Understanding the "How to Eat 30 Plants Per Week" Book

December 5, 2025 •

4 min read

According to the American Gut Project, individuals eating 30 or more different plant types weekly have a more diverse gut microbiome, which is linked to better overall health. The popular how to eat 30 plants per week book provides a practical and delicious way to achieve this goal, with guidance from a celebrated chef and a leading gut health expert.

Quick Summary

This article discusses the book How to Eat 30 Plants a Week by Hugh Fearnley-Whittingstall, featuring an introduction by Dr. Tim Spector. It explores the science behind plant diversity for gut health, explains what counts towards the 30-plant weekly goal, and provides practical strategies to incorporate more variety into your diet.

Key Points

Book for the Challenge: The primary book is How to Eat 30 Plants a Week by Hugh Fearnley-Whittingstall, with an intro by gut health expert Tim Spector.
Scientific Basis: The 30-plant goal is backed by research from the American Gut Project, which links higher plant diversity to a more diverse and healthy gut microbiome.
Plant Point System: The concept uses a 'plant points' system, where different varieties of fruits, vegetables, grains, legumes, nuts, seeds, herbs, and spices contribute to the weekly total.
Fractional Points: Lesser-consumed items like herbs, spices, coffee, and dark chocolate count as fractional points (e.g., 0.25 points each), making the goal more achievable.
Beyond the Book: Other notable books on the topic include Fiber Fueled by Dr. Will Bulsiewicz and How to Eat More Plants by Dr. Megan Rossi.
Practical Implementation: Achieving the goal is about incorporating variety through simple strategies like using mixed ingredients, frozen produce, and trying new foods.

The Origins of the 30-Plant-Per-Week Theory

The recommendation to consume 30 or more different plants each week emerged from groundbreaking scientific research. In 2018, the American Gut Project, a large-scale crowdsourced study, analyzed the eating habits and gut microbiomes of over 10,000 participants. The researchers, including Professor Tim Spector, found a strong correlation between dietary diversity and the diversity of gut microbes. The participants who ate at least 30 different plant types each week had a more diverse gut ecosystem than those who ate 10 or fewer. This diverse microbial community is associated with a range of health benefits, including better immune function, improved metabolic health, and even enhanced mental well-being.

Recognizing the importance of translating this complex science into an accessible, actionable plan, Professor Spector collaborated with renowned chef and food writer Hugh Fearnley-Whittingstall. The result was the How to Eat 30 Plants a Week book, a guide filled with recipes and practical tips to make the challenge simple, delicious, and fun. The book’s success lies in its positive, additive approach, focusing on what to include rather than what to restrict.

What Counts as a Plant Point?

The key to the 30-plant challenge is understanding that a "plant" is much more than just fruits and vegetables. The book and related resources define a plant point system to help track weekly variety. Different foods have different point values, recognizing the higher concentration of beneficial compounds in some ingredients despite smaller serving sizes.

The Plant Point System


Food Category	Point Value	Examples
Fruits	1 point per different variety	Apples (different colors count separately), bananas, berries, kiwi
Vegetables	1 point per different variety	Carrots, broccoli, leafy greens, different colored bell peppers
Legumes	1 point per different type	Chickpeas, lentils, black beans, kidney beans
Whole Grains	1 point per different type	Oats, quinoa, brown rice, bulgur wheat
Nuts & Seeds	1 point per different type	Almonds, walnuts, chia seeds, hemp seeds
Herbs & Spices	0.25 points each	Parsley, ginger, turmeric, chili flakes
Other	0.25 points for some	Coffee (black), extra virgin olive oil, dark chocolate (70%+)
Processed	0 points	Refined white flour, white rice, fruit juice

How to Achieve 30 Plants Per Week: Practical Strategies

Achieving the weekly goal of 30 different plants can feel intimidating, but the book and accompanying resources break it down into manageable steps. Small, consistent changes have the biggest impact over time.

Embrace Variety: Instead of buying the same fruits and vegetables every week, pick a few new ones. Try different colored peppers, add a new berry to your rotation, or experiment with a root vegetable you've never cooked before. This simple act of trying something new is one of the most effective ways to increase your diversity count.
Make Smart Swaps: Replace highly processed carbohydrates like white bread or pasta with wholegrain versions such as whole wheat pasta, quinoa, or brown rice. These swaps instantly add a plant point and a higher fiber content.
Don't Forget About Herbs and Spices: Even though they count as fractional points, they are a powerful way to rack up diversity. Sprinkle fresh basil on pasta, add a pinch of cumin to a stew, or use dried oregano in a salad dressing. Just a few additions can significantly boost your total.
Use Canned and Frozen Goods: Tinned beans, chickpeas, and frozen berries are convenient, cost-effective, and count towards your total. These long-lasting items make stocking up on variety easy without the pressure of fresh produce spoiling.
Discover the Power of Mixes: Look for mixed bags of nuts, seeds, or legumes. A handful of mixed seeds on your yogurt or salad can give you several plant points in one go. A tin of mixed beans is another excellent shortcut.
Create Flavorful Toppings and Sauces: Blend nuts, seeds, or different herbs into salad dressings or sauces. A tahini drizzle with toasted nuts can add richness and several new plant types to a meal.

Other Notable Books on Gut Health and Plant Diversity

While Hugh Fearnley-Whittingstall's book is highly praised, other authors have also explored the concept of plant diversity and gut health. Dr. Will Bulsiewicz's book, Fiber Fueled, also champions a plant-diverse approach to repairing and optimizing the gut microbiome, providing a 28-day program. Similarly, Dr. Megan Rossi, known as "The Gut Health Doctor," published How to Eat More Plants, which includes a 28-day challenge and focuses on her concept of the Diversity Diet. These books offer alternative perspectives and recipes for those interested in the subject, emphasizing that different approaches can lead to the same goal of a healthier gut. The underlying scientific consensus remains the same: a wide variety of plants is a key component of a thriving gut microbiome.

Conclusion: Making the Challenge Achievable

The how to eat 30 plants per week book demystifies the science of gut health and turns it into an approachable cooking and eating adventure. While the number 30 serves as a powerful motivator, the core message is to prioritize variety over quantity. By using the book's recipes and tips, and embracing small dietary changes, anyone can begin to cultivate a more diverse and resilient gut microbiome. The journey to better health, as the book illustrates, can be a delicious and enjoyable one. For more information on the science, check out the resources from ZOE, the company co-founded by Professor Spector, which provides additional insights into the importance of dietary diversity for gut health.

Remember, the ultimate goal isn't to hit a perfect number every single week but to build lasting habits that celebrate the incredible diversity of the plant kingdom. Incorporating more plants in your meals provides a wide range of vitamins, minerals, and polyphenols that are essential for long-term health and vitality. Start with a few new additions and watch your plant count, and your well-being, grow over time.

Frequently Asked Questions

The book is How to Eat 30 Plants a Week by Hugh Fearnley-Whittingstall, which features an introduction by Professor Tim Spector, a leading expert on the gut microbiome.

Research, including the American Gut Project, has shown that eating a wider variety of plants leads to a more diverse and healthy gut microbiome, which is associated with improved immunity, better metabolic function, and reduced disease risk.

The count includes a wide range of plant-based foods: fruits, vegetables, legumes (beans and pulses), nuts, seeds, whole grains, herbs, and spices. Dark chocolate and coffee also count as partial points.

No, the focus is on diversity, not quantity. For most plant types, one intake of a new variety per week counts. Some items like herbs and spices, which are used in small amounts, count as a quarter of a point each.

Yes, while most fruits, vegetables, nuts, seeds, legumes, and whole grains count as a full point, herbs, spices, coffee, and extra virgin olive oil each count as a quarter of a plant point.

To keep costs down, you can utilize frozen and canned fruits, vegetables, and legumes, which are equally beneficial and often cheaper. Using bulk mixed seeds, buying seasonal produce, and meal planning also help reduce expenses.

Yes, in the plant point system, different colors of the same vegetable are counted separately. For example, a red bell pepper and a green bell pepper would count as two distinct plants.