The concept of eating 30 different plant foods per week, popularized by nutrition experts like Professor Tim Spector, is founded on research from the American Gut Project that linked high plant diversity to a more robust and varied gut microbiome. Unlike the traditional '5 a day' approach focused on volume, the '30 plants' goal prioritizes variety. A diverse range of plants provides a wider array of prebiotic fibers and polyphenols that feed different beneficial gut bacteria, leading to numerous health benefits. This comprehensive guide breaks down exactly what counts towards your weekly tally.
The “Super Six” Plant Groups
To reach your goal, you need to incorporate a variety of foods from the six core plant groups. Each distinct plant food counts as one 'point' per week, regardless of how often you eat it.
- Vegetables: This is the most obvious category and includes a vast range of options, from leafy greens like spinach and kale to root vegetables such as carrots and beetroot. Frozen, tinned, and fermented vegetables (like sauerkraut and kimchi) all count. Different colors of the same vegetable, like red and yellow bell peppers, also count as separate plants because they contain different phytonutrients.
- Fruits: Fruits contribute a wide spectrum of vitamins and fiber. This includes common fruits like apples and bananas, as well as berries, tropical fruits, and even fruits often used in savory cooking, like tomatoes and avocados. Dried and frozen fruits are also great options for adding variety.
- Legumes: An excellent source of fiber and plant-based protein, legumes are a powerhouse for gut health. This group includes lentils, beans (black, kidney, cannellini), chickpeas, and edamame. Using mixed bean tins can quickly boost your count.
- Whole Grains: Refined grains like white rice and white bread do not count, as they are stripped of beneficial fiber. However, whole grains like oats, quinoa, brown rice, barley, farro, and whole wheat all contribute to your total. Popcorn also counts as a whole grain.
- Nuts and Seeds: These offer healthy fats, fiber, and protein. Examples include almonds, walnuts, cashews, chia seeds, flaxseeds, and sunflower seeds. A bag of mixed nuts or seeds is a simple way to add several points at once.
- Herbs and Spices: The smallest but often most overlooked category. Fresh and dried herbs and spices, such as basil, oregano, parsley, cumin, and turmeric, add flavour and beneficial compounds. Because they are used in small quantities, each counts as a quarter of a point, meaning four different herbs or spices combine for one full point.
Unexpected Plant Points
Some items you might not typically think of also contribute to your total, provided they are minimally processed:
- Coffee and Tea: Both are derived from plants and contribute ¼ point each.
- Dark Chocolate: Containing at least 70% cocoa solids, dark chocolate is rich in beneficial plant compounds and counts as a point.
- Extra Virgin Olive Oil: As a plant-based oil, it offers healthy fats and polyphenols, adding a quarter point.
Comparison Table: 30 Plants vs. 5 a Day
To better understand the core differences, here is a comparison between the two dietary recommendations.
| Feature | 30 Plants a Week Approach | 5 a Day Approach |
|---|---|---|
| Primary Goal | Diversity of plant intake to support a varied gut microbiome. | Volume of fruit and vegetable intake to ensure adequate nutrient levels. |
| What Counts | Fruits, vegetables, whole grains, legumes, nuts, seeds, herbs, spices, coffee, dark chocolate, and EVOO. | Specifically fruits and vegetables. |
| Counting Method | One point for each unique plant type per week (except for ¼ point items like herbs/spices). | A portion is typically a handful or a specific weight. |
| Health Focus | Gut microbiome diversity, improved digestion, immune function, and resilience against disease. | General health, vitamin intake, and disease prevention. |
| Key Benefit | Feeding different species of gut bacteria with a wide array of fibers and polyphenols. | Providing a baseline of essential vitamins, minerals, and fiber. |
Practical Strategies for Hitting Your Goal
Reaching 30 plants a week is more manageable than it sounds and often requires simple changes rather than a complete dietary overhaul.
- Stock the Pantry and Freezer: Keep a variety of tinned beans, lentils, and canned tomatoes on hand. Frozen mixed vegetables and berries are also nutrient-rich and prevent food waste, making them convenient additions to meals.
- Embrace Mixed Ingredients: Opt for a bag of mixed salad leaves instead of just one type, or choose a multi-bean mix over a single-type tin. Similarly, a mixed nut and seed bag adds several points to your breakfast or snack instantly.
- Supercharge Your Breakfast: Add different toppings to your morning oats or yogurt. A base of oats can be topped with sliced apple, walnuts, chia seeds, and cinnamon for a quick five points.
- Build Your Own Bowl: Create vibrant salads or nourish bowls for lunch. Combine mixed greens, whole grains like quinoa, legumes like chickpeas, roasted vegetables, and a sprinkle of nuts and seeds for a meal packed with diversity.
- Experiment with Herbs and Spices: Instead of just salt and pepper, incorporate a wider range of flavorings in your cooking. A curry, for example, can contribute points from turmeric, cumin, and coriander. Just remember to add four unique herbs or spices for each full point.
- Make Your Snacks Count: Swap ultra-processed snacks for more plant-based options. A handful of mixed nuts, hummus with veggie sticks, or an apple with almond butter are easy ways to increase your count.
- Try Meatless Meals: Swap out meat for plant-based proteins like lentils or tofu in dishes like tacos, chili, or bolognese. This naturally increases the number of plant ingredients in your meal.
- Utilize Sauces: When making sauces, especially for pasta or pizza, grate in different vegetables like carrots and zucchini. You can also make a herb-packed pesto or nutty satay sauce from scratch.
Conclusion: Making Diverse Plant Eating a Habit
Reaching 30 plants a week is not about strict dieting but about nurturing your gut microbiome through dietary variety. By consciously choosing to eat from the six main plant groups—and remembering that herbs, spices, coffee, and even dark chocolate count—you can significantly improve your gut health and overall well-being. The key is to make small, enjoyable changes rather than feeling restricted. So, think beyond the typical fruits and vegetables, and start exploring the vast and delicious world of diverse plant foods. Your body, especially your gut, will thank you for it. For further inspiration, consider exploring a wealth of plant-based recipes from reputable sources like The Body Coach.
By following these simple strategies, you can transition from a rigid food routine to a vibrant, varied, and gut-loving one, proving that eating for health can be both easy and delicious.
