The 'Why' Behind the 30-Plant Goal
The recommendation to consume 30 different types of plants per week is not a random number; it's rooted in scientific research. The American Gut Project, a large-scale study involving thousands of participants, found that eating a wider variety of plant foods was directly linked to a more diverse gut microbiome. A diverse microbiome, in turn, is associated with a host of health benefits, including improved immunity, better digestion, and a lower risk of chronic disease. The key reason for this is that different types of plant fibers and compounds, known as prebiotics and polyphenols, feed different species of beneficial gut bacteria. By diversifying your plant intake, you create a more resilient and balanced microbial community in your gut.
The Super Six Plant Categories
To understand what counts as 30 plants per week, it's helpful to break down the eligible foods into six main categories:
- Fruits: All fruits, whether fresh, frozen, or dried, count. Different colored varieties of the same fruit also count separately. For example, a red apple and a green apple would be two separate points.
- Vegetables: This includes all types of vegetables, such as leafy greens, root vegetables, alliums (onions, garlic), brassicas (broccoli, cabbage), and more. Different varieties and colors, like red and yellow bell peppers, count as distinct plants.
- Whole Grains: Refined grains like white flour and white rice are stripped of their fiber and nutrients and do not count. Opt for whole grains such as oats, brown rice, quinoa, barley, buckwheat, and whole wheat.
- Legumes: A versatile and inexpensive category that includes beans, lentils, chickpeas, and peas. A can of mixed beans can give you multiple points in one go.
- Nuts and Seeds: All nuts and seeds, including almonds, walnuts, chia seeds, flaxseeds, and nut butters like peanut butter, contribute to your total.
- Herbs and Spices: Fresh and dried herbs and spices are a simple way to add variety. Due to the small amounts used, some systems count each new herb or spice as a quarter of a point, but many trackers simply count them as a full point.
How to Count Your Plants
Counting your plants is simpler than you might think. The core principle is that you count each unique type of whole or minimally processed plant food once per week. If you eat a banana on Monday and Wednesday, it only counts once towards your weekly total. However, if you have a variety of bananas, different types can be counted separately.
- Meal-based counting: Many people find it easiest to count by listing the different plant ingredients in each meal. A hearty vegetable soup might contain onions, carrots, celery, lentils, potatoes, and spinach, plus herbs like thyme and oregano. That's a minimum of seven to eight plants in one dish.
- Utilize mixed products: To maximize your plant count, look for products that contain a variety of plants. A bag of mixed nuts or a can of mixed beans can instantly add several points to your weekly tally. Frozen mixed vegetables and fruit medleys are also great options for adding variety affordably and with less waste.
- Small additions matter: You don't need a large portion for it to count. A sprinkle of chia seeds on your porridge, a handful of mixed nuts as a snack, or a pinch of paprika in a dish all contribute. This focus on variety over quantity is a key difference from the traditional '5 a day' approach.
Comparison: 30 Plants vs. 5 a Day
The 30-plant approach focuses on diversity, while the 5-a-day goal focuses on quantity. Understanding the differences can help you decide how to prioritize your dietary goals.
| Feature | 5 a Day | 30 Plants Per Week |
|---|---|---|
| Primary Focus | Minimum portions of fruit and vegetables daily (e.g., 5 x 80g portions) | Diversity of plant food types weekly (target 30+) |
| What Counts? | Mostly fruit and vegetables. Portion size is key. Beans/pulses often count as only one portion. Potatoes are often excluded. | All whole or minimally processed plant foods, regardless of portion size. This includes fruits, vegetables, whole grains, legumes, nuts, seeds, herbs, and spices. |
| Counting Example (Peppers) | Eating a red and a green pepper on the same day counts as one portion of vegetables. | Eating a red pepper and a green pepper in the same week counts as two distinct plant points. |
| Goal | Ensure adequate intake of basic vitamins, minerals, and fiber from fruit and veg. | Increase the diversity of fiber and compounds to cultivate a broad, healthy gut microbiome. |
Practical Strategies for Hitting 30 Plants
To effortlessly increase your weekly plant intake, incorporate these simple strategies:
- Upgrade your breakfasts: Add mixed berries, chia seeds, flaxseeds, and nuts to your morning porridge or smoothie.
- "Pimp" your meals: Add lentils, chickpeas, or different vegetables to existing dishes like spaghetti bolognese or curries.
- Snack smarter: Choose a handful of mixed nuts or some veggie sticks with hummus for a quick, plant-rich snack.
- Experiment with herbs and spices: Use different spices in your cooking throughout the week. Try a curry with turmeric, cumin, and coriander one day, and a chili with chili powder, paprika, and oregano the next.
- Shop mindfully: When at the grocery store, consciously pick up new vegetables or fruits you haven't tried recently. Frozen and canned options are excellent for cost and convenience.
- Embrace variety in staple foods: Swap your standard grain. Instead of only brown rice, try quinoa, bulgur wheat, or barley in different meals.
Conclusion
Eating a diverse range of 30 plants per week is an achievable and highly beneficial goal for boosting your gut microbiome and supporting overall health. By focusing on variety over strict portion sizes and including the 'Super Six' categories—fruits, vegetables, whole grains, legumes, nuts, seeds, and herbs/spices—you can nourish a thriving microbial community. Whether through simple meal 'pimping,' mindful snacking, or creative cooking, small additions make a big difference in creating a more resilient and healthy gut. To learn more about the research that inspired this approach, explore the findings of the American Gut Project.
Note on Counting: While different color varieties and types of the same plant (e.g., green vs. red pepper, Tenderstem vs. regular broccoli) can count separately, remember that the same exact plant species, like the same apple eaten multiple times in a week, only counts once towards the weekly total.
