The '30 plants a week' challenge is a popular and science-backed approach to improving gut health by focusing on dietary diversity rather than portion size. The core principle is that a wide variety of plant types feed a wider variety of gut microbes, which contributes to a more resilient and healthy microbiome. Counting toward this goal is often easier than it seems, as many everyday foods contribute to the total.
The Categories of Countable Plants
The 30-plant goal is not limited to fresh produce. A wide range of whole and minimally processed plant-based foods can be included. The key is that the food must be a distinct plant variety, with different colors of the same plant often counting separately.
1. Vegetables and Fruits
This is the most obvious category, encompassing a broad range of items. It includes fresh, frozen, canned, and fermented varieties. Different colors of peppers (e.g., red and yellow) count as separate points.
- Examples: Spinach, broccoli, carrots, sweet potatoes, onions, mushrooms, kale, tomatoes, apples, bananas, berries (strawberries, blueberries), avocados, oranges.
2. Whole Grains
Unlike their refined counterparts, whole grains retain the bran and germ, which are packed with fiber and other nutrients. Refined grains like white rice and white bread do not count.
- Examples: Oats, brown rice, quinoa, barley, bulgur wheat, farro, whole wheat flour, popcorn.
3. Legumes
This group includes all types of beans, lentils, and peas, and each distinct variety adds to your count. Canned or dried legumes are perfectly acceptable.
- Examples: Chickpeas, black beans, pinto beans, lentils (red, brown, green), edamame, split peas.
4. Nuts and Seeds
Nuts and seeds are excellent sources of fiber and healthy fats. A handful or a teaspoonful of a new type can be an easy addition to your daily intake.
- Examples: Walnuts, almonds, cashews, peanuts, chia seeds, flaxseeds, pumpkin seeds, hemp seeds.
5. Herbs and Spices
Herbs and spices are a great way to boost your count, with each one adding to your total, typically at a reduced value (such as 0.25 points) due to smaller consumption amounts. Both fresh and dried versions count.
- Examples: Basil, parsley, cinnamon, ginger, turmeric, oregano, rosemary, cumin.
6. Other Plant-Based Foods
Some surprising items also contribute to your weekly tally, as long as they are minimally processed.
- Examples: Tofu (made from soy), dark chocolate ($>$70% cocoa), coffee, and various teas.
The Importance of Diversity vs. Quantity
The '30 plants a week' principle shifts the focus from eating a certain volume of food to ensuring a wide array of different plant types. This stands in contrast to the more traditional 'five-a-day' approach, which focuses on portion size. The core benefit of plant diversity is the variety of different fibers, polyphenols, and phytonutrients that feed a more robust community of gut bacteria.
Comparison: 30 Plants vs. 5-a-Day
| Feature | 30 Plants a Week Approach | 5-a-Day Approach |
|---|---|---|
| Primary Goal | Maximize dietary diversity to support gut microbiome variety. | Meet a minimum portion size for fruit and vegetable intake. |
| What Counts? | Broad range of whole plant foods: fruits, veg, whole grains, legumes, nuts, seeds, herbs, spices. | Primarily fruits and vegetables, with strict limits on juice and pulses counting only once. |
| Counting Method | Each distinct plant type counts once per week. Different colors of the same plant (e.g., peppers) may count separately. | Focuses on portion sizes (approx. 80g). Quantity matters more than variety beyond the basics. |
| Processing | Only whole or minimally processed foods are counted. Refined grains are excluded. | Canned or frozen produce counts, but fruit juice is limited. |
| Key Benefit | Supports a diverse gut microbiome and associated health benefits. | Ensures foundational intake of essential vitamins and minerals from produce. |
How to Build Your Weekly Plant Tally
Reaching 30 plants a week doesn't require a complete dietary overhaul but rather some creative and mindful additions.
- Start with your breakfast. Add oats (1), top with mixed berries (2-3), a handful of mixed seeds (2-3), and a sprinkle of cinnamon (0.25).
- Upgrade your lunches. A salad can easily become a plant powerhouse. Use a mixed bag of leafy greens (2-3), add different colored peppers (2-3), chickpeas (1), lentils (1), walnuts (1), and a variety of fresh herbs (1).
- Supercharge your dinners. Add a variety of chopped vegetables to stir-fries or soups. For example, a chili can include black beans (1), pinto beans (1), tomatoes (1), onions (1), and a medley of spices like chili powder and cumin (0.50).
- Embrace snacking. Instead of processed snacks, opt for mixed nuts, fruit, or vegetable sticks with hummus. Roasted chickpeas are another simple and nutritious snack that counts.
- Use your freezer. Stocking up on bags of frozen mixed berries or vegetables is a cost-effective way to ensure you always have variety on hand.
Conclusion
Counting your 30 plants a week is an effective, evidence-based strategy for boosting dietary diversity and supporting a healthier gut microbiome. By recognizing that more than just fresh fruits and vegetables count—including nuts, seeds, legumes, whole grains, herbs, and spices—you can easily expand your nutritional horizons. The key is to focus on variety and minimally processed foods. Small, consistent changes, like adding mixed seeds to your morning yogurt or incorporating a new spice into a dish, can make a significant difference. Ultimately, this approach is less about restrictive eating and more about celebrating the vast array of nutritious plant foods available.
The Six Key Plant Categories and Examples
- Vegetables: Leafy greens (spinach, kale), root vegetables (carrots, sweet potatoes), alliums (onions, garlic), cruciferous (broccoli, cabbage), peppers (red, yellow, green), mushrooms.
- Fruits: Berries (strawberries, blueberries), citrus (oranges, lemons), stone fruits (peaches), tropical fruits (bananas, kiwis), avocados, tomatoes.
- Whole Grains: Oats, brown rice, quinoa, barley, bulgur wheat, popcorn, whole wheat flour.
- Legumes: Lentils (all colors), chickpeas, black beans, kidney beans, edamame, split peas.
- Nuts and Seeds: Walnuts, almonds, cashews, peanuts, pumpkin seeds, chia seeds, flaxseeds, hemp seeds.
- Herbs and Spices: Basil, parsley, cinnamon, turmeric, ginger, rosemary, cumin, chili powder, oregano.
Common Questions and Answers
Q: Do frozen fruits and vegetables count? A: Yes, frozen fruits and vegetables count toward your weekly total. In many cases, they are frozen at their peak ripeness and retain their nutritional value effectively.
Q: What about herbs and spices? Do they count as full points? A: Herbs and spices count but are typically assigned a fractional value, such as 0.25 points each, reflecting the smaller amounts consumed.
Q: Do different colors of the same vegetable or fruit count as separate plants? A: In many variations of the '30 plants' challenge, different colors of the same food, like red and yellow bell peppers, count as distinct plant types due to their different nutrient profiles.
Q: Does eating the same plant multiple times a week add to the tally? A: No, each unique plant type only counts once per week. For instance, eating an apple on Monday and Tuesday still only adds one point.
Q: Do drinks like coffee and tea count? A: Yes, beverages like coffee and tea, derived from plants, can count toward your goal, often at a reduced point value.
Q: Are white rice and white bread included in the count? A: No, the focus is on whole and minimally processed plant foods. Refined grains like white rice and white bread have been stripped of much of their fiber and beneficial compounds and therefore do not count.
Q: Do mushrooms count, even though they're not technically plants? A: Yes, while mushrooms are fungi, they are included in the spirit of the challenge because they contribute significantly to dietary diversity and gut health.
Q: How do I track my plants easily? A: A simple way is to create a weekly list and check off each new plant as you consume it. Using a dedicated app or a tracker template can also be helpful.
Q: Is it necessary to eat 30 exact plants every week? A: The number 30 is a target backed by research showing benefits for gut diversity. However, the goal is to increase variety. Any increase over your current intake is beneficial, and it's more about progress than perfection.
Q: Does dark chocolate count? A: Yes, dark chocolate with a cocoa content of 70% or more is often included due to its plant-based origin and beneficial polyphenols.
Conclusion
Achieving the '30 plants a week' target is a flexible and rewarding way to prioritize dietary variety for better gut health. By understanding which categories of food contribute to your tally—extending beyond just fresh produce to include nuts, seeds, whole grains, and even spices—you can more easily and affordably diversify your meals. With a little creativity and mindful planning, boosting your plant intake becomes a delicious and achievable goal for everyone.
