Does Rice Count as 30 Plants a Week? The Whole Grain Answer

November 8, 2025 •

4 min read

According to the American Gut Project, those who consumed 30 or more different plant types a week showed greater gut microbiome diversity. So, does rice count as 30 plants a week, or is it a single entry on your weekly list? The answer depends on the type of rice you choose.

Quick Summary

This article clarifies how different types of rice contribute to the popular '30 plants a week' gut health challenge. It explains why whole grains, like brown rice, count and refined grains, like white rice, do not, outlining how to maximize variety for a more diverse microbiome.

Key Points

Whole Grains Count: Brown rice, wild rice, and other colored varieties are whole grains and count as one plant point per unique type, per week.
White Rice Does Not Count: Refined grains, including white rice, have the bran and germ removed, stripping them of key fiber and nutrients, so they don't count.
Variety is Key: To maximize your points with rice, consume different whole grain varieties throughout the week (e.g., brown rice, wild rice, black rice).
Focus on Fiber: The gut health benefits come from the fiber in whole grains, which feeds beneficial gut bacteria and produces nourishing short-chain fatty acids.
Diversify Your Grains: Don't rely solely on rice. Incorporate other whole grains like oats, quinoa, barley, and whole wheat pasta to easily increase your weekly plant count.
Don't Count Same Plant Twice Weekly: Remember, you only get credit for a specific plant food once a week, no matter how often you consume it.

Understanding the 30 Plants a Week Challenge

The "30 plants a week" challenge was popularized by research demonstrating a correlation between a diverse diet and a healthier gut microbiome. The core principle is that consuming a wide variety of plants—including fruits, vegetables, legumes, nuts, seeds, herbs, and whole grains—provides a broader range of nutrients and fibers that feed a more diverse community of gut microbes. This, in turn, is associated with a lower risk of chronic diseases and better overall health.

The Role of Grains in Gut Health

Grains are a key component of a gut-healthy diet. They contain fiber that is fermented by beneficial gut bacteria, producing short-chain fatty acids (SCFAs) that nourish the colon cells and support immune function. However, not all grains are created equal when it comes to plant diversity points.

The Verdict on Rice: Whole vs. Refined

The crucial distinction for counting rice towards your 30 plants is whether it is a whole grain or a refined grain. This determines not only its nutritional value but also its eligibility for the challenge.

Whole Grains: Brown Rice, Wild Rice, and Beyond

Brown Rice: Brown rice is a whole grain, meaning it contains all three parts of the grain kernel: the fibrous bran, the nutrient-rich germ, and the starchy endosperm. Because of its intact fiber and nutrient profile, brown rice counts as one plant point for the week.
Wild Rice: Botanically, wild rice is not true rice but an aquatic grass seed. It is a whole grain and, like brown rice, provides fiber and nutrients that contribute to gut health, earning it a plant point.
Other Varieties: Colored rice varieties such as red rice or black rice are also whole grains and provide a point towards your weekly count. The different pigments in these grains, like the anthocyanins in black rice, offer additional beneficial plant compounds.

Refined Grains: White Rice

White Rice: White rice is a refined grain. During processing, the bran and germ are stripped away, leaving only the starchy endosperm. This process removes most of the fiber and many of the beneficial nutrients. As a result, white rice does not count as a plant point towards the 30 plants a week challenge.

The Plant Point System for Rice

For the challenge, the goal is variety, not volume. You only get credit for a specific plant food once per week, regardless of how many times you eat it. However, different types or colors of the same plant can count as separate points. This rule applies to rice as well.

Here’s how you can leverage rice for the 30-plant challenge:

Eat Brown Rice: Enjoy a serving of brown rice on Monday. That's one point.
Try Wild Rice: Have wild rice in a salad on Thursday. That's a second, distinct plant point.
Experiment with Black Rice: Cook black rice as a side dish on Saturday. That's a third point for the week.

Comparison: Whole vs. Refined Rice


Feature	Whole Grain Rice (Brown, Wild, Red)	Refined Grain Rice (White)
Plant Point	Yes, counts as one point per unique variety per week.	No, does not count towards the 30 plants goal.
Fiber Content	High. The bran layer provides significant dietary fiber, which is crucial for feeding gut bacteria.	Low. Most fiber is removed during the milling process.
Nutrient Density	High. Contains the germ and bran, which are rich in vitamins, minerals (like manganese and magnesium), and antioxidants.	Lower. Enriched varieties have some nutrients added back, but they are still not as nutrient-dense.
Gut Health Impact	Positive. The fiber acts as a prebiotic, feeding beneficial gut microbes and producing short-chain fatty acids.	Limited. Does not provide the same prebiotic benefits due to the lack of fiber.

How to Increase Your Plant Points with Grains

Beyond rice, you can diversify your whole grain intake to boost your plant point count significantly. Simple swaps can make a big difference:

Swap White Pasta for Whole Wheat Pasta: Trade your regular pasta for a whole wheat version to gain a plant point.
Add Quinoa to Your Salads: Quinoa, a gluten-free pseudocereal, is a whole grain that adds another point to your list.
Use Oats in Breakfast: Start your day with a bowl of oatmeal. Add nuts, seeds, and berries for even more points.
Bake with Different Flours: Try recipes using whole-wheat flour, rye flour, or buckwheat flour to introduce new whole grain points.
Add Barley to Soups: Barley is an excellent, hearty grain to add to soups and stews for an easy plant point.

Conclusion

For anyone following the 30 plants a week challenge to improve gut health, the distinction between whole grain and refined grain rice is fundamental. While white rice offers limited nutritional benefit towards this goal, whole grain varieties like brown, wild, and colored rice are valuable additions. By focusing on whole grains and diversifying your intake of all plant food groups, you can effectively boost your weekly plant point total and support a more resilient and healthy gut microbiome. Small changes and an emphasis on variety are the most sustainable path to success.

Frequently Asked Questions

Yes, since they are different whole grain varieties, you can count brown rice as one point and wild rice as another point in the same week towards your 30 plants goal.

White rice is a refined grain, meaning the bran and germ have been removed during processing. This strips it of most of its fiber and nutrients, which are key for feeding the diverse microbes in your gut. As a result, it does not contribute to the plant diversity count.

No, within the context of the 30 plants a week challenge, eating more of the same food doesn't add more points. Brown rice counts as one point for the week, regardless of how many servings you have. The focus is on variety.

Yes, different types or colors of the same plant species count as separate points. Therefore, eating black rice and red rice in the same week would give you two distinct plant points.

Different types of basmati rice, if they are whole grain varieties, would typically count as separate plant points. For example, brown basmati rice would count, while white basmati would not.

A simple way is to start by replacing half of your white rice with a whole grain like brown rice, bulgur wheat, or quinoa. Gradually increase the whole grain proportion to get used to the new texture and taste.

Besides whole grain rice varieties, you can add oats, quinoa, buckwheat, whole wheat pasta, rye, and barley to your diet to increase your plant points.