The concept of consuming a high number of diverse plants for gut health gained significant traction following a 2018 study from the American Gut Project. This research, which analyzed over 10,000 participants, revealed that those who consumed 30 or more different types of plant-based foods each week had a significantly more diverse gut microbiome compared to those who ate fewer than 10. This critical finding highlighted that dietary diversity, not just quantity, is crucial for cultivating a robust and varied community of gut microbes. The subsequent popularisation of this advice has led to some confusion, with many searching for a single '30 plants a day supplement' to shortcut the process. In reality, the goal is about weekly dietary variety, which can be achieved through whole foods or supported by specific wholefood supplements.
Why is dietary diversity so important for gut health?
Our gut microbiome is a complex ecosystem of trillions of microorganisms, including bacteria, viruses, and fungi, that reside in our digestive tract. A diverse microbiome is linked to numerous health benefits, and the food we eat is the primary factor influencing its composition.
- Feed different microbes: Each type of plant contains different fibres, polyphenols, and phytonutrients. By consuming a wide variety, you are providing a diverse food source for a broad spectrum of beneficial microbes, allowing different species to flourish.
- Promote short-chain fatty acids (SCFAs): A variety of fibres are fermented by gut bacteria to produce SCFAs, such as butyrate, which are vital for reducing inflammation and maintaining the health of the gut lining.
- Strengthen immunity: The gut is home to a large portion of the body's immune cells. A healthy, diverse microbiome helps support the proper functioning of the immune system.
Understanding the ZOE Daily30+ supplement
One specific product that has become associated with the '30 plants' trend is ZOE's Daily30+ wholefood supplement. It is designed to be sprinkled on food daily to help people increase their intake of diverse plant ingredients without needing to source them all individually.
- What's in it? The supplement contains a mix of seeds (flaxseed, chia, etc.), nuts (almonds, walnuts), legumes, wholegrains, fruits, vegetables, herbs, spices, and mushrooms.
- How is it used? A single scoop is typically added to meals like porridge, yoghurt, soups, or salads to boost the plant count and fibre content.
While this can be a convenient tool, it is important to remember it is a complement to, not a replacement for, a varied, whole-food-rich diet. The research emphasizes that focusing on your overall dietary pattern, rich in whole foods, is most important for long-term health.
Supplement vs. Whole Foods: A Comparison
| Feature | ZOE Daily30+ (or similar supplement) | Achieving 30 Plants via Whole Foods |
|---|---|---|
| Convenience | High. One scoop adds multiple plant types quickly. | Lower. Requires mindful shopping, meal prep, and cooking. |
| Cost | Can be expensive over time. ZOE Daily30+ is around £39 for a 30-day supply. | Can be cost-effective by purchasing in-season, frozen, or canned goods. |
| Nutrient Completeness | Contains a concentrated dose of diverse plant compounds, but may lack the full spectrum found in fresh, raw, or cooked produce. | Offers a complete range of nutrients, fibres, and compounds in their natural matrix. |
| Satiety & Digestion | Adds fibre to meals, which can increase fullness and aid digestion. | High fibre and water content promote excellent satiety and digestive regularity. |
| Flavor & Experience | A convenient way to boost diversity with a consistent flavor profile. | Allows for endless culinary creativity, flavor exploration, and enjoyment of different textures. |
Practical tips for achieving the 30 plants a week goal
Reaching 30 plants a week is more attainable than it sounds. You don't need a single '30 plants a day supplement'; you just need to be mindful of variety. Here are some actionable tips:
- Diversify your grains: Swap out your usual rice or pasta for varieties like quinoa, freekeh, spelt, or wild rice. Mixed grain packs are an easy way to get multiple points at once.
- Embrace nuts and seeds: Add a small handful of mixed nuts and seeds to your breakfast cereal, yogurt, or salads. This is an effortless way to accumulate several plant points.
- Go wild with herbs and spices: Herbs and spices add tremendous flavor and count toward your plant diversity goal (sometimes a quarter point each). Experiment with different combinations in your cooking.
- Stock up on frozen and canned goods: Frozen berries for smoothies and canned mixed beans for chillies or soups are affordable and convenient options that prevent food waste.
- Try different vegetables and fruits: Instead of always buying the same vegetables, switch it up. Even different colored versions of the same vegetable, like red, yellow, and green peppers, count as separate plants.
- Get fermented: Incorporate fermented plant foods like sauerkraut or kimchi, as these also contribute to plant diversity and gut health.
Potential limitations and considerations
While the 30-plant goal is a powerful motivator, it's important to approach it with a balanced perspective. For some, the cost and effort of buying and preparing a wide variety of fresh produce every week can be a barrier. Similarly, for individuals already eating a varied diet, a supplement might not offer significant additional benefits. Critics point out that focusing solely on a single number might obscure the larger picture of a healthy dietary pattern. The takeaway is that any increase in dietary diversity is beneficial, and focusing on small, sustainable changes is more important than achieving the 'magic number' at all costs.
Conclusion
The 'what is the 30 plants a day supplement' question stems from a misunderstanding of a beneficial dietary goal rooted in robust research. The true focus is on consuming 30 different plant types per week to cultivate a more diverse and healthier gut microbiome. While wholefood supplements like ZOE Daily30+ exist to aid this process, the most effective and holistic approach is to consciously increase the variety of whole plants in your diet. By incorporating a wider range of grains, legumes, nuts, seeds, fruits, vegetables, herbs, and spices, you can naturally achieve this goal and reap the associated health benefits for your digestion, immunity, and overall well-being. Ultimately, every small step toward greater dietary diversity is a positive one for your health.
Further reading on the American Gut Project research: American Gut: An Open Platform for Citizen Science Microbiome Research
