Does Peanut Butter Count as 30 Plants? A Guide to Gut Health and Dietary Diversity

October 19, 2025 •

4 min read

According to the 2018 American Gut Project, individuals who consumed 30 or more different plant types per week had a more diverse gut microbiome than those who ate fewer than 10. While a jar of peanut butter might be a staple in many pantries, the question remains: Does peanut butter count as 30 plants toward this weekly goal?

Quick Summary

This article explores the truth behind the 30-plant-a-week challenge and peanut butter's role. It details how the challenge works, which plant groups qualify, and how to use peanut butter as part of a varied, nutrient-dense diet for better gut health.

Key Points

Peanut Butter Counts as One Plant: A jar of peanut butter, made primarily from peanuts, contributes only one plant variety to your weekly total, regardless of the quantity consumed.
Variety, Not Volume, is Key: The 30 plants a week challenge focuses on maximizing the diversity of plant foods to promote a healthier and more diverse gut microbiome.
Six Plant Groups Count: Fruits, vegetables, legumes, wholegrains, nuts/seeds, and herbs/spices all contribute toward the weekly total.
Spices and Herbs Count as 1/4 Point: Small but potent, spices and herbs contribute toward your total, with each unique variety adding a quarter of a point.
Different Colors of the Same Plant Count: Eating different colors of the same vegetable, like red and yellow bell peppers, counts as multiple varieties, further boosting your score.
Processed Foods are Excluded: Heavily processed plant-derived foods, such as white bread and pasta, do not count, as the beneficial fiber and nutrients are largely stripped away.
Easy Hacks to Increase Diversity: Utilize frozen mixed veggies, mixed nuts/seeds, and a wide array of seasonings to increase variety without much effort.

Unpacking the 30-Plants a Week Challenge

The idea of consuming 30 different plant types each week gained prominence after the findings of the American Gut Project were published. The core principle is that dietary diversity, rather than just quantity, is key to fostering a healthy, resilient, and varied gut microbiome. A diverse microbiome is linked to improved metabolic and immunological functions, and a lower risk of chronic diseases.

To achieve this goal, it's essential to understand what counts as a "plant." The definition is broader than just fruits and vegetables. The six main plant groups that contribute to the count are:

Fruits: All varieties, including fresh, frozen, canned (in water), and dried fruits.
Vegetables: All types, including leafy greens, root vegetables, alliums, and different-colored peppers.
Legumes: Beans, lentils, peas, and chickpeas.
Wholegrains: Oats, brown rice, quinoa, and other minimally processed grains.
Nuts and Seeds: Including peanuts, other tree nuts, and various seeds like chia, flax, and sesame.
Herbs and Spices: These are powerful plant sources, often counting as a quarter of a point per type.

The challenge emphasizes variety over volume, meaning you don't need to eat a large portion of each plant, and you only count each unique plant type once per week.

The Verdict: Does Peanut Butter Count as 30 Plants?

No, peanut butter does not count as 30 plants. A jar of peanut butter, even if it contains just peanuts and salt, counts as a single plant type: the peanut. While it's a valuable part of a diverse diet and can contribute one point to your weekly tally, it is not a shortcut to reaching the total of 30.

However, this does not diminish peanut butter's significant nutritional value. Made from legumes (peanuts are botanically a legume, though used as a nut in cooking), peanut butter is packed with healthy fats, protein, and essential micronutrients like vitamin E, magnesium, and B vitamins. Incorporating it into meals is an excellent way to add healthy fats and protein, but the emphasis for the '30 plants' challenge is on seeking out a broad spectrum of plant sources.

Comparison: Peanut Butter vs. Plant Diversity

To illustrate the difference, here is a comparison of a snack with just peanut butter versus one that promotes dietary diversity.


Feature	Snack with Peanut Butter Only	Diversified Plant Snack
Plant Count	1 (Peanut)	6+ (Peanut, oats, banana, chia seeds, cinnamon, blueberries)
Microbiome Diversity	Limited contribution from a single source.	Boosts a wider range of beneficial gut bacteria.
Nutrient Variety	Good source of healthy fats, protein, and some minerals.	Broad spectrum of vitamins, minerals, antioxidants, and fibers from different sources.
Fiber Source	Fiber primarily from peanuts.	Fiber from multiple sources (legumes, grains, fruits, seeds) for broader gut support.

Practical Strategies for Hitting Your 30 Plants

Instead of relying on a single food like peanut butter, the goal is to expand your food choices. Here are some actionable tips to boost your plant variety:

Go Against the Grain: Swap your usual white rice or pasta for wholegrain alternatives like brown rice, quinoa, barley, or buckwheat.
Think in Color: Different-colored fruits and vegetables, such as red and yellow bell peppers, can count as separate plant types. Try to "eat the rainbow" throughout the week.
Embrace the Frozen Aisle: Frozen mixed vegetables or fruits are an affordable and convenient way to add variety. A frozen berry mix can provide multiple plant points in one go.
Utilize Herbs and Spices: Season your cooking with a wide array of herbs and spices, which each contribute to your count (typically a quarter of a point per unique spice).
Power Up Your Meals: Add a handful of mixed seeds (e.g., sunflower, pumpkin, sesame) to salads, yogurts, or oatmeal for an easy boost.
Smart Snacking: Instead of a single snack, combine ingredients. For instance, have apple slices with a tablespoon of peanut butter and a sprinkle of cinnamon and chia seeds.
Make Friends with Legumes: Incorporate a variety of beans and lentils into soups, stews, or salads. A mixed bean salad can provide several points at once.

The Bigger Picture: Beyond the Number

While the "30 plants a week" concept provides a helpful benchmark, the underlying message is about creating a habitually diverse diet. It serves as a reminder to break out of food ruts and embrace new flavors, textures, and nutrients. The focus should be on building sustainable, healthy eating habits, not obsessively counting every single food item. Adding a mix of whole foods provides a synergistic effect, as different plant compounds work together to support overall health.

Conclusion

So, while peanut butter is a healthy and delicious addition to your diet, it won't single-handedly solve the quest for 30 plant varieties a week. It offers one valuable point toward your goal, and should be part of a larger strategy focused on broad dietary diversity. By using peanuts as a starting point and building around it with a wider array of wholegrains, legumes, fruits, vegetables, seeds, and spices, you can create a truly varied diet that nourishes your gut microbiome and supports your long-term health.

Consider adding a dollop of peanut butter to oatmeal topped with banana, walnuts, and chia seeds for a multi-plant meal, or incorporating it into a savory sauce with ginger and spices for a plant-packed stir-fry. It's the thoughtful combination of ingredients that unlocks the full health potential, not just the single ingredient itself.

Practical Steps to Maximize Plant Intake

Start with a Checklist: Create a list of the 6 plant groups and brainstorm different foods within each to eat throughout the week.
Mindful Shopping: Aim to pick up at least one or two new-to-you plants during each grocery trip.
Plan Your Meals: A meal plan helps you intentionally include variety and prevents reliance on the same old foods.
Leverage Seasonality: Eating with the seasons can naturally introduce new plant types into your diet and is often more cost-effective.
Explore Different Cuisine: Many world cuisines are naturally rich in diverse plant ingredients, from curries to stir-fries and stews.

Frequently Asked Questions

Research from the American Gut Project found that people eating 30 or more plant types per week have a more diverse gut microbiome, which is linked to better overall health, immunity, and lower risk of chronic disease.

You can add different herbs and spices to your cooking, use mixed seeds in salads or oatmeal, and incorporate various types of beans, lentils, and frozen mixed vegetables into your meals.

No, each unique plant type only counts once per week, regardless of how many times you consume it. The focus is on variety over repeated consumption.

Yes, frozen and canned fruits and vegetables count, as long as they are minimally processed (e.g., canned in water or without added sugar). This is an affordable and convenient way to boost your plant count.

Because they are derived from plants, coffee and dark chocolate (with 70% or more cocoa solids) can contribute toward your 30 plants, though their contribution might be a partial point.

Natural peanut butter, which typically contains only peanuts and salt, is often a healthier choice than commercial varieties with added sugars and hydrogenated oils. It still counts as one plant variety.

Yes, different types of nuts and seeds are counted separately. For instance, peanuts, almonds, and chia seeds would each contribute a distinct point to your weekly tally.