What Counts as 30 Different Plants? Your Guide to Boosting Gut Health

October 17, 2025 •

2 min read

According to research from the American Gut Project, individuals eating 30 or more different types of plants weekly have a significantly more diverse gut microbiome than those eating fewer than 10. So, what counts as 30 different plants and how can you achieve this dietary goal for a healthier gut?

Quick Summary

This guide explains the different food categories—including fruits, vegetables, whole grains, legumes, nuts, and spices—that contribute to the goal of eating 30 diverse plant foods weekly for optimal gut health.

Key Points

Variety is Key: Eating a wide diversity of plants is more beneficial for your gut microbiome than simply consuming larger quantities of a few types.
Count All Plant Categories: The 30-plant count includes fruits, vegetables, whole grains, legumes, nuts, seeds, herbs, and spices.
Surprising Additions: Items like coffee, tea, extra virgin olive oil, and dark chocolate (70%+ cacao) also contribute to your weekly tally.
Portion Size Doesn't Matter: When counting, focus on variety over portion size; a sprinkle of seeds or a pinch of herbs counts as a plant variety.
Fresh, Frozen, or Canned are All Good: All forms of minimally processed plant foods can be included in your count, making it easy and convenient.
Easy Integration: Add variety by mixing different grains, adding diverse nuts and seeds to toppings, or using multiple herbs and spices in cooking.

The Scientific Basis: Why 30 Plants a Week?

Shifting focus from a simple 'five-a-day,' the recommendation to consume 30 different plants per week is based on a large 2018 study. The American Gut Project found that participants with the most diverse plant intake had the most diverse gut bacteria. This diverse gut microbiome is linked to health benefits such as a stronger immune system and reduced inflammation. A wide range of plants provides a variety of fibers, vitamins, minerals, and polyphenols, which nourish a broader community of beneficial gut microbes. The key is diversity, not large quantities.

Breaking Down the Plant Categories

Plant varieties typically fall into six main categories: Fruits, vegetables, whole grains, legumes, nuts and seeds, and herbs and spices. Different colors of the same fruit or vegetable can contribute to the count, while herbs and spices offer beneficial compounds like polyphenols.

The Surprising Plants That Count

Beyond typical fruits and vegetables, several other items contribute to your weekly plant count, including coffee, tea, dark chocolate (70% or higher cacao), and extra virgin olive oil. Dried and canned varieties also count if minimally processed.

Practical Tips for Boosting Your Plant Count

Increasing plant diversity is easiest with small, consistent changes. Vary your ingredients in meals, rotate grains, incorporate legumes, experiment with different herbs and spices, use mixed nuts and seeds as toppings, and choose plant-based snacks.

Comparing Plant Food Contributions to the 30-Plant Goal


Food Category	Example Varieties	Typical Contribution (per variety)	Ease of Inclusion
Vegetables	Broccoli, spinach, carrots, mushrooms, onions, bell peppers	1 point (different colors count separately for peppers)	Very Easy
Fruits	Apples, berries, bananas, citrus, avocado	1 point (different colors can count separately)	Easy
Legumes	Lentils, chickpeas, black beans, edamame	1 point	Moderate
Whole Grains	Oats, quinoa, brown rice, barley	1 point	Easy
Nuts & Seeds	Almonds, walnuts, chia seeds, pumpkin seeds	1 point	Very Easy
Herbs & Spices	Parsley, mint, ginger, cinnamon, paprika	¼ point each	Very Easy
Drinks & Treats	Coffee, tea, dark chocolate (>70% cacao)	¼ to 1 point	Very Easy

Conclusion: The Path to a Diverse Plate

Aiming for 30 different plants weekly is an effective strategy to enhance your gut microbiome and overall health. By incorporating a broad spectrum of plant foods, you provide diverse nutrients to support a healthy gut. The focus should be on variety and enjoying new plant-based foods. Small, consistent efforts can lead to significant health benefits. For additional ideas, resources like {Link: ZOE zoe.com} offer further information.

Frequently Asked Questions

The recommendation is based on findings from the American Gut Project, which showed that individuals consuming 30 or more different types of plant foods per week have a significantly more diverse gut microbiome. Greater diversity is linked to better overall health.

Yes, different colors of fruits and vegetables can be counted as separate plant varieties. For example, a red bell pepper and a yellow bell pepper both count, as different colors indicate different beneficial plant compounds and nutrients.

The focus of the challenge is on diversity, not portion size. A small amount, like a sprinkle of seeds on yogurt or a pinch of an herb in a sauce, is enough for it to count as one plant variety for the week.

Yes, plant foods in all their forms—fresh, frozen, canned, and dried—count towards the goal. This includes things like canned chickpeas, frozen mixed berries, and dried spices.

Yes, herbs and spices are an easy way to increase your plant diversity. Each different herb or spice you use counts toward your total. Some sources, like the BBC, even assign a fractional value (e.g., 1/4 point) to reflect their lower consumption volume.

Every step toward increasing plant diversity is beneficial for your gut health. Aim for small, consistent increases in variety rather than being discouraged if you can't reach the target immediately. Small, sustainable changes have lasting health impacts.

Yes, mushrooms, including varieties like shiitake and oyster mushrooms, count toward your 30 plant varieties. They are a great source of different nutrients and compounds.

Minimally processed foods like frozen vegetables, canned legumes, and unsweetened plant milks can count. However, ultra-processed foods with additives, refined sugars, and high salt should be limited, as they can negatively impact gut health.