A gut health scientist who follows the Mediterranean diet shared his go-to, fiber-packed breakfast, lunch, and dinner

As a gastrointestinal physiologist —a scientist that studies the digestive tract — Jordan Haworth is well-versed in the ways fiber is important for our health. “Fiber has more benefits than just helping you poop,” Haworth, who is based in the UK, told Business Insider.

It helps lower cholesterol levels, balance blood sugar, and feeds the beneficial microbes in the gut.

In turn, this can help lower the risk of cardiovascular disease, colorectal cancer, and diabetes, he said.

Haworth, who is the author of “How To Gut Health,” eats at least 30 grams of fiber a day, the official dietary guideline in the UK, and follows the Mediterranean diet, which is based on the eating traditions of countries including Greece, Italy, and Turkey.

It is widely considered the healthiest diet in the world. “It’s a set of principles, so it’s like a checklist,” he said of the eating plan, which centers on whole grains, legumes, fruits and veggies, and fish.

He shared what a typical fiber-packed day looks like for him.

Haworth usually eats breakfast at work, which he prepares the night before.

His go-to is overnight oats soaked in kefir, a fermented milk drink, Greek yogurt, frozen raspberries, a tablespoon of chia seeds, and some walnuts.

At eight grams per cup, raspberries are particularly high in fiber, and just one ounce of chia seeds contains around 10 grams.

Recently, he’s started experimenting with soaking other whole grains instead of oats so that he’s regularly eating a wider range of plant foods. “We know that eating different plants helps you to have a more diverse gut microbiome, and that is linked to better overall health,” he said.

So far, he’s tried barley and buckwheat.

For lunch, Haworth makes something simple.

Yesterday, for example, he had a salad with whole wheat pasta, as it contains more fiber than its white counterpart.

He added chopped cucumber, red onion, tomatoes, bell peppers, and feta cheese — the ingredients you’d find in a traditional Greek salad— and lots of extra virgin olive oil, an antioxidant-packed mainstay of the Mediterranean diet.

They usually contain a portion of fatty fish — such as salmon, mackerel, or sardines — and a legume, such as chickpeas or beans. “Half a can of beans is about seven to eight grams of fiber,” he said.

Haworth usually starts by adding garlic and olive oil to a pan, then adds the fish, legumes, and some vegetables, which he seasons with a variety of herbs and spices.

He might have some whole-wheat bread on the side for extra fiber.