10 High-Fiber Costco Buys For Mediterranean Diet

Hey guys! As a registered dietitian who's also a huge fan of the Mediterranean diet, I'm always on the lookout for delicious and nutritious foods that fit this lifestyle. And let's be real, Costco is a goldmine for stocking up on healthy staples, especially when you're focusing on fiber. Fiber is so important for our health – it keeps us feeling full, aids digestion, helps regulate blood sugar, and can even lower cholesterol. So, I wanted to share my top 10 Costco finds for boosting your fiber intake while enjoying the amazing flavors of the Mediterranean diet. Get ready to load up your cart! I will also try to give you some creative ideas on how to incorporate them into your daily meals.

1. Whole Grain Bread: A Mediterranean Diet Staple

When following the Mediterranean diet, whole grains are a cornerstone. We're talking about breads, pastas, and grains that haven't been stripped of their bran and germ, which are packed with fiber and nutrients. At Costco, I always grab a loaf (or two!) of their whole-grain bread. It's perfect for making sandwiches, toast, or even dipping in olive oil (another Mediterranean diet staple!). The key here is to look for the word "whole" on the ingredient list – whole wheat, whole rye, etc. That's your cue that you're getting the real deal. Fiber in whole grains helps regulate blood sugar levels and promotes a healthy gut. You can use this whole-grain bread to make a delicious bruschetta with tomatoes, basil, and a drizzle of olive oil, or a hearty sandwich filled with grilled vegetables and hummus. For breakfast, try toasting a slice and topping it with avocado and a sprinkle of red pepper flakes. The possibilities are endless, and your digestive system will thank you for it! The fiber will keep you feeling full and satisfied, preventing those mid-morning energy crashes and cravings for unhealthy snacks. So, stock up on that whole-grain goodness at Costco and make it a regular part of your Mediterranean diet journey.

2. Oatmeal: Start Your Day with a Fiber Boost

Oatmeal is another fantastic source of fiber, and Costco has giant bags of it for a super reasonable price. I love starting my day with a warm bowl of oatmeal – it's filling, comforting, and gives me sustained energy throughout the morning. Plus, it's a blank canvas for all sorts of delicious Mediterranean-inspired toppings. Forget those sugary cereals – oatmeal is where it's at for a healthy and satisfying breakfast. Think beyond just plain oatmeal! You can add a dollop of Greek yogurt for extra protein, a handful of berries for antioxidants, and a sprinkle of nuts and seeds for healthy fats and even more fiber. Drizzle some honey or a touch of maple syrup for sweetness, if desired. For a savory twist, try adding some chopped vegetables like spinach or zucchini, along with a sprinkle of feta cheese and some herbs. Cooking your oatmeal with milk or a milk alternative (like almond milk or oat milk) instead of water can also add creaminess and flavor. Oatmeal is also incredibly versatile – you can use it to make overnight oats, baked oatmeal, or even add it to smoothies for a fiber boost. It’s a nutritional powerhouse that fits perfectly into the Mediterranean diet, and Costco's large bags ensure you'll have plenty on hand to enjoy throughout the week. So, make oatmeal your go-to breakfast and reap the many benefits of this fiber-rich superfood!

3. Brown Rice: A Versatile Whole Grain

Brown rice is a staple in many cuisines, and it's a great addition to the Mediterranean diet. It's packed with fiber, vitamins, and minerals, making it a much healthier choice than white rice. Costco's large bags of brown rice are perfect for meal prepping and adding to various dishes. I use brown rice in everything from salads and stir-fries to soups and grain bowls. It's so versatile and satisfying! Unlike white rice, brown rice retains its bran and germ, which are the parts of the grain that contain the most fiber and nutrients. This means you're getting a significant boost of fiber with every serving, which aids digestion, helps regulate blood sugar, and promotes a feeling of fullness. Brown rice is also a good source of magnesium, which is important for bone health and energy production. You can cook a big batch of brown rice at the beginning of the week and then use it in different meals throughout the week. Try adding it to a Mediterranean-style salad with chickpeas, cucumbers, tomatoes, and a lemon-herb vinaigrette. Or, use it as a base for a stir-fry with plenty of vegetables and lean protein like chicken or fish. Brown rice also works well in soups and stews, adding a hearty and nutritious element. For a simple and flavorful side dish, sauté some onions and garlic in olive oil, then add the cooked brown rice and some vegetable broth. Simmer until the broth is absorbed, and you have a delicious and healthy accompaniment to any Mediterranean-inspired meal. So, ditch the white rice and embrace the goodness of brown rice – your body will thank you for it!

4. Quinoa: A Protein and Fiber Powerhouse

Quinoa is technically a seed, but it's often cooked and eaten like a grain. It's a complete protein, meaning it contains all nine essential amino acids, and it's also a fantastic source of fiber. Costco's large bags of quinoa are a great deal, and I always have some on hand. I love adding quinoa to salads, using it as a base for bowls, or even incorporating it into soups and stews. It has a slightly nutty flavor and a satisfying texture that makes it a perfect addition to the Mediterranean diet. Compared to other grains, quinoa is particularly high in protein, making it an excellent choice for vegetarians and vegans, as well as anyone looking to increase their protein intake. Protein is essential for building and repairing tissues, and it also helps you feel full and satisfied after eating. The fiber in quinoa adds to this feeling of fullness, helping to prevent overeating and cravings. Quinoa is also a good source of iron, magnesium, and other important nutrients. You can cook quinoa in water or broth, just like rice. For a fluffier texture, rinse the quinoa before cooking to remove the natural coating called saponin, which can give it a bitter taste. Once cooked, quinoa can be used in a variety of dishes. Try adding it to a salad with roasted vegetables, chickpeas, and a lemon-tahini dressing. Or, use it as a base for a bowl with grilled chicken or fish, avocado, and a sprinkle of herbs. Quinoa also works well in soups and stews, adding a hearty and nutritious element. For a simple and flavorful side dish, sauté some onions and garlic in olive oil, then add the cooked quinoa and some vegetable broth. Simmer until the broth is absorbed, and you have a delicious and healthy accompaniment to any Mediterranean-inspired meal. So, make quinoa a regular part of your diet and enjoy the many health benefits it has to offer!

5. Legumes: Beans, Lentils, and Chickpeas, Oh My!

Legumes are a cornerstone of the Mediterranean diet, and for good reason! They're incredibly versatile, affordable, and packed with fiber and protein. At Costco, I stock up on dried beans, canned beans, lentils, and chickpeas. I use them in soups, stews, salads, dips, and so much more. Legumes are nutritional powerhouses that will keep you feeling full and satisfied. Beans, lentils, and chickpeas are all excellent sources of fiber, which helps regulate blood sugar, lower cholesterol, and promote healthy digestion. They're also rich in protein, making them a great choice for vegetarians and vegans. Plus, they're packed with vitamins and minerals like iron, folate, and potassium. Dried beans are the most economical option, but they require soaking and cooking. Canned beans are a convenient alternative, but be sure to rinse them well to remove excess sodium. Lentils cook relatively quickly and don't require soaking, making them a great option for weeknight meals. Chickpeas are the star ingredient in hummus, a classic Mediterranean dip that's perfect for snacking or serving as an appetizer. You can add legumes to just about any dish to boost its fiber and protein content. Try adding chickpeas to a salad with cucumbers, tomatoes, and feta cheese. Or, make a lentil soup with vegetables and herbs. You can also use beans in chili, stews, and casseroles. For a simple and satisfying meal, sauté some vegetables with garlic and olive oil, then add cooked beans and simmer until heated through. Season with herbs and spices to taste. Legumes are a true Mediterranean diet staple, and Costco's selection makes it easy to incorporate them into your meals. So, load up on these nutritional powerhouses and enjoy the many health benefits they have to offer!

6. Nuts and Seeds: Healthy Fats and Fiber in Every Bite

Nuts and seeds are another essential component of the Mediterranean diet. They're packed with healthy fats, fiber, and antioxidants. Costco has a great selection of nuts and seeds, including almonds, walnuts, pistachios, chia seeds, and flaxseeds. I add them to everything – oatmeal, yogurt, salads, and even just snack on them throughout the day. Just remember, portion control is key, as they are calorie-dense. Nuts and seeds are rich in unsaturated fats, which are beneficial for heart health. They're also a good source of fiber, which helps regulate blood sugar and promote healthy digestion. Plus, they contain vitamins, minerals, and antioxidants that can help protect your body against damage from free radicals. Almonds are a great source of vitamin E, while walnuts are rich in omega-3 fatty acids. Chia seeds and flaxseeds are excellent sources of fiber and omega-3 fatty acids. You can add nuts and seeds to your diet in a variety of ways. Sprinkle them on your oatmeal or yogurt for added crunch and nutrition. Add them to salads for extra flavor and texture. Use them as a topping for roasted vegetables. Or, simply snack on a handful of nuts or seeds between meals to keep you feeling full and satisfied. When choosing nuts and seeds, opt for unsalted varieties to keep your sodium intake in check. You can also buy them in bulk at Costco, which is a great way to save money. Just be sure to store them in an airtight container in a cool, dry place to prevent them from going rancid. Nuts and seeds are a delicious and nutritious addition to the Mediterranean diet, and Costco's selection makes it easy to stock up on your favorites. So, add a handful of these healthy fats and fiber-rich foods to your daily routine and reap the many benefits they have to offer!

7. Fruits and Vegetables: A Colorful Array of Fiber

Of course, no Mediterranean diet shopping list is complete without a rainbow of fruits and vegetables. Costco has a fantastic produce section with a wide variety of fresh, seasonal options. I always stock up on things like berries, apples, oranges, spinach, kale, broccoli, and bell peppers. These are all packed with fiber, vitamins, and antioxidants. Aim to fill half your plate with fruits and vegetables at every meal! Fruits and vegetables are the foundation of a healthy diet, and they play a starring role in the Mediterranean diet. They're low in calories, high in fiber, and packed with vitamins, minerals, and antioxidants. Fiber helps regulate blood sugar, lower cholesterol, and promote healthy digestion. Antioxidants protect your body against damage from free radicals, which can contribute to chronic diseases. The Mediterranean diet emphasizes a wide variety of fruits and vegetables, including leafy greens, cruciferous vegetables, berries, citrus fruits, and more. Each type of fruit and vegetable offers a unique blend of nutrients, so it's important to eat a colorful array. Berries are rich in antioxidants, while leafy greens are a great source of vitamins and minerals. Cruciferous vegetables like broccoli and cauliflower contain compounds that may help protect against cancer. You can enjoy fruits and vegetables in a variety of ways. Eat them raw as snacks, add them to salads, roast them, grill them, or use them in soups and stews. For a simple and healthy meal, try roasting a medley of vegetables with olive oil and herbs. Or, make a big salad with leafy greens, chopped vegetables, and a light vinaigrette dressing. Fruits are also a great addition to breakfast – add berries to your oatmeal or yogurt, or slice an apple and eat it with a handful of nuts. Costco's large produce selection makes it easy to stock up on your favorite fruits and vegetables. Just be sure to store them properly to keep them fresh for as long as possible. Fruits and vegetables are essential for a healthy Mediterranean diet, so make them a priority in your shopping cart!

8. Olive Oil: The Heart of the Mediterranean Diet

Olive oil is the star of the Mediterranean diet, and Costco has great deals on high-quality extra virgin olive oil. I use olive oil for everything – cooking, salad dressings, dipping bread, and more. It's a healthy fat that's rich in antioxidants and has been linked to numerous health benefits. Just be sure to choose extra virgin olive oil, as it's the least processed and retains the most nutrients. Olive oil is a monounsaturated fat, which is considered a healthy type of fat. It's also rich in antioxidants, which can help protect your body against damage from free radicals. Studies have shown that olive oil may help lower cholesterol, reduce the risk of heart disease, and improve blood sugar control. Extra virgin olive oil is the highest quality olive oil, as it's made from the first pressing of the olives and has a low acidity level. It also has a distinctive flavor that can enhance the taste of your dishes. You can use olive oil in a variety of ways. Use it for sautéing, roasting, and grilling vegetables and meats. Drizzle it over salads for a healthy and flavorful dressing. Dip bread in it as an appetizer. Or, use it as a finishing oil to add flavor to soups and stews. When cooking with olive oil, it's important to use moderate heat, as high heat can damage the oil and reduce its health benefits. Store olive oil in a cool, dark place to prevent it from going rancid. Costco's large bottles of extra virgin olive oil are a great value, and they'll last you a while. Olive oil is a cornerstone of the Mediterranean diet, so make it a staple in your pantry!

9. Greek Yogurt: A Protein-Packed Treat

Greek yogurt is another Mediterranean diet staple that I always grab at Costco. It's packed with protein, which helps keep you feeling full and satisfied. Plus, it's a good source of calcium and probiotics, which are beneficial for gut health. I love eating Greek yogurt for breakfast, as a snack, or even using it in sauces and dips. Top it with berries, nuts, and a drizzle of honey for a delicious and healthy treat. Greek yogurt is a strained yogurt, which means that much of the whey has been removed. This results in a thicker, creamier texture and a higher protein content compared to regular yogurt. Protein is essential for building and repairing tissues, and it also helps you feel full and satisfied after eating. Greek yogurt is also a good source of calcium, which is important for bone health. Probiotics are beneficial bacteria that can help improve gut health. A healthy gut microbiome is linked to numerous health benefits, including improved digestion, immune function, and mental health. You can enjoy Greek yogurt in a variety of ways. Eat it plain as a snack, or top it with fruits, nuts, and seeds for a more substantial meal. Use it as a base for smoothies. Or, use it as a substitute for sour cream in dips and sauces. When choosing Greek yogurt, opt for plain, nonfat or low-fat varieties to avoid added sugars and unhealthy fats. You can always add your own sweeteners and toppings to control the calorie and sugar content. Costco's large containers of Greek yogurt are a great value, and they'll last you a while. Greek yogurt is a versatile and nutritious addition to the Mediterranean diet, so make it a regular part of your shopping list!

10. Canned Fish: A Convenient Source of Omega-3s

Finally, canned fish like tuna, salmon, and sardines are great sources of omega-3 fatty acids, which are important for heart health and brain function. Costco has a good selection of canned fish, and they're a super convenient and affordable way to add more seafood to your diet. I use canned fish in salads, sandwiches, and even pasta dishes. Just be sure to choose fish packed in water or olive oil, rather than vegetable oil. Canned fish is a convenient and affordable way to add more seafood to your diet. Seafood is a good source of protein, vitamins, and minerals, as well as omega-3 fatty acids. Omega-3 fatty acids are essential fats that are important for heart health, brain function, and overall health. Studies have shown that omega-3 fatty acids may help lower the risk of heart disease, stroke, and other chronic conditions. Tuna, salmon, and sardines are all good sources of omega-3 fatty acids. Tuna is a versatile fish that can be used in a variety of dishes. Salmon is a fatty fish that's rich in omega-3 fatty acids. Sardines are small, oily fish that are packed with nutrients. You can use canned fish in salads, sandwiches, pasta dishes, and more. For a quick and easy lunch, try making a tuna salad sandwich with whole-grain bread, mayonnaise, and vegetables. Or, add canned salmon to a salad with leafy greens, chopped vegetables, and a light vinaigrette dressing. When choosing canned fish, opt for fish packed in water or olive oil, rather than vegetable oil. Vegetable oil can be high in unhealthy fats. Costco's selection of canned fish makes it easy to add more seafood to your diet. Canned fish is a healthy and convenient option for those following the Mediterranean diet, so make it a regular part of your shopping cart!

So there you have it! My top 10 Costco finds for boosting your fiber intake on the Mediterranean diet. By stocking up on these staples, you can easily create delicious and nutritious meals that support your health and well-being. Happy shopping, and happy eating! Remember, this list is just a starting point. Feel free to explore other fiber-rich options at Costco and experiment with different recipes and flavors. The key is to find foods that you enjoy and that fit your lifestyle. The Mediterranean diet is all about enjoying food in a healthy and sustainable way, so have fun with it and make it your own!