6 High-Fiber Foods You Should Buy at Costco, According to Dietitians

If you’re making your list for your next Costco haul, listen up! These six fiber-filled foods need to be on your radar. Why? Believe it or not, you’re probably not eating enough of this important nutrient. In fact, so few Americans are getting the recommended daily 25 to 38 grams of fiber that it’s considered to be a nutrient of concern, according to the most recent Dietary Guidelines for Americans. 

You probably already know that fiber is essential for digestive health. However, this underconsumed nutrient delivers a long list of health benefits (more on this soon!). To help you close the gap, we asked dietitians to share the high-fiber foods they never leave Costco without. Read on to learn their favorites. 

1. Canned Black Beans

Canned beans are a staple in almost every dietitian’s pantry. They’re convenient, cost-effective and nutritious. And since there’s no cooking, they can help you get a meal on the table quickly. Black beans in particular are a stellar pick, thanks to 8 grams of fiber and 7 grams of plant-based protein per half-cup. Plus, their dark purple hue is a sign that they’re rich in antioxidants called anthocyanins that may help protect against cardiovascular disease and Alzheimer’s disease. 

Chris Mohr, Ph.D., RD, recommends picking up a six-pack of canned black beans on your next Costco run: “[They’re] an inexpensive, fiber- and protein-rich option that can be used in tacos, as a base for bowls, mixed with rice, on salad or however your heart desires.”

2. Dried Plums (aka Prunes)

Whether you call them dried plums or prunes, we don’t mind. Just make sure you’re tossing a bag into your cart. Prunes are naturally a good source of fiber, with roughly 3 grams of fiber per ¼ cup (about 5 prunes). In addition to supporting gut health, research reveals that prunes may promote bone health. So, they’re a double win!

If you’re not sure if prunes are your thing, try mixing them with other ingredients. You can easily incorporate them into a batch of homemade trail mix or granola. Or, for a rich, gooey dessert, try our five-star Chocolate-Dipped Walnut Stuffed Prunes. 

Don't Miss

4 Signs You Might Need a Fiber Supplement, According to Dietitians

The High-Protein High-Fiber Soup I Can’t Stop Making

3. Frozen Berries

Tired of watching those berries you bought wither away in your fridge? Then stock up on Kirkland's Three Berry Blend, says Mohr. If you’re skeptical about frozen fruit, you might be surprised to learn it’s packed with nutrition. That’s because flash-freezing fruit locks in its nutrients at the peak of freshness. So, it’s equally—if not more—nutritious than fresh. 

“Kirkland’s frozen berries are always in our freezer,” says Mohr. They’re jammed with blueberries, raspberries and blackberries for a generous 5 grams of fiber per cup. They’re a family favorite, he says, “whether it's to top our morning yogurt or to defrost and enjoy with a dollop of whipped cream for a fiber- and nutrient-rich dessert.” 

4. Frozen Edamame

Frozen edamame is a fiber-filled gem boasting 8 grams of fiber per cup. They also happen to be a fantastic source of plant protein (19 grams per cup)! Since you can steam them in the microwave, they couldn’t be easier. Plus, buying edamame in bulk makes it super easy to add more produce to lunch or dinner when you’re running low on veggie inventory. Dietitians love them for pumping up the fiber and protein in rice bowls and wraps. Or, wow your guests at your next dinner party with a bowl of our zesty Edamame with Aleppo Pepper.

5. Nuts

Nuts, like almonds and pistachios, are nutrition goldmines. So, be sure to grab a bag (or two!) on your next Costco haul. While all nuts contain some fiber, certain nuts are especially advantageous. “Almonds and pistachios are some of our higher-fiber nuts, and Costco has a wide variety of options for both, including roasted, raw, flavored and more,” says Mary Ellen Phipps, M.P.H., RDN, LD. For instance, 1 ounce of almonds (about 23 nuts) provides 3.5 grams of fiber, and an ounce of pistachios (roughly 49 kernels) yields 3 grams., While each is a great way to squeeze more fiber into your day, pistachios can be especially helpful if you’re a visual person, with nearly twice as many nuts per serving as almonds. 

6. Rolled Oats

Oats aren’t just for oatmeal! Whole-grain oats are a tasty, versatile way to add fiber to all sorts of meals and snacks. From overnight oats and oat bars to cookies and savory grain bowls, hearty rolled oats are a go-to whole grain for dietitians. “Oats are a staple in our house—so much so we prefer a Costco-size bag of rolled oats to keep them available at all times,” says Mohr. “And, with about 4 grams of fiber per half-cup of uncooked oats, they’re a cost-effective, nutrient-dense option.”

Health Benefits of Fiber 

The benefits of adding more high-fiber foods to your diet are endless. “Gradually increasing your fiber intake for a goal of 25 grams or more per day is associated with a whole host of positive health and nutrition benefits, including reduced risk of developing chronic diseases,” says Phipps.

Specifically, fiber has been shown to play a proactive role in reducing the odds of developing cardiovascular disease, type 2 diabetes and some types of cancer. It also helps with satiety, so it can support weight loss and weight maintenance. Plus, since fiber tends to hang out in nutrient-dense foods, eating more fiber-rich foods can help you increase your intake of other good-for-you nutrients, like vitamins, minerals and inflammation-taming antioxidants. And, if constipation is an issue, getting plenty of fiber-rich foods, like our No. 1 whole grain to help you poop, can make you more comfortable, too.

High-Fiber Recipes to Try

Berry Crumble Overnight Oats

5.0

Roasted Veggie & Black Bean Bowls

4.7

High-Protein Energy Bars

4.9

Our Expert Take

If you’re like most of us, you probably aren’t getting enough fiber in your diet. That means you could be missing out on some serious health benefits. This underconsumed nutrient can help protect against weight gain, heart disease, type 2 diabetes, some cancers and constipation. The good news is, a trip to Costco can help. From frozen staples like berries and edamame to pantry necessities like canned beans, dried plums, oats and nuts, Costco is filled with foods that can help you get the fiber you need in one convenient shopping trip.