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.

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.

Overnight oats for breakfast Haworth soaks his oats in kefir, a fermented milk drink.

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