What is Included in Your 30 a Week for Better Gut Health?

In 2018, the American Gut Project found that individuals who consumed 30 or more different types of plants per week had significantly more diverse and healthier gut microbiomes than those who ate fewer than 10. This research established the "30 plants a week" concept, shifting the focus from simple quantity to the crucial role of dietary variety.

Quick Summary

The '30 a week' concept encourages consuming 30 diverse plant foods weekly to improve gut health and microbiome diversity. This extends beyond fruits and vegetables to include legumes, whole grains, nuts, seeds, herbs, and spices.

Key Points

• Origin: The concept of eating 30 plants a week comes from the 2018 American Gut Project, which linked dietary diversity to gut microbiome health.

• Variety is Key: The main principle is to focus on the variety of plant foods consumed, not just the quantity of fruits and vegetables.

• Broad Definition of 'Plant': Items like fruits, vegetables, whole grains, nuts, seeds, legumes, herbs, spices, and even dark chocolate and coffee count toward the weekly total.

• Differs from 5-a-Day: Unlike the 5-a-day guideline, the 30-a-week challenge counts a wider range of foods, including whole grains and nuts.

• Benefits for Gut Health: Eating a diverse range of plants provides various fibers and nutrients that feed a wider array of beneficial gut bacteria, improving overall digestive and immune health.

• Achievable Goals: Meeting the target is possible through simple additions like using mixed spices, sprinkling seeds on meals, and trying different types of fruits and vegetables.

The Origin of the '30 Plants a Week' Principle

The "30 plants a week" guideline emerged from landmark research, notably the American Gut Project, which analyzed the gut bacteria of thousands of participants worldwide. The findings, championed by experts like Professor Tim Spector, revealed a strong correlation between a wide variety of plant foods and a rich, diverse gut microbiome. A more diverse microbiome is associated with numerous health benefits, including better immunity, improved digestion, and reduced inflammation. The key takeaway was that for gut health, variety is more critical than just meeting a portion quota.

What Foods Are Included in Your 30 a Week?

The great news about the "30 plants a week" challenge is the broad range of foods that count. Unlike the more restrictive "five-a-day" rule, this approach incorporates an entire spectrum of plant-based foods, making it surprisingly achievable. The goal is to add new plant varieties throughout the week, with a quarter-point for smaller additions like herbs and spices. Here is a comprehensive breakdown of what counts toward your weekly tally:

• Vegetables: This includes everything from root vegetables like carrots and sweet potatoes to leafy greens such as kale and spinach. Different varieties and colors of the same vegetable type can count as separate points.
• Fruits: All types of fruits contribute, whether fresh, frozen, or tinned. A red apple and a green apple count as two separate varieties.
• Legumes: Beans, chickpeas, lentils, and pulses are all valuable additions. Adding a handful of lentils to a soup or some black beans to a burrito bowl is an easy way to boost your score.
• Whole Grains: Opt for whole grains over refined ones. Varieties like oats, quinoa, brown rice, barley, millet, and whole wheat products all contribute to your tally.
• Nuts and Seeds: A small handful of mixed nuts or a sprinkle of seeds on your breakfast or salad are simple ways to add points. Almonds, walnuts, chia seeds, and pumpkin seeds are all excellent choices.
• Herbs and Spices: These flavorful additions play a significant role. Both fresh and dried herbs and spices, like parsley, basil, cumin, and turmeric, count as 0.25 points each.
• Other Plant Items: Some surprising items also contribute, including dark chocolate (at least 70% cocoa), coffee, and extra virgin olive oil, which are rich in beneficial plant compounds.

Practical Strategies for Achieving 30 a Week

Reaching your 30 plants a week doesn't have to be a chore. It is often about adding small, incremental changes to your daily routine. Here are some simple strategies:

1. "Eat the Rainbow": Focus on incorporating a wide variety of colors into your meals. Different colors often indicate different nutrients and plant compounds, which benefit the gut.
2. Mix Your Grains: Instead of sticking to one grain, try incorporating a mix. Have oats for breakfast, quinoa with lunch, and brown rice with dinner to easily add three points.
3. Use Herbs and Spices Liberally: Don't underestimate the power of herbs and spices. A pinch of cumin, paprika, and turmeric in your cooking can add three points in a single meal.
4. Try Canned and Frozen Goods: To make things easier and more budget-friendly, stock up on frozen berries and mixed vegetables, as well as tinned beans and chickpeas.
5. Snack Smart: Replace unhealthy snacks with a handful of mixed nuts, seeds, or a piece of fruit. This is a simple and effective way to increase your plant diversity.

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

Understanding the key differences between the traditional 5-a-day recommendation and the 30 plants a week challenge can help clarify why the latter has gained so much traction for gut health.

Feature	5-a-Day Guideline	30 Plants a Week Challenge
Focus	Daily quantity of fruit and vegetables (typically 80g portions)	Weekly variety of all plant foods (one point per unique plant)
What Counts	Mostly fruits and vegetables; beans/pulses only count once daily	Fruits, vegetables, legumes, whole grains, nuts, seeds, herbs, spices, and more
Benefit	Ensures a minimum intake of fruits and vegetables for general health	Promotes gut microbiome diversity, associated with a wider range of health benefits
Measurement	Counting 80g portions daily	Tracking unique plant types over seven days
Potatoes	Do not count towards the 5-a-day total	Whole potatoes (and sweet potatoes) do count

The Power of Diversity for Gut Health

While the number "30" emerged from a specific study, the core message is the importance of diversity. A varied plant-based diet provides a wide array of fibers and phytonutrients, which are the primary food sources for the billions of beneficial bacteria in your gut. This fermentation process produces short-chain fatty acids (SCFAs), crucial for gut lining health and immune function. By prioritizing variety, you are feeding a wider array of gut microbes, leading to a more resilient and balanced microbial community. This can positively impact not only your digestive system but your overall physical and mental well-being. The 30-a-week approach is less about strict rules and more about creative and enjoyable eating that celebrates the diversity of the plant kingdom. This isn't just a trend but a scientifically backed way to cultivate a healthier internal ecosystem.

For more information on the study and the principles behind the challenge, check out this article by ZOE, co-founded by Professor Tim Spector: Eating 30 Plants per Week: How To Do It and Why.

Conclusion: Making 30 Plants a Week Your New Normal

The 30 plants a week challenge offers a powerful, research-backed framework for boosting your gut health and overall well-being. By expanding your culinary horizons to include a broad spectrum of plant foods—fruits, vegetables, whole grains, legumes, nuts, seeds, herbs, and spices—you are actively nourishing your gut microbiome. The goal isn't to be restrictive but to embrace diversity and creativity in your cooking. By following simple strategies and making small, conscious choices, you can easily incorporate more variety into your diet. Ultimately, this approach moves beyond a single dietary fad, encouraging a sustainable and enjoyable lifestyle focused on the profound benefits of a plant-diverse diet.

Frequently Asked Questions

Does dark chocolate count toward my 30 plants a week?

Yes, dark chocolate with at least 70% cocoa content is rich in plant compounds called polyphenols and can be included in your weekly tally.

How do herbs and spices contribute to the 30 plants a week?

Herbs and spices each count as a quarter-point towards your total. Adding a variety of these to your cooking throughout the week can quickly increase your score.

Is it possible to reach 30 plants a week on a budget?

Absolutely. Using affordable options like frozen fruits and vegetables, canned legumes (beans, chickpeas), and budget-friendly whole grains like oats and brown rice makes the challenge highly accessible.

Why is plant diversity more important than portion size for gut health?

A greater variety of plants introduces a wider range of fibers and nutrients, which in turn feeds a more diverse population of gut microbes. This diversity is crucial for a robust and healthy microbiome, which is not achieved by simply eating large amounts of a few plant types.

Do frozen and canned foods count toward the weekly tally?

Yes, frozen and tinned fruits, vegetables, and legumes are perfectly acceptable and convenient ways to increase your plant diversity. It is recommended to choose canned options with no added salt or sugar where possible.

Do I have to eat 30 different plants every single week?

The 30-a-week challenge is a guideline, not a strict rule. The goal is to consistently increase the variety of plant foods in your diet over time. Simply increasing your intake and trying new things will yield benefits for your gut health.

Do different varieties of the same food count separately?

Yes, different types or colors of the same plant count as multiple varieties. For example, a red bell pepper and a yellow bell pepper would count as two separate plant points.