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

Jordan Haworth is a gut health scientist. Jordan Haworth Fiber is amazing for our health, including by lowering the risk of chronic diseases like colon cancer. The gut health scientist Jordan Haworth follows eats 30 grams of fiber a day. He follows a Mediterranean diet, starting his day with overnight oats and ending it with beans. 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.