Take it from someone who has gone to great lengths to learn how to fix her gut woes (I was a “hot girl with stomach issues” before it was a thing): The gut is essentially the command center of the body, affecting everything from your mood and thinking skills and memory to the quality of your sleep and immune function. While the science of it all might seem complex, improving gut health shouldn’t be. There are endless supplements and trends selling better digestion and less bloating, but Dr. Amy Shah, a double board-certified MD, nutrition specialist, and the internet’s go-to gut health guru, stands behind simple and sustainable nutrition: The 30-30-3 Method. On The Everygirl Podcast, Dr. Shah broke down her back-to-basics approach, a recipe for a gut glow-up that she says will maintain a healthy balance of gut bacteria, curb cravings, balance blood sugar, promote satiety, support digestion, and boost the immune system. Gut healing incoming…
Experts Consulted
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DR. AMY SHAH, MD
Dr. Amy Shah is a double board-certified doctor and nutrition specialist. Over the last 10 years, she has developed a world-renowned wellness education platform, launched a growing collection of health and wellness products, and written bestselling books, including I’m So Effing Hungry and I’m So Effing Tired. She focuses on evidence-based research to shed light on health topics, including the gut-brain connection, women’s health, nutrition, exercise, and fitness medicine.
What Is the 30-30-3 Method?
We (ideally) eat anywhere from three to seven times a day, which according to Dr. Shah, means we have the same number of opportunities to reboot our gut health. “You can literally change your entire gut microbiome, strengthen it by eating the right foods,” she said. So, what should we be eating for optimal gut function? 30 grams of protein in the morning, 30 grams of fiber throughout the day, and three probiotic foods every day. The 30-30-3 method is not a diet, but rather a framework for eating that if you follow, “you’re going to notice your gut health improve within days,” Dr. Shah said.
30 grams of protein in the morning
“30 grams of protein when you have your first meal,” Dr. Shah instructed. But she emphasized that you don’t have to force down a palm-sized portion of the macronutrient within five minutes, or even an hour, of waking up—just make sure it’s a part of your morning fuel at some point. Protein is not just one of the best health supplements for muscle gains; it’s essential for gut health, including digestion, nutrient absorption, immune function, and prevention of gut disorders like leaky gut. Eating a protein-rich breakfast helps steady blood sugar and insulin levels and prep the digestive system after you’ve been fasting overnight. Plus, it keeps you feeling fuller and satiated longer than kicking off your day with, say, a bagel (hi, glucose and insulin spike) and a Starbucks Frappuccino (AKA prime cortisol-stimulating suspect). So opt for an egg scramble with vegetables, Greek yogurt, or a protein shake, and consider your day (and gut) off to a solid start.
30 grams of fiber throughout the day
The gut-punching truth: “95% of people are not getting the adequate fiber that we need to help our gut bacteria even live,” Dr. Shah pointed out. “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.” Fiber is food for the good gut bacteria and what they use to make compounds that calm gut inflammation and support immunity (the nutrient also plays a supporting role in detoxification and hormone regulation). Dr. Shah said getting your fiber fix is as easy as keeping the skin on your potatoes, biting into an apple, and loading up on her favorite sources: berries and chia seeds.
3 probiotic foods every day
Speaking of friendly flora, probiotics—active beneficial bacteria or yeasts—keep the peace by maintaining a healthy balance of gut bacteria in the body. When “bad” bacteria enter the body and increase in number (read: when you are sick, stressed, or consume certain foods), probiotics can step in to fight them off and restore the body to a neutral state. By consuming probiotic-packed foods, you add live helpful bacteria to your gut, creating a healthier gut microbiome and supporting digestion and gut function, not to mention enhancing mood and lowering stress (which can also reshape the gut bacteria’s composition). Shoot for three servings of gut-promoting probiotics daily from fermented foods like yogurt, sauerkraut, and kimchi.
The Big Picture
Your gut is constantly talking to you—not just through hunger cues and cravings, but also by way of your digestion, mood, skin, sleep, focus, and immunity. The 30-30-3 method is a simple, sustainable way to strengthen that line of communication, where your gut can get through to your brain, body, and skin loud and clear, and you’ll feel more connected to your overall well-being because of it. As Dr. Shah put it, “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.” Although it’s a good starting point to healing your gut, Dr. Shah stressed that rounding out the 30-30-3 method with movement (namely weight training), getting sunlight in the morning, prioritizing quality sleep, and spending more time with people who empower you is what’s going to make a lasting difference.
Katherine Chang, Wellness Staff Writer
Katherine Chang is The Everygirl’s Wellness Staff Writer with over five years of experience in the health and wellness space. She navigates the latest wellness topics and trends through expert interviews and studies, and she’s always first in line to try them firsthand.
Feature graphic images credited to: Los Muertos Crew | Pexels, Antoni Shkraba Studio | Pexels, Savannah Mitchell | Dupe, Payton Butler | Dupe
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