What Counts as 30 Plants a Week for Optimal Gut Health?

December 25, 2025 •

4 min read

A landmark study found that individuals eating 30 or more different plant types weekly have the most diverse and health-promoting gut microbiomes. Understanding what counts as 30 plants a week is the first step toward harnessing this powerful benefit through intentional dietary variety.

Quick Summary

The '30 plants a week' goal emphasizes dietary diversity across six key plant food groups to boost gut microbiome health. Wholegrains, legumes, fruits, vegetables, nuts, seeds, herbs, and spices all count toward the weekly total, but duplicates do not. The focus is variety, not volume.

Key Points

Variety, not Volume: The goal is to eat 30 different plant types per week, not simply a large quantity of a few.
Diverse Food Groups: Count plants from six main categories: vegetables, fruits, whole grains, legumes, nuts/seeds, and herbs/spices.
One Point Per Week: The same plant variety, regardless of how often it's consumed, only counts once per week toward your total.
Different Colors Count: For produce like bell peppers or apples, each distinct color can count as a separate plant variety because they offer different phytonutrients.
Benefits are Science-Backed: Research from the American Gut Project linked eating 30+ plant types per week to a more diverse and healthier gut microbiome.
Embrace Convenient Options: Frozen and tinned plants, as well as generous use of herbs and spices, make hitting the 30-plant goal more achievable.
Avoid Refined Foods: Heavily processed plant-derived foods, like white bread and pasta, do not count towards the total.

What is the '30 Plants a Week' Challenge?

Moving beyond the traditional five-a-day, the '30 plants a week' concept prioritizes dietary diversity to nurture a healthy gut microbiome. A diverse gut microbiota is linked to improved overall health, including better digestion, enhanced immune function, and lower inflammation. This goal is not about eating enormous portions, but rather consuming a wide range of different plant-based foods throughout the week, with each unique plant variety counting as one point towards your total.

The Six Key Plant Groups

To help track your progress, plants are categorized into six main groups. Counting different items from each category is the most effective way to hit the target. Remember, different-colored varieties of the same vegetable often contain different phytonutrients and can be counted separately, such as green and red apples or orange and yellow peppers.

1. Vegetables

This is often the largest category for most people and includes both fresh and frozen options. Variety is key here. Think about incorporating different colors and types, from leafy greens to root vegetables.

Leafy greens and brassicas (spinach, kale, broccoli, cabbage)
Root vegetables (carrots, beetroot, parsnips)
Alliums (onions, garlic, leeks)
Peppers (red, yellow, orange)
Mushrooms
Avocado

2. Fruits

Fruits provide a natural way to add sweetness and variety to your diet. Stock up on a range of berries, citrus, and other seasonal options to maximize your plant count.

Berries (blueberries, strawberries, raspberries)
Apples (green and red)
Pears
Oranges
Kiwi
Peaches

3. Whole Grains

Switching from refined grains to whole grains is an easy win for both fiber intake and plant diversity. These are often easy to integrate into breakfast or main meals.

Oats
Quinoa
Brown rice
Barley
Buckwheat

4. Legumes (Beans and Pulses)

Legumes are excellent sources of protein and fiber. Canned or dried, they are a convenient way to boost your plant variety in soups, stews, and salads.

Lentils (red, green, brown)
Chickpeas
Black beans
Kidney beans
Edamame

5. Nuts and Seeds

Often forgotten, nuts and seeds are a simple way to add multiple plant points. Sprinkle a mix over your yogurt, oatmeal, or salads to increase your weekly count effortlessly.

Almonds
Walnuts
Cashews
Chia seeds
Flax seeds
Sunflower seeds

6. Herbs and Spices

Don't underestimate the power of herbs and spices. Each different herb or spice used in a meal counts as one plant, making it simple to add variety. Aim for a generous pinch or more to ensure a beneficial amount.

Cilantro
Parsley
Turmeric
Cumin
Ginger
Oregano

What Doesn't Count as 30 Plants a Week?

While the focus is on adding variety, it's important to understand what doesn't make the cut. Highly refined or processed plant-derived foods, where the beneficial components have been largely stripped away, do not contribute to your weekly tally. This includes items like white bread, most white pasta, and sugary fruit juices. The core principle is minimal processing and maximum whole-food benefit. Additionally, eating the same type of plant multiple times within the week only counts once towards your 30. The value comes from the diversity of nutrients, not the volume of a single ingredient.

Tips and Tricks for Boosting Your Plant Count

Reaching 30 plants a week can seem daunting, but it's much easier than you think with a few simple strategies. First, get creative with your condiments and garnishes. A handful of fresh cilantro, a pinch of cumin, and a spoonful of flax seeds are three easy points. Second, embrace frozen and tinned produce; these are just as nutritious and often more convenient for expanding variety. Third, make mindful choices at the supermarket by picking new herbs, spices, or types of beans. Try making a large, varied soup or stew with a wide range of vegetables, legumes, and spices. You can also visit reputable sources for inspiration and recipes, such as the ZOE Health Study, which pioneered this concept (https://zoe.com/learn/30-plants-per-week).

Plant Diversity Checklist: How to Track Your Weekly Intake

Creating a simple checklist is an excellent way to monitor your progress and visualize your dietary variety throughout the week. This table provides a sample template you can adapt for your own use. Mark off each new plant as you eat it.


Food Category	Example Plant	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Vegetables	Carrots	X
Vegetables	Spinach		X
Fruit	Blueberries	X
Fruit	Orange				X
Legumes	Lentils			X
Whole Grains	Oats	X
Whole Grains	Quinoa					X
Nuts & Seeds	Walnuts	X
Nuts & Seeds	Chia Seeds					X
Herbs & Spices	Cilantro		X

Conclusion

Achieving 30 plants a week is an effective, evidence-based strategy for improving gut microbiome diversity and, by extension, your overall health. By focusing on incorporating a wide variety of whole and minimally processed plant foods—from vegetables and fruits to herbs and spices—you can make a meaningful, positive change to your diet. The key is to think about variety over volume and consistency over perfection. Small, consistent efforts to add different plant points throughout the week will compound into significant long-term health benefits, making this a sustainable and rewarding nutritional goal for anyone. Start with simple additions and explore new options to expand your plant-powered diet and nourish your gut. Your body will thank you for the extra diversity and nutrients.

Frequently Asked Questions

While the American Gut Project found a marked difference at the 30-plant threshold, some evidence suggests that increasing diversity further can provide additional benefits for gut health. The key remains increasing variety beyond a habitual, small number of foods.

Yes, different species of plants count separately. For example, black beans count as one plant, while kidney beans count as another, and green lentils as a third.

Absolutely. Each different herb and spice used in a sufficient quantity (such as a pinch or more) counts as a separate plant, making them an excellent way to boost your total.

Yes. Coffee and most teas are derived from seeds and plants, respectively, and are generally included in the count. The same goes for dark chocolate with a high cocoa solid percentage.

Eating the same salad daily only gives you points for the unique plants in it, and only once for that week. For example, if your salad has lettuce, tomato, and cucumber, you get 3 points for that week, even if you eat it seven times.

Yes, fermented vegetables and fruits are included. The fermentation process itself also introduces beneficial microbes that further support gut health.

No specific portion size is mandated. The primary focus is on variety. Even a small amount of a new plant, like a garnish of parsley, counts as one towards your weekly total.

The 5-a-day rule focuses on the volume of fruit and vegetables. The 30-plants-a-week challenge, while including fruits and vegetables, places a greater emphasis on the diversity of plant sources, extending the count to whole grains, nuts, seeds, herbs, and spices.