Incorporating 30 different plants into your weekly diet can significantly enhance the diversity and health of your gut microbiome, which in turn may positively influence many aspects of your overall health.

If 30 sounds overwhelming, don’t worry—it’s not just fruits and vegetables that count. You can include grains, nuts, seeds, herbs, and spices. While eating five portions of fruits and vegetables daily remains beneficial, many experts now believe that variety in your plant intake is equally crucial.

The Science Behind 30 Plants a Week

The idea of consuming 30 different plants each week isn’t just a trend; it’s backed by scientific research. Diets rich in diverse plant foods, like the Mediterranean diet, are linked to a lower risk of chronic conditions such as heart disease and type 2 diabetes. These diets may even reduce the risk of cancer and promote healthy aging.

A key reason for this is the positive impact on your gut microbiome—the community of bacteria and other microorganisms living in your gut. Plants provide prebiotics, which are essential for feeding beneficial gut bacteria. Prebiotics include various fibres, carbohydrates, and polyphenols, the latter being compounds with antioxidant and anti-inflammatory properties.

Different plants contain different prebiotics, supporting a diverse range of gut bacteria. A more diverse microbiome is associated with a healthier and more resilient gut, and potentially a longer, healthier life.

Origins of the 30-Plant Target

The recommendation to eat 30 different plants a week stems from the American Gut Project, a large-scale study involving over 10,000 participants from the United States, the United Kingdom, and Australia. This research found that participants who ate a wider variety of plants had more diverse gut microbiomes. Those consuming 30 or more different plants weekly had a higher presence of beneficial gut bacteria compared to those who ate fewer.

What Counts as a Plant?

The good news is that increasing the variety of plants in your diet is easier than it seems. You can count not just vegetables and fruits, but also nuts, seeds, herbs, and spices. Even small amounts, like pinches of herbs and spices, count. Different colours of vegetables, such as red, green, and yellow bell peppers, count as different plants because they contain different polyphenols and offer various health benefits.

Getting More Plants into Your Diet

Here are some examples of plants to include in your diet:

Vegetables

– Asparagus

– Broccoli

– Carrots

– Spinach

– Sweet potatoes

– Zucchini

Fruits

– Apples

– Avocados

– Blueberries

– Kiwis

– Tomatoes

Legumes

– Black beans

– Chickpeas

– Lentils

– Peas

Grains

– Brown rice

– Oats

– Quinoa

– Whole wheat flour

Nuts and Seeds

– Almonds

– Cashews

– Walnuts

– Chia seeds

– Pumpkin seeds

Herbs and Spices

– Basil

– Cilantro

– Mint

– Oregano

– Black pepper

– Turmeric

Practical Tips

To get the most out of these foods, try to include them multiple times a week. For example, use herbs and spices in various meals to maximize their benefits. Remember, the key is diversity—aim to mix and match as many different plant types as possible to support a healthy, diverse gut microbiome.

By consciously incorporating a variety of plants into your diet, you can enjoy a range of health benefits and contribute to a more robust gut microbiome.

THANKS FOR READING!

Louise x

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