Cassandra Padula Burke, a dietitian who adheres to the Mediterranean diet, emphasizes the importance of increasing fiber intake for better health. She shares her favorite fiber-rich products available at Costco, illustrating how convenient and tasty options can support a balanced diet.
Fiber intake is essential for maintaining digestive health and can help mitigate the risk of chronic diseases. Many Americans struggle to meet the recommended daily fiber intake, which is where the trend of “fibermaxxing” comes into play. This approach encourages individuals to consume enough fiber each day, promoting overall wellness. Burke combines this strategy with her Mediterranean diet, which prioritizes whole grains and fresh produce while minimizing processed foods.
Costco Finds for Fiber-Rich Eating
At Costco, Burke selects several staple items that help her achieve her fiber goals without compromising on flavor or convenience.
One of her top picks is the Kirkland Signature dried plums. Known for their high fiber content, these sweet snacks can be eaten directly from the package or combined with nut butter for added protein. Burke also enjoys adding them to smoothies or salads for extra sweetness.
Another staple is frozen riced cauliflower, a low-carb alternative to rice that adds fiber without altering the taste of dishes. Burke incorporates this versatile ingredient into her smoothies and grain-based meals.
The Good Foods organic avocado mash is another favorite. Each single-serve container contains approximately 4 grams of dietary fiber, making it a nutritious substitute for mayonnaise in sandwiches. This option not only enhances flavor but also adds healthy fats to her meals.
Burke highlights SunGold kiwis as an excellent source of fiber. With about 2 grams per fruit, she enjoys them sliced over Greek yogurt or simply bites into them, skin included.
For a quick breakfast or snack, she recommends Catalina Crunch protein cereal. This cereal offers 9 grams of fiber per serving, significantly surpassing many traditional cereals. Burke uses it as a yogurt topping or enjoys it plain.
Convenience and Nutrition in a Busy Lifestyle
Burke also appreciates the long shelf life of frozen berries, specifically the Kirkland Signature three-berry blend. This mix of raspberries, blueberries, and blackberries is rich in antioxidants and can be easily added to breakfast bowls or smoothies.
For those busy weeknights, Burke turns to Actual Veggies black-bean veggie burgers, which provide 6 grams of fiber per patty. These plant-based options require minimal preparation and pair well with whole-grain buns and fresh vegetables.
Chia seeds are another versatile ingredient Burke incorporates into her meals. With about 10 grams of fiber per serving, she sprinkles them on yogurt, blends them into smoothies, or makes chia pudding for a nutritious snack. Additionally, chia seeds are high in omega-3 fatty acids, aligning perfectly with her Mediterranean diet principles.
To satisfy her family’s love for pancakes, Burke keeps Kodiak Power Cakes flapjack and waffle mix on hand. Each serving contains around 5 grams of fiber and 15 grams of protein, making it a healthier choice compared to standard pancake mixes. Topped with chia seeds and frozen berries, this breakfast option is both nutritious and satisfying.
Finally, Burke utilizes organic mushrooms to enhance the fiber content in various dishes. By replacing half of the meat in recipes like beef tacos or Bolognese sauce with chopped mushrooms, she boosts fiber intake while reducing overall costs.
This article reflects Burke’s commitment to a Mediterranean diet and the importance of fiber in everyday meals. By choosing products available at Costco, she shows how easy it can be to maintain a nutritious diet that supports health and well-being. The recommendations are not only practical but also accessible for anyone looking to improve their dietary habits.
This story was originally published on August 1, 2025, and most recently updated on February 17, 2026, in Business Insider.
