As a gastrointestinal physiologist – a scientist who studies the digestive tract – Jordan Haworth is well-versed in the ways fiber is important to our health.
“Fiber has more benefits than just helping you poop,” Haworth, who lives in Britain, told Business Insider. It helps lower cholesterol levels, balance blood sugar levels, and nourishes the beneficial microbes in the intestines. This in turn can help lower the risk of cardiovascular disease, colorectal cancerand diabetes, he said.
Haworth, the author of ‘How To Gut Health’, eats at least 30 grams of fiber a day, the official dietary guideline in Britain, and follows the Mediterranean dietwhich is based on the food traditions of Greece, Italy and Turkey, among others. 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 focuses on whole grains, legumes, fruits and vegetables, and fish.
He talked about what a typical high-fiber 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. His goal is overnight oats soaked in kefir, a fermented milk drink, Greek yogurt, frozen raspberries, a tablespoon of chia seeds and some walnuts.
At eight grams per cup, raspberries are particularly high in fiber, and just one ounce of chia seeds contains about 10 grams.
Recently, he started experimenting with soaking other whole grains in place of oats so that he regularly eats a wider variety of plant foods. “We know that eating different plants helps you have a more diverse gut microbiome, and that’s linked to better overall health,” he said.
So far he has tried barley and buckwheat.
Whole wheat pasta salad, Greek style
Haworth loves Greek salad. Jordan Haworth
For lunch, Haworth makes something simple. For example, yesterday he ate a salad with whole wheat pasta, because it contains more fiber than its white counterpart.
He added chopped cucumber, red onion, tomatoes, peppers and feta cheese – the ingredients you’d find in a traditional Greek salad – and plenty of extra-virgin olive oil, an antioxidant-packed mainstay of the Mediterranean diet.
A one-pan dinner
Haworth always has some kind of legume for dinner. Jordan Haworth
Haworth loves a one-pot dinner. They usually contain a portion of oily fish – such as salmon, mackerel or sardines – and a legume, such as chickpeas or beans.
“Half a can of beans contains about seven to eight grams of fiber,” he said.
Haworth usually starts by adding garlic and olive oil to a pan, then adds the fish, legumes and some vegetables, which he seasons with a variety of herbs and spices.
He might have some whole wheat bread on the side for extra fiber.
