A gut health scientist has unveiled his daily dietary regimen based on the Mediterranean diet, highlighting its potential to revolutionize personal health. Jordan Haworth, widely recognized as Mr. Gut Health, has dedicated his career to the study of digestion and its impacts on overall well-being.
The 30-year-old clinical physiologist from Manchester holds a master’s degree in clinical research and is currently pursuing a PhD. Specializing in conditions like reflux, IBS, SIBO, and oesophageal motility, Haworth recently shared his daily meal plan, demonstrating that healthy eating can be both simple and effective.
Morning Routine: Boosting Immunity and Digestion
Haworth begins his mornings with a fiery ginger and turmeric shot, aimed at bolstering his immune system. Turmeric’s curcumin compounds are renowned for their anti-inflammatory properties, while ginger has been traditionally used to aid digestion.
“Then I take psyllium jelly to detox my gut,” Haworth explained. Psyllium husk, a soluble fiber, plays a crucial role in regulating digestion, supporting healthy gut bacteria, and potentially lowering cholesterol levels.
Breakfast: A Probiotic-Rich Start
The scientist’s breakfast centers around a skyr bowl, which is a thick Icelandic yogurt rich in protein and gut-friendly probiotics. Haworth prefers full-fat Greek yogurt as his base, stating, “I prefer at least five percent Greek yogurt because the fat in dairy is good for your brain.”
This is complemented by green tea, known for its antioxidant properties, and walnuts, which are one of the best plant sources of omega-3 fatty acids. These components are staples in his daily diet.
Midday Meal: A Nutrient-Dense Lunch
By lunchtime, Haworth opts for a light yet satisfying chicken and pasta salad. He substitutes traditional pasta with chickpea pasta, which is naturally gluten-free and packed with protein and fiber. “I’m using chickpea pasta for the fiber and of course I’ve got liquid gold (EVOO) to go on top,” he noted. “This has me glowing.”
Extra virgin olive oil, often hailed as the cornerstone of the Mediterranean diet, is rich in healthy fats and antioxidants that promote heart health.
Afternoon and Evening: Staying Energized and Satisfied
In the afternoon, Haworth incorporates movement and a gentle caffeine boost into his routine. “A cheeky walk with a matcha energy drink to see me through the afternoon,” he shared.
For dinner, Haworth enjoys a refreshing Mediterranean-inspired dish. “Finally, tea is my absolute favorite thing to eat when the sun’s out – it’s this watermelon feta salad. It pairs nicely with fresh, crispy mackerel. You need that fatty fish on the Mediterranean diet,” he said.
Watermelon provides hydration and antioxidants, while feta adds protein and calcium. The highlight, however, is the oily fish: mackerel, an excellent source of omega-3 fatty acids, essential for brain function, heart health, and reducing inflammation.
Evening Ritual: Enhancing Sleep Quality
Before bed, Haworth adheres to one final ritual. “And don’t forget the two kiwis before bed,” he advised. Research suggests that consuming kiwi in the evening can enhance sleep quality, with the skin offering a concentrated dose of fiber and antioxidants.
Why the Mediterranean Diet Works
The Mediterranean diet consistently ranks as one of the healthiest eating patterns globally. Built on a foundation of fresh vegetables, legumes, nuts, fish, fruit, and extra virgin olive oil, it supports gut health, reduces inflammation, and lowers the risk of chronic diseases.
Haworth’s approach demonstrates how simple dietary swaps—from chickpea pasta to kiwi fruit with skin—can significantly impact health. By focusing on fiber, healthy fats, and nutrient-rich foods, his daily meals offer long-term benefits for the gut, brain, and heart.
