In recent years, the conversation around plant-based eating has evolved from simply focusing on daily portions to embracing weekly diversity. While long-standing guidelines emphasize quantity, emerging research highlights the crucial role of variety for supporting a healthy gut microbiome. Understanding both perspectives is key to building a truly health-promoting diet.
The Traditional "5 A Day" Guideline
For decades, public health campaigns have promoted the "5 A Day" message, recommending a minimum of five portions of fruits and vegetables daily for general health. This approach is grounded in solid nutritional science, as these foods are rich sources of essential vitamins, minerals, and dietary fiber.
What Counts as a Portion?
According to guidelines from health organizations like the NHS, one portion is equivalent to:
- 80g of fresh, frozen, or canned fruit and vegetables.
- 30g of dried fruit.
- A 150ml glass of fruit juice or smoothie (note: limit to one portion per day due to sugar content).
Research has compellingly linked a high intake of fruits and vegetables with a lower risk of chronic conditions such as heart disease and stroke. However, the "5 A Day" approach primarily focuses on a minimum quantity, and adhering to it often means eating the same few varieties over and over. This is where the modern emphasis on diversity comes in.
The Shift to Diversity: Why 30 Plants a Week?
Popularized by microbiologist Professor Tim Spector and based on the findings of the American Gut Project, the "30 plants a week" challenge focuses on feeding your gut's diverse microbial inhabitants. The 2018 study found that participants who consumed 30 or more different types of plants per week had significantly more diverse gut bacteria than those who ate 10 or fewer. This greater microbial diversity is linked to numerous health benefits, including better immune function and improved metabolic health.
Understanding Plant Points
Crucially, a "plant" in this context is much broader than just fruits and vegetables. It includes a total of six categories:
- Vegetables: Leafy greens, root vegetables, alliums, and more. Different colored versions, like red and yellow bell peppers, count as distinct plants.
- Fruits: All varieties, including berries, citrus, and those used in savory dishes like tomatoes.
- Whole Grains: Brown rice, oats, barley, quinoa, and others.
- Legumes: Beans, lentils, chickpeas, and peas.
- Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, etc. Mixed nuts are an easy win.
- Herbs and Spices: Fresh and dried herbs, spices like turmeric and cumin. Due to the small quantity, each typically counts as a fraction of a point.
Other items like coffee and dark chocolate (70%+ cocoa) can also contribute to your weekly tally. The key is to track new plant types each week, not repeated consumption.
"5 A Day" vs. "30 Plants a Week": A Comparison
To highlight the different focuses of these two approaches, here is a comparison table:
| Feature | "5 A Day" Guideline | "30 Plants a Week" Challenge |
|---|---|---|
| Primary Goal | Quantity of fruits and vegetables for general nutrition. | Diversity of plant types for gut microbiome health. |
| Timeframe | Daily (at least 5 portions). | Weekly (at least 30 different plants). |
| Food Types | Fruits and vegetables only. | Fruits, vegetables, whole grains, legumes, nuts, seeds, herbs, spices. |
| Measurement | Standardized portion size (e.g., 80g). | One "point" per different plant type, regardless of portion size. |
| Associated Benefits | Reduced risk of heart disease, stroke, and certain cancers. | Greater gut microbiome diversity, better metabolic health, stronger immunity. |
Practical Tips for Increasing Plant Diversity
Achieving a diverse weekly plant intake is easier than it seems. Focus on small, consistent additions rather than major dietary overhauls.
- Go Against the Grain: Instead of just using white rice or pasta, rotate in whole grains like quinoa, bulgur wheat, or farro.
- Sprinkle and Garnish: Add a handful of mixed seeds to your morning yogurt or oatmeal. Sprinkle fresh herbs like cilantro or parsley on soups and salads.
- Smart Snacking: Swap processed snacks for mixed nuts or veggie sticks with hummus. Popcorn is a surprising whole-grain point.
- Embrace Frozen and Tinned Goods: Frozen mixed vegetables or tinned mixed beans and chickpeas are affordable ways to add variety without worrying about spoilage.
- Explore Herbs and Spices: Use a different spice blend each time you cook rice or add a new fresh herb to a salad. They add flavor and count towards your total.
- Eat the Rainbow: Make a point to buy a different colored fruit or vegetable each time you grocery shop. Different colors signify different phytonutrients.
- Meatless Mondays: Dedicating one day a week to plant-based meals naturally boosts your intake of whole grains and legumes.
The Synergy of Quantity and Variety
The "5 A Day" and "30 plants a week" targets are not mutually exclusive; they work together. Your daily portion goal ensures you receive a baseline of fresh produce, while the weekly diversity target broadens the nutritional spectrum and nourishes your gut microbiome. For example, a single meal of mixed vegetable stir-fry with brown rice could contribute several different plants to your weekly total, simultaneously helping you meet your daily portion count.
Conclusion: How many plants should you eat in a day?
So, how many plants should you eat in a day? The answer is to stop counting individual plants and start embracing variety. A good goal is to consistently exceed your daily 5-portion target while actively seeking to add diverse plant types—including whole grains, legumes, nuts, seeds, herbs, and spices—throughout the week to hit or exceed the 30-plant mark. By shifting your focus from a simple number to a diversity-driven mindset, you can maximize your nutritional intake, improve your gut health, and strengthen your overall well-being. For a deeper look into the research supporting plant-based eating patterns, review the studies and resources compiled by the Harvard T.H. Chan School of Public Health. Harvard.edu/the-nutrition-source/vegetables-and-fruits/
