon serving, these are excellent in smoothies, oatmeal, and yogurt (as well as chia pudding). These versatile seeds are also a source of plant-based, heart-healthy omega-3 fats. If you’ve never tried them, start with a teaspoon and work up from there.

5. Tasty Bite Organic Taste Madras Lentils 

“An easy addition to rice for a quick, protein-packed meal, these pre-cooked lentils are perfectly seasoned and incredibly easy to heat,” says Lauren Manaker MS, RDN, LD, author of Fueling Male Fertility. “They’re a lifesaver on busy nights.” With simple ingredients and 6g of fiber per serving, these plant-based powerhouses should be a staple in every pantry.

6. Banza Rotini Chickpea Pasta

Chickpea pasta is a terrific alternative to traditional pasta for those looking to boost fiber and protein, and it’s also great for anyone who can’t tolerate gluten. Banza pasta has 8g of fiber and 14g of plant-based protein per serving, and it’s totally family friendly. Swap into your favorite casseroles or sub the rotini for the mac in macaroni and cheese — trust me, you’ll be hooked.

7. Rx Bars

These unique bars have ingredients so simple that they are listed on the front of the package, which boasts “egg whites for protein, dates to bind, and nuts for texture” with no added sugar and 5g of fiber per bar. The 14-pack contains two flavors, including Chocolate Sea Salt and Peanut Butter Chocolate, for a portable, non-perishable snack.

8. Canned Black Beans

Dietitians love beans, and for good reason: they are a daily staple in the diets of those who live in the Blue Zones, the regions of the world where people live the longest, healthiest lives. Christine Milmine, RDN, owner of Plant-Powered You, especially recommends Costco’s organic black beans. 

“Beans provide plant-based protein, fiber, and a variety of vitamins and minerals,” says Milmine. “I use beans in many ways, such as in grain bowls, falafels, and even black bean brownies.” With a whopping 9g of fiber and 8g of protein per ½ cup serving, black beans are nutritional treasures to include in your family meals.

Read next: 9 Longevity-Promoting Recipes from Italy’s “Blue Zone”

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