Does garlic count as 30 a week? Exploring 'Plant Points' in Your Diet

November 3, 2025 •

4 min read

According to research from the American Gut Project, individuals who consume 30 or more different types of plants per week tend to have a more diverse and healthier gut microbiome. In this context, a common question arises: Does garlic count as 30 a week, and how is it factored into this dietary goal? It is a potent herb that contributes to variety, but it's important to understand its specific weighting.

Quick Summary

Garlic contributes to the '30 plants a week' challenge as a fraction of a plant point due to its potent, small-dose usage. This guide explains how to properly count garlic, herbs, and spices, while exploring the benefits of a diverse plant-rich diet for a healthier gut microbiome.

Key Points

Fractional Value: Garlic, like other herbs and spices, typically counts as a quarter (1/4) of a 'plant point' towards the 30-a-week goal due to its small serving size.
Gut Microbiome Diversity: The primary goal of the 30-plants-a-week challenge is to increase the diversity of your gut microbiome, which is linked to better overall health.
Rich in Health-Boosting Compounds: Garlic is packed with beneficial organosulfur compounds, like allicin, along with antioxidants and other nutrients that support immune and cardiovascular health.
Variety is Key: The concept focuses on counting unique plant varieties over a week, not portion sizes, making it easy to incorporate many different ingredients.
Easy Integration: You can easily boost your plant point count by adding different spices, using mixed legumes, and incorporating frozen or tinned plants into your cooking.
Cooking Method Matters for Allicin: Crushing or chopping raw garlic and letting it sit for 10 minutes maximizes the allicin content before cooking.
All Plant Categories Count: The 30-a-week goal includes fruits, vegetables, whole grains, nuts, seeds, legumes, and herbs and spices.

The '30 Plants a Week' Challenge Explained

Inspired by research from the American Gut Project, the '30 plants a week' concept prioritizes dietary diversity over portion size, aiming to foster a thriving, diverse gut microbiome. The trillions of microorganisms in your gut, collectively known as the microbiome, thrive on a wide array of dietary fiber and plant compounds like polyphenols. By consuming a varied selection of plants—including fruits, vegetables, legumes, whole grains, nuts, seeds, and even herbs and spices—you feed different types of beneficial bacteria. This diversity is linked to improved metabolic health, a strengthened immune system, and a reduced risk of chronic diseases.

How Plant Points are Calculated

When following the 30-a-week approach, each unique, minimally processed plant food consumed within a seven-day period counts towards the total. Different colors of the same plant, such as red and yellow bell peppers, can count as separate points due to their different nutrient profiles. However, the rules are slightly different for herbs and spices, which are used in smaller quantities. For garlic and other spices, the convention is that they contribute a quarter (1/4) of a point each. This means you would need to incorporate four different herbs or spices to get a full 'plant point.' This system ensures that even small additions of powerful plant-based flavorings are recognized for their contribution to diversity.

The Nutritional Profile and Benefits of Garlic

Despite being a fraction of a 'plant point,' garlic brings a wealth of nutritional benefits to your diet. It is a source of antioxidants and beneficial organosulfur compounds, including the well-known allicin, which forms when a clove is crushed or chopped. These compounds are responsible for many of garlic's celebrated health properties, including its anti-inflammatory, antimicrobial, and antioxidant effects. Regular garlic consumption has been associated with:

Cardiovascular Health: It may help lower blood pressure and improve cholesterol levels.
Immune Support: Its antimicrobial and antiviral properties can support the immune system.
Cancer Protection: Certain compounds in garlic may have anticancer properties.
Detoxification: It can help protect against heavy metal toxicity.

Incorporating Garlic and Other Plants for Diversity

Adding variety to your diet is easier than it sounds. Instead of aiming for 30 distinct meals, you can simply focus on including different plant ingredients in your cooking throughout the week. For instance, a single rustic vegetable soup could contain onions, carrots, celery, lentils, leek, cauliflower, and garlic, along with spices like thyme and basil, counting for several points in one meal. Similarly, a salad can become a 'plant point' powerhouse with a mix of leafy greens, nuts, seeds, and a variety of colorful vegetables. The key is to think about layering different plants in your meals.

Comparison of Plant Point Categories

Here is a quick reference table to help you understand how different plant foods contribute to your weekly tally:


Plant Category	Examples	Point Value	Notes
Vegetables	Broccoli, spinach, carrots, mushrooms, peppers (different colors count separately)	1 point per variety	Both fresh and frozen vegetables count.
Fruits	Apples (different varieties), berries, avocados, tomatoes	1 point per variety	Canned, frozen, and dried fruits are all eligible.
Legumes	Lentils, chickpeas, black beans, edamame	1 point per variety	Excellent source of fiber and protein.
Whole Grains	Oats, brown rice, quinoa, barley	1 point per variety	Choose whole grains over refined versions.
Nuts & Seeds	Almonds, walnuts, chia seeds, pumpkin seeds	1 point per variety	Mixed nuts or seeds are an easy win.
Herbs & Spices	Garlic, cinnamon, basil, oregano, turmeric	1/4 point per variety	Use a range of spices to boost points effortlessly.

The Importance of Variety and Mindful Eating

While counting 'plant points' can be a fun and educational exercise, the ultimate goal is not just the number itself but the practice of mindful eating and exploring new ingredients. Trying a new plant variety each week, whether it's a type of leafy green, a different spice, or a new legume, pushes you beyond your dietary comfort zone and expands the range of nutrients your body receives. This approach encourages creativity in the kitchen and can lead to a more vibrant and flavorful diet. Remember, the journey towards a healthier gut is about continuous, small changes rather than a single destination. Including even a small amount of garlic contributes to that diversity, proving that every plant counts.

Conclusion

In summary, yes, garlic does count towards your 30-a-week goal, but it adds a fractional value. As an herb and spice, a single variety of garlic is typically counted as a quarter of a point. This approach emphasizes dietary diversity by encouraging the use of a wide range of different plants in addition to larger-volume foods like fruits and vegetables. By incorporating garlic along with other diverse plant foods into your weekly meals, you actively nourish your gut microbiome, unlocking a host of potential health benefits, from improved cardiovascular function to a more resilient immune system. It's not about the size of the portion, but the variety on your plate that makes the difference.

Frequently Asked Questions

Garlic, like other herbs and spices, is typically counted as a quarter (1/4) of a 'plant point.' This is because it is usually consumed in smaller quantities, but its distinct plant compound profile still contributes to overall dietary diversity.

No, the 30-a-week challenge counts each unique plant variety only once per week, regardless of how much you consume. Therefore, eating a large amount of garlic still only gives you 1/4 of a point for that week.

Yes, both fresh garlic and dried garlic powder count towards your plant point total. Each form is counted as a unique herb or spice and contributes 1/4 of a point.

Yes, other members of the Allium family, including onions, leeks, and chives, each count as separate plant varieties towards your weekly total. Onions and chives would each be considered distinct plant types from garlic.

To maximize the health benefits, chop or crush raw garlic and let it sit for about 10 minutes before cooking. This allows the beneficial compound allicin to form. Raw garlic offers the most potency, though cooked garlic still provides many health benefits.

No, the goal prioritizes a wide variety across all plant categories, including fruits, vegetables, grains, legumes, nuts, and seeds. Herbs and spices contribute, but their fractional points encourage using them to add to the overall diversity rather than relying on them exclusively.

If you use garlic, onion, and two different spices like paprika and cumin in a single soup, you would accumulate multiple points. The onion counts as one full point, while the garlic, paprika, and cumin each contribute 1/4 of a point, totaling 1.75 points from just these ingredients.