A gut health scientist who follows the Mediterranean diet shared his go-to, fiber-packed breakfast, lunch, and dinner
A gut health scientist follows a Mediterranean diet, starting his day with overnight oats and ending it with beans.
Jordan Haworth, a gut health scientist and gastrointestinal physiologist, emphasizes the importance of fiber in maintaining good health. He follows a Mediterranean diet and aims to consume at least 30 grams of fiber daily. His go-to breakfast consists of overnight oats in kefir, Greek yogurt, frozen raspberries, chia seeds, and walnuts.
Raspberries and chia seeds are particularly high in fiber, with raspberries providing eight grams per cup and chia seeds offering around 10 grams per ounce. For lunch, Haworth prepares a Greek salad using whole wheat pasta, cucumber, red onion, tomatoes, bell peppers, feta cheese, and extra virgin olive oil. Dinner typically includes a legume, such as chickpeas or beans, along with fatty fish like salmon, mackerel, or sardines.
These meals are rich in fiber, which can help lower cholesterol levels, balance blood sugar, and feed beneficial gut microbes, thereby reducing the risk of chronic diseases like colorectal cancer, cardiovascular disease, and diabetes.
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