A gut health scientist shared 3 recipes that help her eat 30 grams of fiber a day, from noodles to chocolate slices

For years, fiber has had a reputation problem (boring and unsexy), but you wouldn’t know it looking at Emily Leeming’s go-to recipes.

The former chef and nutrition scientist, who specializes in the gut microbiome, is on a mission to get people eating more fiber because it is so beneficial for our health. “Just adding seven grams of extra fiber a day is related to a significantly lower risk of heart disease, bowel cancer, and type 2 diabetes.

And that’s the same as about half a can of chickpeas,” Leeming told Business Insider.

Beyond its reputation for aiding smooth digestion, fiber, which is found in plant foods like beans, nuts, and veggies, helps lower cholesterol levels and keep blood sugar levels balanced throughout the day.

Leeming eats around 30 grams a day — a number that she said a wide body of evidence has linked to heart and gut health — but she never skimps on flavor while doing so.

She shared three high-fiber, high-protein recipes from her cookbook “Fiber Power.” Contains 10 grams of fiber and 51 grams of protein Serves: 4 Prep time: 20 minutes Cook time: 20 minutes Ingredients: For the creamy sesame dressing: Method: Contains 11 grams of fiber and 35 grams of protein Serves: 4 Prep time: 15 minutes Ingredients: Method: Contains 8 grams of fiber and 8 grams of protein Makes: 12 Prep time: 15 minutes Cook time: 30 minutes Ingredients: Method: