A gut health scientist shared 3 recipes that help her eat 30 grams of fiber a day, from noodles to chocolate slices

Emily Leeming is a nutrition scientist, dietitian, and former private chef.

Haarala Hamilton Nutrition scientist and former chef Emily Leeming is on a mission to get people eating more fiber.

Fiber helps keep cholesterol levels in check, balances blood sugar, and supports the gut microbiome.

Leeming shared three high-fiber recipes that help her eat 30 grams a day.

For years, fiber has had a reputation problem (boring and unsexy), but you wouldn't know it looking at Emily Leeming's go-to recipes .

The former chef and nutrition scientist, who specializes in the gut microbiome , is on a mission to get people eating more fiber because it is so beneficial for our health.

"Just adding seven grams of extra fiber a day is related to a significantly lower risk of heart disease, bowel cancer, and type 2 diabetes.

And that's the same as about half a can of chickpeas ," Leeming told Business Insider.

Beyond its reputation for aiding smooth digestion, fiber, which is found in plant foods like beans, nuts, and veggies, helps lower cholesterol levels and keep blood sugar levels balanced throughout the day.

Leeming eats around 30 grams a day — a number that she said a wide body of evidence has linked to heart and gut health — but she never skimps on flavor while doing so.

She shared three high-fiber, high-protein recipes from her cookbook "Fiber Power." Sesame chicken noodles Leeming's sesame noodle dish contains 10 grams of fiber.

Haarala Hamilton Contains 10 grams of fiber and 51 grams of protein Serves: 4 Prep time: 20 minutes Cook time: 20 minutes Ingredients: 8 skinless, boneless chicken thigh fillets (600g) Thumb-size piece of fresh ginger, sliced 1 tbsp soy sauce 150g buckwheat noodles 1⁄2 small red cabbage, finely sliced 1 large carrot, skin on, peeled into strips 300g edamame, cooked 2 spring onions, finely sliced A large bunch of cilantro, leaves only, roughly chopped 2 tbsp sesame seeds (black or white), toasted For the creamy sesame dressing: 1 garlic clove Thumb-size piece of fresh ginger 1 tsp sesame oil 3 tbsp rice vinegar or fresh lemon juice 1 tbsp water 2 tbsp tahini 3 tbsp soy sauce Sea salt 1 tbsp honey Method: Put the chicken thighs into a saucepan with the sliced ginger and soy sauce.

Add enough cold water to cover, then bring to a gentle simmer and cook for 10 to 15 minutes until cooked through.

Take off the heat and leave to cool to room temperature in the water.