The concept of eating 30 different plant foods per week, popularized by gut health experts like Professor Tim Spector, is a dietary challenge designed to promote a diverse gut microbiome. This approach shifts the focus from simply eating enough plant-based foods to eating a wide variety of them. A diverse gut microbiome, rich with different beneficial bacteria, is linked to numerous health benefits, including improved immune function, better mental health, and enhanced digestion. To reach this goal, it’s essential to know exactly what counts toward your weekly tally.
What are the plant categories that count?
The "plant" category extends far beyond just fruits and vegetables. Many everyday foods, even those consumed in small quantities, contribute to your weekly count. Experts generally group eligible foods into six main categories:
1. Fruits and Vegetables
This is the most obvious category and includes fresh, frozen, dried, and canned options.
- How to count: Each different type of fruit or vegetable counts as one plant point. Notably, different colors of the same plant also count separately due to their unique phytochemical profiles. For example, a red bell pepper is one point, and a yellow bell pepper is a second point. Different colors of apples or beetroot are also counted separately. Mushrooms, though technically a fungus, are included for their gut-boosting benefits.
2. Legumes and Pulses
These are excellent sources of protein and fiber and offer an easy way to add variety to your meals.
- How to count: Each distinct type of legume or pulse earns a point. A multi-bean mix is a quick way to add several points at once. Examples include:
- Lentils (red, green, brown)
- Beans (black, kidney, cannellini, pinto)
- Chickpeas
3. Whole Grains
Switching from refined grains to whole grains is a simple but effective strategy. Refined grains, like white bread and pasta, have been stripped of beneficial fiber and don't count, but their whole counterparts do.
- How to count: Each whole grain variety counts as one point. Examples include:
- Oats
- Brown rice and wild rice
- Quinoa
- Barley
- Wholewheat bread and pasta
- Popcorn
4. Nuts and Seeds
Often overlooked, nuts and seeds are a convenient and easy-to-track category. A handful added to your yogurt, salad, or oats can quickly increase your count.
- How to count: Each different type of nut or seed counts as one plant point. Nut butters also count. Examples include:
- Almonds
- Walnuts
- Chia seeds
- Flaxseeds
- Pumpkin seeds
- Sunflower seeds
5. Herbs and Spices
Adding flavor to your food also adds to your plant count. A sprinkle of herbs or spices can add variety with minimal effort.
- How to count: Each different herb or spice counts as a quarter point. While this may seem like a small amount, a single recipe can incorporate multiple herbs and spices, adding several points quickly.
6. Other Plant-Based Products
Some plant-derived products also contribute to the weekly count.
- How to count: These can include tea, coffee, dark chocolate (at least 70% cocoa), and extra virgin olive oil, typically counted as quarter points. Tofu, made from soy, also counts as one plant point.
How to achieve 30 plants a week
Reaching 30 plants might sound challenging, but it's very manageable with a few simple habits. The focus is on diversity, not large portions.
- Start with your breakfast: Add mixed berries, seeds, and a sprinkle of cinnamon to your morning oats or yogurt. With three seeds (chia, flax, pumpkin), two types of berries, and cinnamon, that's already 5.5 points.
- Build a better salad: Don't settle for plain lettuce. Use mixed greens (like rocket and spinach), add various vegetables (cucumber, carrots, cherry tomatoes), throw in some chickpeas or black beans, and top with mixed nuts or seeds.
- Spice up your cooking: When making a soup, stew, or curry, use a variety of fresh and dried herbs and spices. A mix of cumin, coriander, and turmeric adds flavor and points.
- Embrace frozen and canned goods: Stock up on frozen mixed vegetables and canned three-bean mix. These are often cheaper and count as multiple plants from one purchase.
- Try something new weekly: Introduce one or two new plant foods into your diet each week. This could be a new type of grain like farro or a less common vegetable like fennel.
30 plants a week vs. 5 a day: A comparison
| Feature | 30 Plants a Week | 5 a Day |
|---|---|---|
| Primary Goal | Maximize gut microbiome diversity | Ensure minimum intake of fruits and vegetables |
| Focus | Variety is key; different types of plants | Portion size is important; 80g of fruit/veg per portion |
| What Counts | Broad categories: fruits, veggies, whole grains, nuts, seeds, herbs, spices, coffee, dark chocolate | Restricted mainly to fruits and vegetables |
| Counting Method | Each new plant type counts once per week. Different colors of the same plant count separately. | Counts based on portions. Only one portion of beans/pulses counts per day. |
| Ease of Achievement | Often considered surprisingly easy once you focus on diversity and realize how many foods count. | Many struggle to consistently reach this daily target, leading to dietary ruts. |
Why diet diversity is crucial for your gut
The rationale behind the 30-plant goal is that different plants provide different types of fiber and plant compounds known as polyphenols. Your gut microbiome is home to trillions of microorganisms, and a diverse range of plant foods provides a variety of prebiotics to feed the diverse bacteria living there.
- Feeding the good bacteria: The fiber in plants acts as a prebiotic, serving as food for beneficial gut microbes. Different fibers nourish different types of bacteria, helping to maintain a balanced and resilient microbial community.
- Boosting resilience: A diverse microbiome is more resilient to disruption and can lead to a more stable and powerful defense system.
- Improving health outcomes: Studies have linked a diverse gut to reduced risk of chronic diseases, better immune function, and improved mental health.
- Adding antioxidants: Polyphenols are powerful antioxidants found in plants, responsible for their vibrant colors. By eating the rainbow, you're not only increasing your plant count but also consuming a wide array of these protective compounds.
Conclusion
Understanding what counts for 30 plants a week is a simple yet effective strategy for enhancing gut health and overall well-being. By expanding your culinary horizons to include not only a wide array of fruits and vegetables but also whole grains, legumes, nuts, seeds, herbs, and spices, you can actively foster a more diverse and resilient gut microbiome. Moving beyond the standard 5-a-day mindset and focusing on variety makes this goal more attainable and enjoyable. Embracing this challenge is a powerful way to make small, sustainable changes that lead to significant health benefits. For more in-depth information and research, consider exploring the resources at ZOE.
