A chef-turned nutrition scientist eats 30g of fiber a day. She shared her go-to breakfast, lunch, and dinner. - Business Insider

Emily Leeming makes eating enough fiber a priority.

As a dietitian, microbiome researcher, and author of "Fiber Power," she knows just how important the hearty stuff is for our health. It's associated with the gut, but in reality, fiber plays many crucial roles in the body, from lowering cholesterol to keeping glucose levels in check, Leeming told Business Insider.

Fiber is found in plant foods like whole grains, beans, lentils, veggies, fruits, nuts, and seeds. Organizations including the American Heart Association and the Academy of Nutrition and Dietetics recommend people eat around 28 grams of fiber each day. But in the US, more than 90% of women and 97% of men do not, according to the government's latest dietary guidelines.