Decoding the 30 Plants a Week Challenge
The 30 plants a week challenge is a popular and effective approach to boosting gut health by increasing dietary diversity. The core idea is simple: aim to consume 30 different types of plant-based foods within a seven-day period. This doesn't mean you have to eat a huge quantity of each, but rather focus on a wide variety of plant sources. The diversity is what feeds a wide array of beneficial bacteria in your gut, leading to a healthier and more resilient microbiome.
The Six Core Plant Food Groups
The goal of 30 plants is primarily centered on six key food groups:
- Fruits: Including fresh, frozen, and dried varieties. This includes common options like apples, bananas, and berries, as well as exotic choices such as mangoes and kiwis.
- Vegetables: All types of vegetables count, whether they are fresh, frozen, or canned. This group includes leafy greens, root vegetables, cruciferous vegetables, and more.
- Legumes: This category covers all types of beans, lentils, chickpeas, and peas. Tinned and dried legumes both count.
- Wholegrains: Wholegrains like oats, brown rice, quinoa, barley, and wholewheat products are all included. Highly refined grains, however, do not count.
- Nuts and Seeds: All varieties of nuts (almonds, walnuts, peanuts) and seeds (chia, flax, sunflower) contribute to your total. Nut butters also count.
- Herbs and Spices: A crucial and often overlooked category, herbs and spices add a wealth of plant compounds. Small amounts count, with some sources suggesting they count for a quarter of a point per use.
What About Mushrooms, Tea, and Chocolate?
It might be surprising to learn that several other items are also included in the plant count. Mushrooms, though technically fungi, are often counted due to their beneficial compounds. Coffee and tea, derived from seeds and leaves respectively, are also on the list. Even dark chocolate with a cocoa content of 70% or higher is considered a legitimate plant point.
Rules for Counting: A Guide to Variety
To effectively track your 30 plants, you need to understand the counting rules. The emphasis is on variety within the week, not quantity.
- One Plant, One Point Per Week: Eating an apple on Monday and another on Friday still only counts as one point for the week. The goal is to explore new types of plants, not just eat the same ones repeatedly.
- Different Colors Count Separately: Different colors of the same plant are often nutritionally distinct and count as separate varieties. For instance, a red pepper, a yellow pepper, and a green pepper count as three separate plants. The same logic applies to red and green apples.
- Mixed Products: A can of mixed beans contains several different legumes, meaning you get a point for each distinct type in the can. This is an excellent hack for boosting your count quickly.
- Processing Matters: Minimally processed foods are generally preferred. Tinned and frozen fruits and vegetables count, as do dried legumes and nuts. However, highly processed items like white flour or white rice do not make the cut because the beneficial fiber and plant compounds have been stripped away.
What Doesn't Count Towards Your 30 Plants?
While most whole plant foods count, it's important to understand the exceptions. Highly processed derivatives, such as fruit juices where the fiber has been removed, typically do not count. Refined grains, certain oils, and processed sugar-laden plant foods are also excluded because the refining process eliminates much of their nutritional benefit.
Comparison of Counting Rules
| Feature | Counts Towards 30 Plants | Does NOT Count Towards 30 Plants |
|---|---|---|
| Processing Level | Whole or minimally processed (frozen, tinned, dried) | Highly processed derivatives (white flour, most fruit juices) |
| Color | Different colors of the same plant (e.g., peppers) count as separate points | Same color of the same plant eaten multiple times a week |
| Wholegrains | Brown rice, oats, quinoa | White rice, white pasta, white bread |
| Extras | Coffee, tea, dark chocolate (>70% cocoa), mushrooms | Refined sugar, most cooking oils (some exceptions) |
| Repetition | One point for a new variety per week | Eating the same type of plant multiple times in the week |
Strategies for Hitting Your Goal
Achieving the 30 plants a week target might seem daunting, but with a few simple strategies, it's very manageable.
- Mix It Up: Don't just eat salads. Add different spices to your cooking, try different types of nuts and seeds in your breakfasts, and swap out your usual grain for something new like barley or buckwheat.
- Frozen and Canned is Fine: Don't feel you need to buy only fresh produce. Frozen berries in a smoothie or a tin of mixed beans in a chili are excellent, cost-effective ways to increase variety.
- Pimp Your Meals: Take a dish you already enjoy, like a lentil stew, and 'pimp it up' with extra vegetables, different herbs, or a sprinkle of toasted seeds. This is far easier than overhauling your entire meal plan.
- Snack Strategically: Instead of reaching for a processed snack, grab a handful of mixed nuts and seeds, or a piece of fruit. This is a simple way to add several points to your total without much effort.
- Start Small: Don't feel pressured to hit 30 right away. Start by trying to add a few new plant varieties each week and build from there. The benefits begin long before you hit the target.
Conclusion
Understanding what counts towards your 30 plants is the first step toward a more diverse and healthier diet. The challenge focuses on the six core food groups—fruits, vegetables, legumes, wholegrains, nuts/seeds, and herbs/spices—but also includes some surprising extras like coffee, tea, and dark chocolate. The key is to prioritize variety over quantity and to embrace whole and minimally processed foods. By using simple strategies and being mindful of your intake, you can enrich your gut microbiome and improve your overall health. For further reading on the science behind the microbiome, explore the resources from the American Gut Project.
Get started with a diverse plant diet today!
- Variety is Key: Focus on incorporating a wide range of plants, not just larger quantities of a few. Different colors and types within the same plant family count as separate points.
- Herbs and Spices Matter: Don't underestimate the power of herbs and spices; they add a significant variety of plant compounds to your diet.
- Processed vs. Whole: Opt for whole or minimally processed options. Canned and frozen foods are acceptable, while refined products like white flour are not.
- Hidden Points: Items like coffee, tea, and dark chocolate can contribute to your weekly tally.
- Easy Hacks: Utilize mixed vegetable bags, cans of mixed beans, and strategic snacking to boost your plant count with minimal effort.
