The '30 Plants a Week' Challenge Explained
The movement to eat 30 different plants each week is based on research from the American Gut Project, which showed a correlation between a high diversity of plant consumption and a rich gut microbiome. The goal is to nourish a wide range of gut bacteria, each thriving on different types of dietary fiber and beneficial compounds found in plants.
The 30 plants a week challenge encourages dietary diversity rather than a strict focus on volume, moving beyond the traditional "five-a-day" mantra. A diverse gut microbiome has been linked to numerous health benefits, including better immune function, reduced inflammation, and improved metabolic health. Foods that count towards this goal include fruits, vegetables, whole grains, legumes, nuts, seeds, and herbs and spices. However, the rules for counting can get tricky with processed plant products, which brings us to olive oil.
Olive Oil's Role in the Plant Point System
Olive oil is a plant-based food, extracted from the fruit of the olive tree. However, it is a refined product, and its fiber and other nutrients have been stripped away during processing. For this reason, many advocates of the 30 plants a week challenge give it a fractional score.
According to some point systems, extra virgin olive oil (EVOO) counts for a quarter of a point (0.25) towards the weekly total. This is similar to how herbs, spices, and coffee are counted. The rationale is that while these items contain beneficial plant compounds, they are consumed in much smaller quantities and are more processed than whole plant foods. The quarter-point encourages variety even in these smaller additions to your diet.
Why Extra Virgin Olive Oil is a Better Choice
While olive oil is a processed food, the quality and type matter significantly. Extra Virgin Olive Oil (EVOO) is the least processed and is produced by cold-pressing, which helps preserve the beneficial compounds present in the olives. These compounds include antioxidants and anti-inflammatory polyphenols, which can positively influence gut microbiota.
In contrast, more refined olive oils undergo heat and chemical treatments that strip away these delicate compounds, leaving a product with far fewer health benefits. This is why the extra virgin variety is often specified when counting towards the 30 plants a week goal.
Whole Olives vs. Olive Oil: A Comparative Table
| Feature | Whole Olives | Extra Virgin Olive Oil |
|---|---|---|
| Processing | Minimally processed whole food. | Mechanically extracted from olives, concentrating the fat. |
| Fiber Content | High in dietary fiber, crucial for gut health. | Contains virtually no fiber, as it is removed during processing. |
| Polyphenols | Rich source of diverse polyphenols. | Contains polyphenols, but some are lost during processing. |
| Vitamins & Minerals | Contains vitamins E and K, iron, and calcium. | Primarily contains vitamin E and K; other nutrients are largely lost. |
| Calorie Density | Less calorie-dense due to fiber and water content. | Highly calorie-dense due to fat concentration. |
| Plant Points | Counts as one full plant point. | Counts as a quarter of a plant point. |
Practical Ways to Incorporate Olive Oil for Gut Health
While EVOO only counts for a fraction of a point, it's still a valuable addition to a diet focused on gut diversity. Its anti-inflammatory properties and ability to improve nutrient absorption make it a healthy fat source when used correctly.
- Drizzle Raw: Add EVOO to salads, soups, and finished dishes to preserve its delicate compounds and flavor.
- Use it in dressings: Combine with other plant points like vinegar, herbs, and spices for a simple, gut-friendly salad dressing.
- Combine with other plants: Sautéing vegetables in a small amount of EVOO can enhance the absorption of fat-soluble vitamins from the vegetables while adding beneficial polyphenols.
Boosting Your Plant Point Score
Achieving the 30-plant goal is about mindful variety. Here are some actionable tips:
- Eat the rainbow: Choose different colors of fruits and vegetables, as different colors often contain different types of beneficial plant compounds. Red and yellow bell peppers, for instance, count as two separate plants.
- Rethink your carbs: Swap white rice and pasta for wholegrain varieties like brown rice, quinoa, or spelt.
- Mix up your nuts and seeds: Add a mix of seeds like chia, flax, and pumpkin to your porridge or salad.
- Expand your seasoning: Experiment with a wider range of herbs and spices beyond just salt and pepper.
- Include legumes: Add a three-bean mix to a salad or chickpeas to a curry for multiple points in one dish.
- Embrace fermented foods: Fermented vegetables like sauerkraut and kimchi introduce beneficial probiotics and add variety.
Conclusion: The Goal is Diversity, Not Perfection
The 30 plants a week challenge is a helpful framework for increasing dietary diversity and, by extension, gut health. Does olive oil count as 30 plants a week? No, but it can contribute. By awarding it a fractional point, the system appropriately values it for its beneficial compounds while emphasizing that whole, minimally processed plants are the primary goal for gut microbiome enrichment. Ultimately, the true objective is to move towards a more varied, plant-rich diet, and every extra plant, whether a whole olive or a drizzle of EVOO, is a step in the right direction. Remember that small, sustainable changes are key to long-lasting health benefits. For more detailed guidance, consider consulting an authoritative source like the American Gut Project website for the original research and data.
