The 30/10 Rule is a simple, science-backed nutrition guideline that focuses on two essentials your body relies on every day: 30 grams of protein and 10 grams of fiber in every meal. It’s not a diet, not restrictive, and not a fad. Instead, it’s a practical meal-building framework that helps people create balanced meals that support fullness, steady energy, digestion, and overall wellness. The 30/10 Rule has gained traction across wellness communities and online health conversations. Health journalist Michael Easter recently highlighted it, noting its connection to nutrition scientist Dr. Michael Roussell (PhD), who advises clients to “eat 30g of protein and 10g of fiber at breakfast to kickstart muscle recovery, stabilize appetite, and reduce cravings throughout the day.” The principle works because most people consume protein and fiber in uneven, inefficient amounts. For example, someone eating 100g of protein per day might only get 10g at breakfast, 15g at lunch, and 75g at dinner. Distributing nutrients more evenly — 30g protein + 10g fiber per meal — helps support better performance, energy, and satiety.

Fiber is a powerful nutrient that supports digestion, gut health, and balanced blood sugar. Most adults fall short of
recommended intake (typically 25–38 grams per day), making fiber one of the most under-consumed nutrients in the
modern diet.

Dietitians highlight fiber because it helps:
- Support regular digestion
- Slow the release of carbohydrates for smoother energy
- Enhance fullness and reduce unnecessary snacking
- Nourish healthy gut bacteria

Aiming for 10 grams of fiber per meal helps most people meet daily recommendations without complicated tracking.