Why You Should Follow the ’30-30-3′ Rule When Eating, According to a Doctor

A simple yet powerful diet concept called “30-30-3” has gone viral, garnering 265,000 views. The Instagram video, which highlights fundamental nutritional habits, has garnered a lot of attention and sparked social media discussions about the importance of a good diet for optimal health.

The concept was introduced by Dr. Amy Shah, a double board certified physician and nutritionist based in Glendale, Arizona. Shah, who specializes in clinical medicine and allergy/immunology, believes everyone should learn these nutritional guidelines in elementary school.

Shah, who goes by the handle @fastingmd, aims to make nutrition simple, accessible and easy to implement for everyone. In an interview with NewsweekShe emphasized the importance of these habits, saying, “I want my daughter to know that strong bones, strong muscles, and a strong mind and spirit come from a foundation of good habits and good nutrition.”

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30-30-3 Rule Explained

In the clip, Shah is seen standing next to her teenage daughter, who asks, “What’s something that a doctor and a nutritionist take for granted that other people don’t?” Shah responds by explaining the concept:

1. 30 grams of protein in your first meal: Shah emphasizes the importance of starting the day with a protein-rich meal. “Having protein in your first meal is a way to improve your gut health, curb cravings, and balance your blood sugar — all of which get disrupted during perimenopause,” she said. NewsweekThis advice is especially relevant for women over 35, who need to be educated about their changing hormones over the next 20 years.
2. 30 grams of fiber during the day: Shah points out that fiber is crucial for maintaining a healthy gut microbiome. “Thirty grams of fiber is the amount doctors recommend to ‘feed’ our good gut bacteria and maintain good health,” she explained. Fiber not only supports digestion, but also contributes to overall wellness by regulating blood sugar levels and promoting satiety.
3. Three Probiotic Foods a Day: Including probiotic foods in your diet is essential for gut health. Probiotics are live, beneficial bacteria or yeasts that help maintain a healthy balance of gut bacteria, aid digestion, and boost your immune system. Shah recommends consuming three probiotic foods each day, such as yogurt, kefir, and sauerkraut. These foods are rich in probiotics and offer numerous health benefits.

“This is a framework of what you should eat every day for optimal health,” she says during the clip.

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Newsweek also spoke with Registered Dietitian and Nutritionist Shelley Balls of Smoot, Wyoming, who said, “New diet trends usually give me goosebumps, but this one I can appreciate!”

Balls, who works for Consumer Health Digest, a health information and savings website, explained that the 30-30-3 concept promotes nutrition by keeping things “simple, sustainable and nonrestrictive.”

“Following the 30-30-3 diet long-term may provide several health benefits, including improved gut health and weight management. It may also reduce the risk of certain chronic diseases such as heart disease, diabetes and certain cancers, and even promote mental health,” the researchers said.

“Consuming 30 grams of dietary fiber can cause gastrointestinal discomfort, especially if you are not already following a high-fiber diet. If you have kidney disease, the 30-30-3 diet is probably not the right diet for you, as it is quite high in protein, which makes it harder on your kidneys. Talk to your doctor before following this diet trend to avoid further damage.”

Shah added how circadian rhythms, which control many bodily processes, including digestion, by regulating proteins and hormones to match energy expenditure throughout the day, are linked to the 30-30-3 concept. She highlighted eating habits that align with these rhythms, such as not eating two to three hours before bed and allowing for a 12- to 15-hour fasting period to support digestion and metabolic processes.

How to Increase Your Protein Intake

So far, the video, shared on July 3, has received nearly 5,000 likes and over 40 comments, many of whom asked for meal examples because they weren’t sure how to achieve the goals.

Bonnie Jortberg, associate professor of family medicine and registered dietitian at the University of Colorado School of Medicine, previously told Newsweek: “Most adults need about 0.75 grams of protein per kg of body weight per day.

“For most men this is about 55 grams per day and for women 45 grams per day. For athletes it is recommended to increase protein intake to 1.0 gram per kg body weight. [But] It’s a myth that you’ll gain muscle if you eat a lot more protein.”

Shah suggests adding probiotic cottage cheese or Greek yogurt parfait with nuts and berries to your first meal or a protein shake. Bacon, chicken, and eggs also add protein to your diet.

Other comments include: “It’s a shame that our education system doesn’t have this kind of education.”

Another user agreed: “Doctors should explain this at every appointment.”

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