In the quest for better health and optimal digestion, finding a straightforward plan that’s easy to follow can make all the difference. Enter the 30-30-2 rule, a simple yet powerful guideline that can help you achieve your health goals. Whether you’re just starting your wellness journey or looking to refine your existing routine, this approach can provide a solid foundation for overall well-being.

Step 1: 30g of Protein With Each Meal

Protein is the cornerstone of a healthy diet, essential for muscle growth, strength, immunity, recovery, and overall vitality. A good rule of thumb is to consume a minimum of 30 grams of protein with each meal. For most people, this translates to aiming for 1.2-1.8 grams of protein per kilogram of body weight each day.

For example, if you weigh 60 kilograms, you should aim for between 72 and 108 grams of protein daily. By spreading this intake across three meals-each containing around 30 grams of protein—you can easily reach a total of 90 grams per day. This amount falls comfortably within the recommended range, supporting your body’s needs for repair and growth.

Step 2: Fuel With at least 30g of Fiber Each Day

Fiber is an often-overlooked yet crucial component of a healthy diet. Unfortunately, many people don’t get enough fiber, which is vital for healthy digestion, regular bowel movements, cholesterol management, blood sugar control, and balanced hormones. Additionally, fiber can help regulate hunger and satiety, making it a useful tool for weight management.

Fiber is found exclusively in plant-based foods such as whole grains, beans, legumes, fruits, vegetables, nuts, and seeds. Incorporating a variety of these foods into your meals ensures you get the necessary fiber to support digestive health and reduce the risk of certain cancers.

Step 3: Focus on Fermented Foods

Fermented foods are another essential element of the 30-30-2 rule, offering a host of health benefits similar to those of fiber-rich foods. By consuming two servings of fermented foods daily, you can enhance your digestive health, improve nutrient absorption, boost immune function, and even support mental health.

Fermented foods like yogurt, kefir, sauerkraut, kimchi, and miso are rich in probiotics, the beneficial bacteria that promote a healthy gut microbiome. These foods can also reduce inflammation, aid in weight management, support better blood sugar control, and help detoxify the body.

Give the 30-30-2 Rule a Try

If you’re new to the wellness scene or simply looking for a manageable approach to better health, the 30-30-2 rule is a great place to start. Try implementing this guideline for 30 days and take note of how you feel. With consistent practice, you’ll likely notice improvements in your energy levels, digestion, and overall well-being.

If you’re looking for more ways to improve your health, set up a free 15 minutes discovery call with me at 8wellness.janeapp.com