What counts as one of your 30 a week?

October 9, 2025 •

2 min read

Research from the American Gut Project found that people who ate 30 or more different types of plants each week had a more diverse and healthy gut microbiome. If you are looking to boost your gut health, understanding what counts as one of your 30 a week is the first step toward adding more variety to your diet.

Quick Summary

This article details the broad categories of foods, including fruits, vegetables, whole grains, legumes, nuts, seeds, herbs, and spices, that contribute to the weekly 30-plant goal. It also clarifies how to count different food types and offers practical tips for increasing dietary diversity.

Key Points

Categorical Counting: Count different varieties of fruits, vegetables, whole grains, legumes, nuts, and seeds toward your weekly tally.
Colour and Variety: Different colours of the same fruit or vegetable, like red and green peppers, can be counted as separate plant types.
Small Additions Add Up: Herbs and spices count as quarter-points, making it easy to add variety to any meal.
Unexpected Allies: Don't forget to include foods like coffee, dark chocolate (over 70% cocoa), and extra virgin olive oil, which also contribute valuable plant compounds.
Preparation Matters: Both fresh and minimally processed options, such as frozen, canned, and dried plants, are valid and can simplify reaching your goal.
Focus on Addition, Not Subtraction: The 30-a-week approach encourages adding diverse foods, making it a more positive and sustainable dietary change.

Understanding the 30-Plants-a-Week Goal

Eating 30 different plant types each week is a popular goal based on the American Gut Project's findings that dietary variety supports a diverse and healthy gut microbiome. A diverse gut can benefit immune function, digestion, and overall well-being. Reaching this goal is quite manageable when you know which foods are included.

The Six Core Plant Groups

Most plant-derived foods fall into six main categories:

Fruits: All fruits count. Different colours of the same fruit also count separately due to varied compounds.
Vegetables: This includes leafy greens, root vegetables, and more. Similar to fruits, different coloured varieties count individually.
Whole Grains: Examples include oats, quinoa, and brown rice. These are prioritized over refined grains for their fiber content.
Legumes: Lentils, chickpeas, and various beans are great sources of protein and fiber.
Nuts and Seeds: A mix of walnuts, almonds, chia seeds, etc., provides a simple way to add variety. Nut butters also count.
Herbs and Spices: These add significant variety and are often counted as a quarter of a point each due to smaller serving sizes.

Special and Unexpected Additions

Several other items also contribute to your weekly tally:

Coffee and Tea: Count as a quarter of a point each.
Dark Chocolate: Chocolate with at least 70% cocoa counts as a quarter of a point.
Extra Virgin Olive Oil: Can be included as a quarter of a point.
Mushrooms: Count towards the goal despite being fungi, due to their beneficial compounds.
Tinned and Frozen Foods: These are valid and convenient options for adding plant diversity.

Making the 30 a Week Achievable

The aim is to add variety to your existing diet. Tracking new plants throughout the week with a checklist can be helpful. Simple changes like adding various herbs or choosing mixed frozen vegetables can make a big difference. Eating a range of colours also helps ensure a wider intake of beneficial compounds.

30 Plants a Week vs. 5-a-Day: A Comparison


Feature	5-a-Day Approach	30 Plants a Week Approach
Primary Goal	Quantity of fruit and vegetables	Variety of all plant-based foods
Focus	At least 5 portions daily (80g each)	30 different plant types weekly
Counts as a 'point'	Primarily fruits and vegetables	Fruits, veg, legumes, whole grains, nuts, seeds, herbs, spices
Herbs & Spices	Not typically included	Counts as 1/4 point each
Key Benefit	Essential vitamins, minerals, and fiber	Increased gut microbiome diversity
Flexibility	Focus on daily portions	Weekly target allows for flexibility
Underlying Study	Wide-ranging health studies	American Gut Project specifically

Conclusion: Growing Your Gut Health

Understanding what counts as one of your 30 a week encourages a focus on dietary variety, which is beneficial for gut health. By including a wide array of plant-based foods, you nourish your gut microbiome, leading to a more resilient digestive system and broader health advantages. Tracking your intake and exploring new plant options are key to achieving this goal. For more meal ideas, check out this guide on eating 30 plants per week from ZOE.

Frequently Asked Questions

The 30-plants-a-week goal, popularized by the American Gut Project, aims to increase dietary variety by consuming 30 or more different types of plant-based foods weekly to promote a more diverse and healthy gut microbiome.

Yes, frozen and tinned fruits, vegetables, and legumes all count. They are minimally processed and retain beneficial plant compounds, making them a convenient and affordable way to add variety.

Yes, although botanically a fungus, mushrooms are included in the 30-plant count because they provide beneficial compounds that contribute to dietary diversity and gut health.

Yes, coffee beans are a plant product rich in polyphenols. Many tracking methods count coffee, along with tea, dark chocolate, and olive oil, as a quarter of a point towards the weekly goal.

Yes, different colors of the same plant often contain different types of beneficial phytochemicals. A red bell pepper and a yellow bell pepper would be counted as two separate plants.

The goal is about creating a habit of diverse eating rather than a strict weekly target. While aiming for 30 is the goal, focusing on consistent variety is more important for long-term gut health benefits.

Herbs and spices are included but are typically counted as quarter-points due to the smaller amounts consumed. Adding a variety of different herbs and spices is an easy way to boost your weekly total.