From TikTok to health podcasts, gut health is having a moment—and it’s not just about trendy kombucha or green powders, says Dr. Amy Shah. As an MD and nutrition specialist, Dr. Shah has worked to help empower individuals to “save themselves” through nutrition and lifestyle changes and by promoting wellness. She is passionate about helping individuals use medication only as a last resort, turning to more holistic ways to promote better gut health.
To help support her gut microbiome, Dr. Shah has created an easy-to-follow 30-30-3 method, a formula for “glowing up” your gut health that is backed by science. Below, she breaks down what this method means, why it works, and what sets it apart from other trendy gut-health programs.
What is the 30-30-3 method?
“The 30-30-3 method is a science-based method that offers across-the-board benefits for health,” says Dr. Shah. “It stands for 30 grams of protein in your first meal, 30 grams of fiber a day, and 3 servings of probiotics a day. I created the 30-30-3 method to provide a simple formula for supporting something called the gut-brain connection.”
What is the gut-brain connection?
“It is something we all have, and it’s largely influenced by nutrition. When we nurture this connection, digestion improves, energy increases, hormones become more balanced, brain fog subsides, and the immune system gets stronger,” she shares.
To get started with the 30-30-3 method, Dr. Shah recommends starting with a pulse check to see where you currently stand. Consider how many grams of protein are in your typical breakfast and which meals may lack fiber. Additionally, consider where probiotic foods can fit into your day.
The 30-30-3 method focuses on consuming real foods, rather than using supplements to attempt to cancel out poor diet and lifestyle habits. While supplements are an incredible tool in addition to nutrition and exercise, Dr. Shah says they’re not the golden ticket to great gut health. “Try not to fall into the habit of eating the same thing every day. The gut thrives on diversity. Don’t underestimate the impact that poor sleep, a sedentary lifestyle, and other non-diet factors have on gut health. Yes, food is the best way to support the gut, but it’s certainly not the only way,” she says.
Why it works
Unlike other gut health protocols you might have seen on social media, the 30-30-3 diet is not marketed as a diet. “To me, a diet implies restriction and feels like a short-term approach for a narrow goal, typically weight loss,” says Dr. Shah. “With 30-30-3, I wanted the opposite. It’s designed to add to your life and work with your body to help you feel better, think better, and extend healthspan. Plus, when we shift our intention towards nourishment, the body starts to naturally self-regulate things like appetite and cravings. So oftentimes, healthy weight loss can be an added benefit of 30-30-3.”
Adopting the 30-30-3 approach can help support both physical and mental health. For example, many people have reported reduced stomach pain, steadier energy throughout the day, and improved mental clarity. Unlike some other gut health programs circulating around online, 30-30-3 is rooted in science and research. Those who try this often see results quickly, feeling a difference in just a few days and noticing compound benefits over several months.
Additionally, Dr. Shah notes that this plan is quite flexible, which allows people to approach it in a way that works best for them.
The modern gut health craze
Even in Dr. Shah’s early medical training, gut health was not discussed. Recently, however, “there has been this new interest in healing from the inside out through the gut that I’ve seen be life-changing for many. I think it’s amazing that gut health has become such a popular topic [on social media]. I’ve always known how important gut health is and that, in some ways, it is the foundation of our health. I love being able to share my information with others so they can live out their gifts,” she says.
At the same time. Dr. Shah always warns social media users to take everything they see online with a grain of salt. Not all information shared online about the gut microbiome is true, which is why it’s important to do your research and speak to your doctor before coming to conclusions about your health.
Dr. Shah has recently partnered with Activia as their “Gut Glow-Up Guru”, helping to guide people looking to go on their gut health journey by demystifying gut health in a way that is “credible, personal, and digestible”.
While many items may be labeled as healthy, this doesn’t hold much weight for Dr. Shah. Popular health foods such as Kombucha found in grocery stores may be detrimental to gut health, as they are loaded with sugar.
“There are also plenty of green powders on the market that offer real benefits. Some are helpful. Some aren’t worth your time. Always, always look for something supported by research and third-party tested,” she shares.
