The 30-30-3 Method: Ultimate Gut Health Hack for a Happy Stomach

Digital Desk

As gut health continues to be a major focus in the wellness world, a new, simple framework is gaining popularity for its straightforward approach: the 30-30-3 method. This gut hack promises to simplify your eating habits without complicated diets, making it a perfect fit for hectic Indian lifestyles.

So, what exactly is the 30-30-3 method? The formula is easy to remember: aim for 30 grams of protein, 30 grams of fiber, and 3 servings of healthy fats each day.

This balance is designed to keep you feeling full, support stable blood sugar, and fuel the good bacteria in your gut. For those always on the go, this structure can be a game-changer, providing sustained energy and reducing unhealthy snacking.

Integrating this into an Indian diet is easier than you might think. To hit your 30 grams of protein, include foods like lentils (dal), chickpeas (chana), Greek yogurt (dahi), and paneer in your meals.

For 30 grams of fiber, load up on vegetables like broccoli and spinach, whole grains such as oats and whole wheat rotis, and fruits like bananas and apples.

Your 3 servings of healthy fats can come from a handful of nuts (almonds, walnuts), seeds (flaxseeds, chia seeds), and pure ghee or coconut oil used in cooking.

This method isn't about restriction but about building a nourishing plate that supports your digestive system and overall well-being every day.