The 30-30-3 Method is the New Gut-Health Craze: Here's Why

There have been numerous fad diets over the years that make bold claims but ultimately fall short. We all remember our moms trying the grapefruit diet or jumping on the no-fat bandwagon. Believe it or not, there was a time when lots of women survived on the egg and wine diet. Thankfully, we’ve come a long way in understanding our bodies and what we truly need to not only nourish us, but also to help maintain things like a healthy gut.

Dr. Amy Shah, a board-certified physician, nutrition specialist, and gut health expert, shared insights on the 30-30-3 method and how it can impact our health. She spoke with the Everygirl Podcast about why protein, fiber, and probiotic foods in the proper proportions can change our gut health in days.

Dr. Shah recommends consuming 30 grams of protein for breakfast, along with 30 grams of fiber throughout the day, and incorporating three probiotic foods. But that protein doesn’t have to be consumed all in one superfood shake within the first few minutes we’re awake. Instead, find a way to get those grams into your diet in a way that fulfills you.

The protein push has been huge in the last several years. While many people are getting enough, and sometimes even too much protein, they lack the proper amount of fiber. Without that fiber, our digestive and gut health will get completely out of whack.

“Protein is such a huge push right now and having such a moment, and it’s also great for gut health, but the really big mistake that I was making and I see so many people making is that they’re not even thinking about fiber, or they don’t even know where it exists,” Dr. Shah said.

Getting that fiber in doesn’t have to mean eating dry cereal or cloudy drinks. Fiber can be found in things like apples, avocados, berries, artichokes, broccoli, and cauliflower. Throwing together a high-fiber salad with some protein on top can be a filling and healthy decision.

Adding probiotics to help keep the healthy bacteria in our gut is essential. That can come from a host of fermented foods, such as yogurt, kefir, pickles, sauerkraut, and even sourdough bread.

“When you heal your gut, you find your gifts; you can think better because of the gut-brain connection…So not only does it change your health, but it literally changes the direction of your life,” Dr. Shah explained.

Incorporating the 30-30-3 eating plan, along with adequate water and exercise, can create a noticeable change in how we feel in a short time.