A gut health scientist revealed exactly what he eats in a day on the Mediterranean diet – and why it could transform your health.
Jordan Haworth, better known as Mr Gut Health, has made a career out of understanding digestion.
The 30-year-old Manchester-based clinical physiologist has a master’s degree in clinical research, is completing his PhD, and specialises in conditions such as reflux, IBS, SIBO and oesophageal motility.
In a recent video, he shared his full day on a plate, proving that eating well doesn’t have to be complicated.
Haworth kicks off his mornings with a fiery ginger and turmeric shot to look after his immune system.
Turmeric’s curcumin compounds are known for their anti-inflammatory effects, while ginger has long been used to support digestion.
‘Then I take psyllium jelly to detox my gut,’ Haworth said.
Psyllium husk is a soluble fibre that helps regulate digestion, supports healthy gut bacteria and may even help lower cholesterol levels.
The scientist’s breakfast is centred around a skyr bowl.
Skyr is a thick Icelandic yoghurt, high in protein and gut-friendly probiotics, and Haworth chooses full-fat Greek yoghurt for his base.
‘I prefer at least five per cent Greek yoghurt because the fat in dairy is good for your brain,’ he explained.
He pairs it with green tea – rich in antioxidants – and walnuts, one of the best plant sources of omega-3 fatty acids. He eats and drinks these daily.
By lunch, Haworth opts for something light but filling: a chicken and pasta salad.
Instead of traditional pasta, he uses chickpea pasta, which is naturally gluten-free and packed with both protein and fibre.
‘I’m using chickpea pasta for the fibre and of course I’ve got liquid gold (EVOO) to go on top,’ he said.
‘This has me glowing.’
Extra virgin olive oil – often referred to as the cornerstone of the Mediterranean diet – is rich in healthy fats and antioxidants that support heart health.
In the afternoon, Haworth makes time for movement as well as a gentle caffeine boost.
‘A cheeky walk with a matcha energy drink to see me through the afternoon,’ he said.
When it comes to dinner, Haworth says nothing beats a refreshing Mediterranean-inspired plate.
‘Finally, tea is my absolute favourite 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 star, however, is the oily fish: mackerel is one of the richest sources of omega-3 fatty acids, essential for brain function, heart health and reducing inflammation.
Before bed, Haworth swears by one last ritual.
‘And don’t forget the two kiwis before bed,’ he said.
Research suggests that eating kiwi in the evening can improve sleep quality, while the skin offers a concentrated dose of fibre and antioxidants.
Why the Mediterranean diet works
The Mediterranean diet has consistently been ranked one of the healthiest eating patterns in the world.
Built on fresh vegetables, legumes, nuts, fish, fruit and extra virgin olive oil, it supports gut health, reduces inflammation and lowers the risk of chronic disease.
Haworth’s approach shows how simple swaps – from chickpea pasta to kiwi fruit with skin – can make a difference.
By focusing on fibre, healthy fats and nutrient-rich foods, his daily meals deliver long-term benefits for the gut, brain and heart.
