What is the '30 Plants a Week' Challenge?
The '30 plants a week' challenge is a dietary strategy focused on increasing the diversity of plant-based foods consumed over a seven-day period. Unlike the traditional '5-a-day' approach, this method emphasizes variety over volume to cultivate a wider array of beneficial bacteria in your gut. These microorganisms feed on different types of plant fibers and phytochemicals, so introducing a broad spectrum of plant sources directly improves the resilience and health of your microbiome. Eating more plant diversity is linked to numerous health benefits, including better immune function, lower inflammation, and improved digestion.
The Role of Whole Grains like Oats
Many people focus on fruits and vegetables, but the '30 plants' tally includes all edible plant-based items. This includes:
- Fruits
- Vegetables
- Legumes (beans, lentils)
- Nuts and Seeds
- Herbs and Spices
- Whole Grains, which is where oats fit in. Oats, along with other whole grains like brown rice, quinoa, and barley, are considered a core category for contributing to your plant tally. The key takeaway is that you get one point for each different plant variety you consume over the course of the week. So, if you have rolled oats on Monday, that is one plant point for the week. Having them again on Tuesday doesn't give you a second point, but switching to steel-cut oats later in the week would.
Oat Varieties: A Simple Way to Add Diversity
All oats begin as oat groats, but their processing creates distinct varieties that can be counted separately in your weekly tally. Using different types is an effortless way to boost your plant count with a single, familiar food. For example, you could have a bowl of steel-cut oats for a hearty, chewy texture, bake with rolled oats, and use oat flour for thickening.
A Comparison of Common Oat Varieties
| Oat Type | Processing Method | Texture | Cooking Time | Gut Health Benefit |
|---|---|---|---|---|
| Groats | Whole, hulled oat kernels. | Very chewy, firm kernels. | Longest (40-50 min). | Less processed, lower glycemic index. |
| Steel-Cut | Groats chopped into smaller pieces. | Chewy and nutty flavor. | Medium (20-30 min). | Good source of fiber, slow energy release. |
| Rolled | Steamed and flattened groats. | Softer, flakier texture. | Medium-Short (5-10 min). | Versatile fiber source for various recipes. |
| Quick/Instant | Further processed, thinner, and precooked. | Soft, sometimes mushy. | Shortest (1-3 min). | Convenient option, though check for added sugars. |
Maximizing Your Oat Count
To make the most of your oats for gut health, don't stop at the oats themselves. The power of a diverse diet comes from combining ingredients. Here are some ways to use different oats throughout the week while adding other plant points:
- Monday Breakfast: Steel-cut oats with blueberries, chia seeds, and cinnamon. (Four plant points)
- Wednesday Snack: A smoothie with rolled oats, spinach, banana, and flax seeds. (Four plant points)
- Friday Dinner: Use oat flour as a binder for veggie burgers made with black beans and mushrooms. (At least three plant points)
Simple Strategies to Increase Overall Plant Diversity
Beyond just oats, integrating a wider variety of plants is a positive and accessible change.
- Eat the Rainbow: Different colored fruits and vegetables often indicate different phytochemicals, and different colors count as distinct points (e.g., a red apple and a green apple). Aim to include a variety of colors in each meal.
- Experiment with Herbs and Spices: Fresh or dried herbs and spices contribute to your plant tally, with most counting as a quarter point each. A sprinkle of oregano, turmeric, or ginger can add flavor and diversity.
- Buy Frozen and Canned Options: Frozen berries, tinned beans, and mixed vegetables are convenient, affordable ways to ensure you have a variety of plant foods on hand, even when fresh options aren't available. Choose varieties with no added salt or sugar.
- Embrace Legumes and Nuts: Adding a handful of mixed nuts to a salad or incorporating lentils and chickpeas into soups and stews are easy wins for boosting your plant count.
Conclusion
Yes, oats absolutely count towards your weekly goal of 30 different plants, and they are a powerhouse of fiber and nutrients. By strategically rotating between different varieties, such as steel-cut and rolled oats, you can easily add multiple points to your weekly count. The true benefit comes from combining these wholesome grains with a wide range of fruits, vegetables, nuts, seeds, and spices, as each new plant food feeds a different part of your diverse gut microbiome. So, don't just eat oats—get creative with them and all the delicious plants that contribute to your health.
How to incorporate oats into a diverse diet
To expand your plant points, consider the versatility of oats. You can use different types for different applications throughout the week to maximize your count without getting bored. For breakfast, make overnight oats with rolled oats and add various fruits, nuts, and seeds. For lunch, try a savory oat bowl with steel-cut oats, sautéed vegetables, and a fried egg. In the evening, use oat flour to thicken soups or as a binder in veggie patties. This variety in preparation keeps your diet interesting and your gut happy.
For more nutritional details, the National Institutes of Health provides an extensive review of the benefits and composition of oats(https://pmc.ncbi.nlm.nih.gov/articles/PMC10365923/).
