The goal of eating 30 different plant-based foods each week has gained significant traction, fueled by growing research on gut health. But for many, the question remains: does my morning cup of coffee contribute to this total? The answer is a surprising and resounding yes. Originating from the seeds of the Coffea plant, coffee is a legitimate, if partial, contributor to your weekly plant diversity count. This article explores why coffee counts, how to tally it correctly, and other ways to easily increase your plant points for optimal gut health.
The Science Behind the '30 Plants a Week' Target
The concept of eating 30 different plants a week stems from a landmark 2018 study conducted as part of the American Gut Project. Researchers found a strong correlation between a diverse diet and a diverse gut microbiome. Participants who consumed 30 or more different plant types weekly showed the highest levels of microbial diversity, which is crucial for a healthy and resilient gut. A diverse microbiome is linked to improved immune function, better metabolic health, and protection against chronic diseases. This metric emphasizes the variety of plant-based foods—from fruits and vegetables to grains, nuts, seeds, herbs, and spices—rather than simply eating a large volume of the same few plants.
Why Variety Matters for Your Gut
The reason a varied plant diet is so beneficial comes down to the different compounds each plant contains. Plants are packed with fiber and thousands of unique phytochemicals, including polyphenols. These compounds act as prebiotics, feeding the trillions of beneficial bacteria that reside in your digestive tract. Different types of fiber and polyphenols nourish different species of gut bacteria. By eating a wide variety of plants, you cultivate a wider range of bacterial species, which creates a more robust and balanced gut ecosystem. This intricate balance is what fortifies your overall health.
Is Coffee a Plant? A Look at the Bean
Contrary to its common name, the "coffee bean" is actually the roasted seed of the coffee plant's cherry-like fruit. The Coffea genus consists of woody evergreen shrubs or trees that produce fruit with two seeds inside. When coffee cherries are harvested, the fruit is processed to extract these seeds, which are then dried and roasted to produce the familiar coffee beans we brew. Since coffee is directly derived from a plant's seed, it contains a variety of polyphenols that contribute to its health benefits. The roasting process does alter the chemical composition, but many beneficial compounds remain intact in the final brew.
How Coffee Adds to Your Plant Count
For the purposes of the '30 plants a week' challenge, coffee and other items like herbs and spices are typically assigned a fractional value due to the smaller quantities consumed. According to some interpretations, a daily coffee can count as a quarter of a plant point. This reflects the fact that while it contributes beneficial plant compounds, it doesn't offer the same bulk and fiber as a portion of fruit or a handful of legumes. However, it is an easy and consistent way to add one more plant to your weekly total without much effort. The same principle applies to tea and dark chocolate (with 70%+ cocoa solids), which also count as plant points.
Comparison: Counting Plant Points
This table illustrates how different plant foods contribute to your weekly tally, focusing on variety over quantity.
| Food Category | Example Plants (Counts as 1 point each) | Herbs, Spices, & Beverages (Counts as 1/4 point each) |
|---|---|---|
| Fruits | Apple (green), apple (red), blueberry, banana, avocado, fig | - |
| Vegetables | Broccoli, spinach, carrots, sweet potato, bell pepper (orange), tomato | - |
| Grains | Oats, brown rice, quinoa, barley, wholegrain bread | - |
| Legumes | Chickpeas, red lentils, kidney beans, black beans | - |
| Nuts & Seeds | Almonds, walnuts, pumpkin seeds, chia seeds, sesame seeds | - |
| Others | - | Coffee, black tea, cinnamon, turmeric, basil, olive oil |
Practical Tips for Boosting Plant Diversity
Reaching 30 plants a week may seem daunting, but it's easily achievable with a few simple strategies. First, focus on the 'Super Six' plant groups: fruits, vegetables, wholegrains, legumes, nuts and seeds, and herbs and spices. Adding a variety of herbs and spices is one of the easiest ways to rack up your numbers. Use cumin and coriander in a chili, or sprinkle cinnamon on your oatmeal. Diversify your grains by swapping white rice for brown rice or quinoa. Stock your pantry with a variety of nuts and seeds for snacks and toppings. Don't forget frozen and canned options; they are just as nutritious as fresh produce and can reduce food waste. Another simple trick is to vary the colors of your produce, as different colors often signify different beneficial polyphenols. For example, using red, yellow, and orange bell peppers in a single dish gives you three plant points instead of one. Start by consciously adding one or two new plant foods each day, and your count will grow faster than you think.
Conclusion
In short, your daily cup of joe is a valid—and welcome—addition to your weekly plant point tally. Since it is a seed from a plant, coffee contributes valuable polyphenols to your diet, supporting a more diverse gut microbiome. While it may only add a fraction of a point, every plant counts on the journey towards better gut health. The emphasis on variety is key, so leverage this knowledge by consciously seeking out diverse plant-based foods across all meal categories, from herbs and spices to grains and legumes. Counting your coffee is just one simple step towards building a richer, more diverse, and healthier diet for your gut.
Key takeaways from leading health experts underscore the value of dietary diversity in feeding the microbiome.
Frequently Asked Questions
Question: How much does one cup of coffee count towards my 30 plants a week? Answer: Most experts suggest that coffee, like herbs and spices, counts as a quarter (1/4) of a plant point, regardless of the amount consumed.
Question: Why does coffee count as a plant when it's a beverage? Answer: Coffee counts because it is brewed from the roasted seeds (often called beans) of the Coffea plant. These seeds contain beneficial plant compounds, such as polyphenols.
Question: Does instant coffee count towards the 30 plants a week? Answer: Yes, instant coffee still counts. While processed, it is derived directly from coffee beans and retains some beneficial plant compounds.
Question: Do different varieties of coffee, like Arabica and Robusta, count as different plant points? Answer: No, all coffee varieties typically count as just one plant point for the week. The focus is on different types of plants, not different strains of the same food.
Question: Are there other surprising foods that count towards the 30 plants goal? Answer: Yes, foods like dark chocolate (with 70% cocoa or more), extra virgin olive oil, and tofu also count due to their origin from plants and beneficial compounds.
Question: Do frozen vegetables count? Answer: Yes, frozen, tinned, and dried plant foods are all valid additions to your weekly plant count. They are just as nutritious as fresh alternatives and can help with food waste.
Question: Can I count the same coffee every day of the week? Answer: You can drink coffee every day, but it only counts once towards your 30 plants total for that week. The goal is to maximize variety, not repetition.
