6 High-Fiber Costco Foods Dietitians Always Recommend

July 26, 2025

If boosting your fiber intake is on your wellness radar, you’re not alone. Most Americans fall short of the recommended 25–38 grams of fiber daily, but shopping smart at Costco can help you close the gap. According to dietitians, these six high-fiber foods are must-haves in any healthy kitchen. They’re affordable, versatile, and packed with benefits beyond just digestion.

Frozen Edamame $10.99/6 lbs

These shelled green soybeans are more than just a tasty appetizer—they’re a fiber and protein powerhouse. Steam them/a quick snack or toss them into grain bowls and stir-fries.

Nutritional Facts

Calories 190
Total Fat 8g
Carbohydrates 14g
Sodium 10mg
Dietary Fiber 8g
Sugar 3g
Protein 19g

Ingredients

Edamame (Soybeans)

Preparation Instructions

Steam in the microwave/3–5 minutes or boil in water/5–6 minutes. Season with sea salt or toss with chili flakes and sesame oil.

Rolled Oats $11.49/10 lbs

These hearty whole grains are perfect/oatmeal, smoothies, cookies, or savory dishes. Dietitians love the fiber content and the Costco-size bag ensures you’ll always have some on hand.

Nutritional Facts

Calories 150
Total Fat 3g
Carbohydrates 27g
Sodium 0mg
Dietary Fiber 4g
Sugar 1g
Protein 5g

Ingredients

100% Whole Grain Rolled Oats

Preparation Instructions

Combine 1/2 cup oats with 1 cup water or milk. Microwave 2–3 minutes or cook on stovetop 5–7 minutes, stirring occasionally.

Dried Plums (Prunes) $9.99/4 lbs

Don’t overlook prunes! Naturally sweet and chewy, they support gut and bone health with a nice dose of fiber in every bite.

Nutritional Facts

Calories 100
Total Fat 0g
Carbohydrates 26g
Sodium 0mg
Dietary Fiber 3g
Sugar 15g
Protein 1g

Ingredients

Dried Plums, Potassium Sorbate (for freshness)

Canned Black Beans $6.99/5 oz

A dietitian favorite, black beans are a versatile pantry staple. They’re packed with plant protein, fiber, and antioxidants—ideal/quick meals.

Nutritional Facts

Calories 110
Total Fat 0.5g
Carbohydrates 20g
Sodium 140mg
Dietary Fiber 8g
Sugar 0g
Protein 7g

Ingredients

Prepared Black Beans, Water, Salt, Calcium Chloride, and Disodium EDTA (to preserve color)

Preparation Instructions

Drain and rinse before using. Heat on stovetop or microwave and add to tacos, salads, rice bowls, or soups.

Nuts (Almonds and Pistachios) $14.99/3 lbs

Snackable and satiating, almonds and pistachios are some of the most fiber-rich nuts available. Costco carries them in raw, roasted, and seasoned varieties.

Nutritional Facts (Almonds)

Calories 160
Total Fat 14g
Carbohydrates 6g
Sodium 0mg
Dietary Fiber 3.5g
Sugar 1g
Protein 6g

Nutritional Facts (Pistachios)

Calories 160
Total Fat 13g
Carbohydrates 8g
Sodium 0mg
Dietary Fiber 3g
Sugar 2g
Protein 6g

Ingredients

Dry roasted or raw almonds/pistachios (varies by product)

Preparation Instructions

Eat as-is or add to yogurt, salads, or baked goods. Crush/coating proteins or blending into sauces.

Frozen Berries (Kirkland Three Berry Blend) $11.99/4 lbs

These flash-frozen berries (blueberries, raspberries, blackberries) offer maximum nutrition and convenience. They’re a smoothie essential and dessert game-changer.

Nutritional Facts

Calories 70
Total Fat 0.5g
Carbohydrates 17g
Sodium 0mg
Dietary Fiber 5g
Sugar 10g
Protein 1g

Ingredients

Whole Blueberries, Raspberries, and Blackberries

Preparation Instructions

Use straight from the freezer in smoothies, defrost/yogurt or oatmeal toppings, or blend into sauces and baked goods.

Final Thoughts

You don’t need fancy supplements to meet your fiber goals—just smart shopping. These six Costco staples are fiber-rich, versatile, and dietitian-approved. Next time you’re wandering the aisles, toss a few into your cart and give your gut some extra love.