Does White Rice Count as 30 Plants?

December 9, 2025 •

3 min read

According to the American Gut Project, people who consume more than 30 different plant foods weekly tend to have a more diverse and healthier gut microbiome than those who eat fewer. This has led to the popular '30 plants challenge,' but many wonder, does white rice count as 30 plants? The answer is a bit more nuanced than a simple 'yes' or 'no.'

Quick Summary

White rice, a refined grain, does not count toward the '30 plants a week' goal due to its processing, which removes beneficial fiber and nutrients. This challenge focuses on eating diverse, minimally processed plant varieties, including whole grains, for optimal gut health. Swapping white rice for whole grains like brown rice is a key step toward increasing plant diversity.

Key Points

Refined Grain: White rice is a refined grain, not a whole grain, and therefore does not count toward the '30 plants a week' challenge.
Nutrient Loss: The processing that turns brown rice into white rice removes the fiber-rich bran and nutrient-dense germ.
Whole Grains Count: To score a point in the 30 plants challenge, you should choose whole grains like brown rice, quinoa, or oats instead.
Gut Health: The goal of the challenge is to increase gut microbiome diversity, which is best achieved by consuming a variety of minimally processed plant foods.
Easy Swaps: Simple substitutions like using brown rice instead of white rice can easily increase your weekly plant diversity count.
Focus on Diversity: The challenge is about eating many different plant types, not about the quantity of a single food, to feed different beneficial gut microbes.

Understanding the '30 Plants Challenge'

The '30 plants a week' challenge is a dietary guideline popularized by nutrition experts and supported by findings from research like the American Gut Project. The core principle is that consuming a wide variety of plant types—including fruits, vegetables, whole grains, nuts, seeds, and legumes—fosters a more diverse and resilient gut microbiome. Each different plant variety consumed during the week contributes a point toward the total of 30. For example, eating an apple, spinach, brown rice, and almonds on a single day would add four plant points to your weekly tally. This focus on diversity over quantity encourages a wider array of fiber and phytochemicals, which in turn nourish different types of beneficial gut bacteria.

Why Refined Grains Like White Rice Don't Count

White rice begins its life as a whole grain, just like brown rice. However, during processing, it undergoes a milling procedure called 'pearling' that removes the outer bran and germ layers. This process makes the rice softer and gives it a longer shelf life but strips away significant amounts of fiber, vitamins, and minerals. Because the goal of the 30 plants challenge is to maximize the intake of diverse, minimally processed, and fiber-rich foods to feed gut bacteria, white rice is disqualified. The same reasoning applies to other refined grains like white bread and white pasta.

The Importance of Whole Grains

Unlike their refined counterparts, whole grains are processed to retain all three parts of the grain kernel: the bran, endosperm, and germ. This means they retain their full nutritional profile, including dietary fiber, which is crucial for gut health.

Fiber content: The fiber in whole grains acts as a prebiotic, serving as food for the beneficial bacteria in your gut.
Nutrient density: Whole grains contain more vitamins, minerals, and antioxidants compared to refined grains.
Sustained energy: The fiber slows down the digestion of carbohydrates, preventing rapid spikes in blood sugar that can occur with white rice.

Simple Swaps to Boost Your Plant Count

While white rice itself does not contribute to the 30-plant goal, a few simple substitutions can help you increase your weekly plant diversity effortlessly.

List of Easy Whole Grain Swaps

Brown Rice: A direct and easy replacement for white rice in most recipes.
Quinoa: A complete protein and another excellent whole grain option.
Bulgur Wheat: Often used in tabbouleh, it cooks quickly and adds a nutty flavor.
Oats: Great for breakfast, but steel-cut oats can also be used in savory dishes.
Farro: An ancient grain with a chewy texture, perfect for salads and stews.

Whole Grains vs. Refined Grains for Plant Diversity


Feature	Whole Grains (e.g., Brown Rice, Quinoa)	Refined Grains (e.g., White Rice)
Processing	Minimally processed; bran, germ, and endosperm intact.	Heavily processed; bran and germ removed.
Fiber Content	High in dietary fiber, crucial for gut health.	Very low in dietary fiber.
Nutrient Density	Rich in vitamins, minerals, and antioxidants.	Stripped of most nutrients during processing.
Glycemic Index	Lower, leading to more stable blood sugar.	Higher, causing rapid blood sugar spikes.
Count Towards 30 Plants	Yes, each unique type counts as one point.	No, they do not count.

The Big Picture: Gut Microbiome and Diet

Research indicates a strong link between a diverse diet and a healthy gut microbiome, which, in turn, is associated with a lower risk of chronic diseases and better overall health. The 30 plants challenge is a tool to help people achieve this diversity by focusing on variety rather than just quantity. Instead of seeing it as a restrictive diet, view it as an opportunity to explore new, nutrient-dense foods. From different colored vegetables to various nuts, seeds, and herbs, every new plant adds a valuable contribution to your gut garden.

Conclusion

Ultimately, white rice does not count as a plant toward the 30 plants a week challenge. The refined milling process removes the vital fiber and nutrients that benefit gut diversity. To participate in the challenge and promote a healthier gut, focus on replacing white rice with whole-grain alternatives like brown rice, quinoa, and other diverse plant foods. Embracing this variety can lead to significant improvements in your gut health and overall well-being, proving that small dietary changes can have a big impact.

Optional Outbound Link: For more information on the gut microbiome and the benefits of a diverse diet, visit the ZOE website.

Frequently Asked Questions

It is a dietary goal to eat 30 or more different types of minimally processed plant foods per week, supported by research indicating a link between dietary plant diversity and a more diverse, healthier gut microbiome.

White rice is a refined grain, meaning its fibrous outer layers (bran and germ) have been removed during processing. Since the challenge prioritizes fiber and nutrients from whole, minimally processed plants, white rice is excluded.

Yes, brown rice is a whole grain that retains its fiber and nutrients, so it counts as one plant point toward your weekly total.

Different colors and varieties of rice, such as black rice or wild rice, count as separate points, as they offer unique sets of nutrients and fiber.

Excellent whole-grain substitutes include brown rice, quinoa, barley, farro, and bulgur wheat. Including different types of grains each week helps increase your plant diversity.

No, you do not have to be vegetarian. The challenge simply encourages increasing the variety of plant-based foods, such as fruits, vegetables, and whole grains, that you eat alongside your existing diet.

You can add new plants by topping your morning oats with seeds and berries, swapping white rice for brown, including various nuts in snacks, and using a variety of herbs and spices in your cooking.