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…