Gut physiologist Jordan Haworth outlines his fiber-rich Mediterranean meals

Jordan Haworth, a gastrointestinal physiologist from the United Kingdom, stresses that dietary fiber supports heart health, cancer risk reduction and diabetes prevention. He adheres to the UK guideline of at least 30 grams of fiber per day by embracing the Mediterranean diet, which prioritizes whole grains, legumes, fruits, vegetables and fish. His morning meal is overnight oats soaked in kefir and Greek yogurt, topped with frozen raspberries, chia seeds and walnuts.

At lunch he mixes whole-wheat pasta with cucumber, red onion, tomatoes, bell peppers, feta and extra-virgin olive oil. For dinner he prepares a one-pot dish of salmon, mackerel or sardines with chickpeas or beans, seasoned with herbs and served alongside whole-wheat bread.