Gut health is currently at the helm of the wellness world. From viral trends that often work better for likes than actual health to expert-backed routines, conversations around the gut have surged, and for good reason.

Finding the right wellness routine is almost like looking for a needle in a haystack. That doesn’t mean there’s none. The internet believes the latest 30-30-3 rule is one of those rarities. And this one’s for the gut!

The face behind the trend is a board-certified Harvard doctor and nutritionist Dr Amy Shah, who has over a decade of experience in gut and hormonal health. While it’s unclear whether the method has existed in other forms before, her viral reel brought it into the spotlight.

Decoding the 30-30-3 gut rule

With rising gut issues, bloating, and digestion troubles, research around gut health has also increased. So far, one thing is clear: good gut flora is sacred for overall wellness. This 30-30-3 method is more like a framework built around exactly that, and here’s what it’s all about:

• Make 30 grams of protein part of your first meal of the day
• Ensure you consume 30 grams of fibre throughout the day
• Add 3 probiotics to your diet

So, why protein in the morning?

According to dietician Vidhi Chawla, founder of FISICO Diet and Aesthetic Clinic, consuming protein in the morning supports metabolic health and energy balance.

“Protein is the most satiating macronutrient. Having it early controls the appetite hormone ghrelin, reducing mid-morning hunger and cravings for sugary snacks.”

This also helps reduce bloating risk.

Proteins supply amino acids like glutamine that repair and strengthen the gut lining, reducing “leaky gut.” Plus, a protein-rich breakfast prevents sharp blood sugar spikes often triggered by carb-heavy meals like cereal or toast. And yes, those 30g are essential for muscle growth too.

Fibre all day

Insoluble fibre plays a simple but vital role. It adds bulk to stool, supports regular bowel movements, and keeps digestion running smoothly. Yet, despite all the awareness, most people still consume less than half the recommended fibre intake. The irony!

Spreading fibre through the day helps avoid that heavy, bloated feeling that can come from eating too much at once. Hence, to do it right, gradually increase your fibre intake and don’t forget the golden rule of hydration.

Probiotics – gut’s bff

Kombucha, kefir, kimchi – the chatter around probiotics is everywhere, in different forms. The common thread? They are all fermented, and great for your gut microbiome.

According to Chawla, consuming probiotics with a meal, especially one containing fibre and healthy fats, helps more bacteria survive stomach acid and reach the intestines. So, the best time to add it might be breakfast and lunch.

30-30-3 plate

Chawla shares some everyday foods you can easily include when following the 30-30-3 method:

Morning protein: For those wondering what 30 grams of protein actually looks like, it’s roughly the equivalent of three large eggs with three extra whites, a cup of plain Greek yoghurt with a scoop of whey, about 115 grams of cooked chicken or fish, or a cup of cottage cheese paired with a handful of nuts.

Fibre through the day: To boost your fibre intake, loading up on legumes like lentils, chickpeas, and black beans can be a healthy way to begin. Whole grains such as oats, barley, and quinoa are great additions too. Among fruits, raspberries, apples (with the skin on), and pears are rich sources of soluble fibre. Chia seeds and flaxseeds offer gut health benefits too.

Probiotics: Yoghurt with live cultures, kefir, sauerkraut, kimchi, kombucha, or even a splash of apple cider vinegar in water can help diversify your gut bacteria.

Attention ladies!

With everything said and done about the 30-30-3 method, Dr Shah notes that women over 35 should pay even closer attention to it.

Why? Because that’s when hormonal and metabolic shifts begin. As estrogen levels dip, muscle mass naturally declines, making protein an essential part of the diet for maintaining strength and lean mass.

Additionally, protein also supports bone structure and mineralisation, lowering the risk of osteoporosis post-menopause. Meanwhile, fibre and probiotics boost metabolism, increase satiety, and help manage insulin levels – all essential for long-term wellness.

Wait…gut check first

The 30-30-3 method might sound easy, but there are a few caveats to bear in mind before you dive in:

For protein: For those with pre-existing kidney issues or very low body weight, 30 grams of protein in one sitting might be too much.
For fibre: Jumping straight to 30 grams of fibre, especially if your intake is currently low, can lead to bloating, gas, and cramps.
For probiotics: Even probiotic-rich foods can cause temporary discomfort or bloating as your system adjusts. Hence, watch out for what’s on your plate.

Before giving your diet a full gut-friendly change, it’s always wise to check in with a professional.

So, does it work?

Experts say yes.

“The concept is generally healthy and beneficial for most individuals. It’s a smart framework for metabolic health and gut balance. When done right – with gradual changes, enough hydration, and mindful food choices – it can boost digestion, hormones, and overall vitality,” says the founder of FISICO Diet.

We don’t need a reminder, but it’s worth repeating that no trend is a stand-alone fix, irrespective of how good it is. Pair it with balance, consistency, and good lifestyle habits. Fit it into your life, don’t force it.

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