Does 30 plants a week include fruit? The definitive guide to counting and boosting dietary diversity

December 3, 2025 •

5 min read

Research from the American Gut Project found that people consuming 30 or more different plant types weekly have a significantly more diverse gut microbiome, which is linked to better overall health outcomes. This exciting finding has prompted many people to re-evaluate their eating habits, with one of the most common questions being whether the weekly count includes fruit.

Quick Summary

The 30-plant weekly goal includes all types of fruits, vegetables, whole grains, legumes, nuts, seeds, and herbs to boost dietary diversity. This nutritional strategy emphasizes variety over volume to cultivate a healthy gut microbiome, which is linked to better overall health.

Key Points

Yes, Fruit Counts: Fruit is a key component of the '30 plants a week' goal and contributes to your weekly tally alongside other plant-based foods.
Variety is Key: The goal is to eat 30 different types of plants each week. A single banana, for example, only counts once per week, regardless of how many you eat.
Count All Plant Groups: The 30-plant total includes fruits, vegetables, wholegrains, legumes, nuts, seeds, and herbs/spices.
Gut Health is the Goal: Eating a wide variety of plants feeds diverse beneficial bacteria in your gut, improving your microbiome and overall health.
Processed Items Don't Count: Overly processed plant foods, such as fruit juice and white flour, are generally not included because they are stripped of beneficial fiber.
Practical Tips Help: Utilize mixed nuts and seeds, different-colored vegetables, and frozen or canned produce to increase variety easily.

The Simple Answer: Yes, Fruit Absolutely Counts!

The core principle behind the '30 plants a week' goal is to increase dietary diversity, not to restrict food groups. Therefore, fruits are a cornerstone of this approach and are fully included in your weekly tally. The six main categories of plants that contribute to this goal are:

Fruits: All types, including fresh, frozen, canned, and dried varieties. Different types of berries, citrus fruits, and apples all count as separate plants.
Vegetables: This includes a wide array of options, from leafy greens and root vegetables to cruciferous vegetables. Different varieties and colors, like red and yellow bell peppers, also count as individual plants.
Whole Grains: Items like brown rice, oats, quinoa, whole-wheat pasta, and bulgur wheat are all excellent sources of fiber and nutrients. Highly processed, refined grains like white bread and white rice do not count.
Legumes: Beans, lentils, chickpeas, and peas add valuable fiber and protein. Opting for a mixed-bean salad can quickly add multiple plants to your count.
Nuts and Seeds: A handful of mixed nuts or a sprinkle of different seeds can contribute several points to your total. Examples include almonds, walnuts, chia seeds, and pumpkin seeds.
Herbs and Spices: Due to their potent compounds, fresh or dried herbs and spices are counted, though often as a quarter point each. Using four different spices in a curry, for instance, would add one full plant point.

What About Other Plant-Derived Foods?

Some advocates of the 30-plant goal also include items like coffee, tea, extra virgin olive oil, and dark chocolate (at least 70% cocoa) in their weekly tally, as these are rich in beneficial plant compounds like polyphenols. As with herbs and spices, these are typically counted as smaller fractions of a point due to the smaller quantities consumed.

The Scientific Basis for Dietary Diversity

The impetus for the '30 plants a week' challenge came from the 2018 American Gut Project, which revealed a strong correlation between dietary diversity and the health of the gut microbiome. The trillions of microorganisms living in our digestive tract, known as the gut microbiome, are crucial for a range of bodily functions. A diverse and robust microbiome is associated with improved digestive health, stronger immune function, and even better mental well-being.

Benefits of a Diverse Gut Microbiome

Each different plant food contains unique types of fiber, vitamins, and phytochemicals that feed different strains of beneficial gut bacteria. This variety is essential because different bacteria species thrive on different types of plant matter. A diet rich in variety provides a buffet of nutrients for your gut microbes, allowing them to flourish and produce health-promoting compounds like short-chain fatty acids (SCFAs).

Improved Digestion: Different fibers help regulate bowel movements and enhance nutrient absorption.
Enhanced Immune Function: The gut is home to a significant portion of our immune cells. A healthy gut microbiome supports a robust immune system.
Reduced Inflammation: A diverse diet helps modulate immune responses and reduce chronic inflammation, a risk factor for many chronic diseases.
Support for Mental Health: The gut-brain axis, a bidirectional communication pathway, means that a healthy gut can positively influence mood and cognitive function.

Comparison: 30 Plants vs. 5-a-Day

While the '5-a-day' recommendation emphasizes the quantity of fruits and vegetables, the '30 plants' approach focuses on the diversity of all plant-based foods. Here is a quick comparison:


Feature	30 Plants a Week (Diversity)	5-a-Day (Quantity)
Primary Goal	Maximize the variety of plant-based foods to boost gut microbiome diversity.	Ensure a minimum daily intake of fruits and vegetables for essential nutrients.
Food Groups Included	Fruits, vegetables, whole grains, legumes, nuts, seeds, herbs, spices, and others.	Primarily fruits and vegetables.
Counting	Each different plant type counts once per week (e.g., a banana is one point, regardless of how many you eat that week).	A portion (roughly 80g) of fruit or vegetable counts towards the daily goal.
Focus	Whole foods and minimally processed items are emphasized, including things like herbs, spices, and whole grains.	Focuses specifically on increasing the intake of fruits and vegetables.

How to Reach 30 Plants with Ease

Reaching the goal of 30 plants might seem challenging, but it can be achieved with a few simple and enjoyable adjustments. The key is to add, not subtract, from your diet.

Breakfast Boost: Add mixed seeds, nuts, and berries to your oatmeal or yogurt. Swap out your standard wholegrain toast for a different type, like rye bread.
Salad Supercharge: Instead of a simple lettuce and tomato salad, toss in mixed leaves, cucumber, bell peppers (different colors!), toasted seeds, chickpeas, and a variety of fresh herbs.
Soups and Stews: A hearty soup or stew is a perfect vehicle for stacking up plant points. Include multiple kinds of vegetables and legumes, and season with several different herbs and spices.
Smart Snacks: Snack on a variety of nuts and seeds, or have vegetable sticks with hummus. An apple with the skin on is a great choice, as is a handful of mixed berries.
Use Frozen and Canned Foods: Don't feel you have to rely solely on fresh produce. Frozen fruits and vegetables and canned goods like mixed beans or chopped tomatoes are just as nutritious and can be a cost-effective way to boost your variety.
Explore Different Grains: Instead of always having brown rice, try quinoa, bulgur wheat, or buckwheat on different days.

Conclusion: Embrace Variety for Optimal Health

In short, does 30 plants a week include fruit? Yes, and it includes so much more. The focus on dietary diversity, rather than just volume, is a powerful strategy for nurturing your gut microbiome and promoting better overall health. By intentionally incorporating a wide range of fruits, vegetables, whole grains, nuts, seeds, legumes, and even herbs and spices into your weekly diet, you provide the necessary fuel for your beneficial gut bacteria to thrive. This approach shifts the perspective from restriction to addition, making healthy eating a more exciting and rewarding endeavor. Start small, track your progress, and you'll find that reaching 30 different plants a week is not only achievable but also delicious.

For more information on the benefits of dietary diversity and gut health, visit the ZOE website: https://zoe.com/learn/30-plants-per-week.

Frequently Asked Questions

Yes, different colors or varieties of the same fruit or vegetable can be counted as separate plants toward your weekly 30-plant goal. For instance, a green apple counts as one plant, and a red apple counts as another, because their unique chemical makeup provides different nutrients.

If you eat the same fruit, like a banana, multiple times in a week, it only counts as one plant point toward your total of 30. The emphasis is on variety throughout the week, not repeated consumption of the same item.

Yes, fresh, frozen, dried, and canned fruits all count toward your 30-plant tally. They retain their nutrients and can be a convenient and cost-effective way to boost your dietary diversity.

While fresh fruit is included, fruit juice is generally excluded from the count because the beneficial fiber has been removed during processing. For smoothies, if you blend different whole fruits, nuts, and seeds, you would count each different whole food ingredient.

Beyond fruits, you can easily include wholegrains (oats, brown rice), legumes (lentils, chickpeas), nuts and seeds (almonds, chia seeds), and a variety of vegetables. Even adding a sprinkle of different herbs and spices can add several points to your total.

Variety is crucial because different plant types contain unique fibers and phytochemicals that feed different strains of gut bacteria. A diverse diet ensures a wide range of beneficial microbes are nourished, leading to a healthier and more resilient gut microbiome.

To track your progress, you can keep a simple running list on a notepad or use a phone app. Focus on incorporating different items from all plant categories throughout your meals and snacks, and tally them up at the end of the week.