30-30-3 Diet and High‑Protein, High‑Fiber Nutrition Trends Surge on Social Media

The 30-30-3 diet, promoted by American physician Amy Shah, asks users to consume 30 grams of protein at breakfast, 30 grams of fiber throughout the day and three servings of fermented foods such as yogurt, kefir, kimchi or miso. Experts say the plan is not a miracle weight‑loss solution but can help with satiety and gut health when combined with overall balanced eating. They caution that sudden increases in fiber may cause digestive discomfort and that people with kidney disease, pregnancy, or certain gut disorders should seek medical advice before adopting the regimen.

A parallel trend toward high‑protein, high‑fiber diets is gaining traction, especially in the UK. A recent supermarket survey found that more than 40 % of shoppers reported increasing their protein intake last year, while 96 % of British adults still fall short of the recommended 30 grams of daily fiber. British guidelines suggest 0.75 g of protein per kilogram of body weight and emphasize spreading protein and fiber across meals, favouring plant‑based protein sources to avoid displacing other nutrients. Nutritionists advise gradually increasing fiber and pairing protein‑rich foods with fiber‑dense options at breakfast to improve adherence and overall health.