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30 plants a week
If you’ve spent any time browsing nutrition or gut health advice lately, you’ve probably come across this goal: Eat 30 different plants a week. But what does that actually mean, and why 30? Let’s break it down and give you some practical ways to hit that number (without chewing on lettuce all day).
WHAT DOES “30 PLANTS A WEEK” MEAN?
The concept comes from research out of the American Gut Project, one of the largest studies of the human microbiome to date. Scientists found that people who ate at least 30 different plant foods each week had more diverse and healthier gut microbiomes than those who ate fewer types.
It’s not just about eating more fruits and vegetables, it’s about eating a variety of plant-based foods like:
- Vegetables
- Fruits
- Whole grains
- Legumes
- Nuts & seeds
- Herbs & spices
Each different plant counts once per week. So spinach on Monday, Wednesday, and Friday still counts as one. The goal is diversity, not volume.
WHY DOES PLANT DIVERSITY MATTER?
Your gut is home to trillions of microbes, and they thrive on different types of fiber and phytonutrients. Each plant you eat provides a unique mix of nutrients that helps support different strains of beneficial bacteria.
The more diverse your plant intake, the more you “feed” a wide array of gut bacteria, and microbial diversity is linked to better digestion, stronger immunity, improved mood, and even reduced inflammation.
30 PLANTS A WEEK: CHECKLIST
Use this quick checklist to keep track of your weekly plant count. You can even print it or make a habit tracker in your phone. There is also an app on iPhone & android called Thirty Plants (here):
Vegetables (Aim for 10–15):
Kale - Spinach - Broccoli - Cauliflower - Carrots - Beets - Sweet potato - Red bell pepper - Zucchini - Cabbage
Fruits (Aim for 5–10):
Blueberries - Raspberries - Apples - Bananas - Oranges - Kiwi - Pomegranate - Grapes - Avocado - Mango - Strawberries - Pineapple
Whole Grains:
Quinoa - Brown rice - Oats - Barley - Farro
Legumes:
Lentils - Chickpeas - Black beans - Edamame - Green peas
Nuts & Seeds:
Almonds - Walnuts - Pumpkin seeds - Chia seeds - Sunflower seeds - Pistachios
Herbs & Spices (Yes, they count!):
Parsley - Cilantro - Basil - Turmeric - Ginger - Garlic
You’ll be surprised how fast you can reach 30 once you include grains, nuts, and spices.
RESEARCH BEHIND THE 30-PLANT GOAL
The American Gut Project found that those who consumed 30+ different plant foods per week had significantly more gut microbiome diversity, and a lower presence of antibiotic-resistant genes. This diversity is a strong indicator of better gut health and overall resilience. Another study published in Nature noted that gut bacteria can influence everything from inflammation to mood and metabolic health. Your gut is your second brain — and fiber from plants is what keeps it humming.
MOST POWERFUL VEGETABLES FOR GUT HEALTH
These are nutrient-dense, fiber-rich, and loaded with gut-friendly prebiotics: Jerusalem artichokes – high in inulin, a prebiotic fiber Asparagus – helps stimulate beneficial bacteria Leeks & onions – full of gut-supporting compounds Broccoli & cabbage – support detox and digestion Spinach & kale – high in antioxidants and fiber.
MOST POWERFUL FRUITS FOR GUT HEALTH
These fruits bring serious benefits to your microbiome: Berries (especially blueberries & raspberries) – rich in polyphenols and fiber Bananas (especially slightly green) – a great prebiotic source Apples – full of pectin, a type of fermentable fiber Pomegranate – supports growth of beneficial gut bacteria Kiwi – helps digestion and bowel regularity.
HOW TO EAT 30 PLANTS A WEEK
Here are some easy ways to hit your plant diversity goal without obsessing over every bite:
1. EAT THE RAINBOW Try to get at least 3–5 colors on your plate. Color equals phytonutrient diversity.
2. MAKE SOUPS, STEWS, AND STIR-FRIES These are easy to pack with 5–10 different veggies and herbs at once.
3. USE MIXED GREENS AND VEGGIE BLENDS A salad mix with spinach, arugula, and chard gives you 3 plants right away.
4. SNACK SMART Trail mix with almonds, pumpkin seeds, walnuts, and dried fruit? That’s 4-5 plants.
5. SPICE IT UP Herbs and spices count — use garlic, turmeric, basil, and more in your cooking.
6. TRY NEW GRAINS AND LEGUMES Swap rice for quinoa or barley, and rotate your beans weekly.
7. SMOOTHIE TIME Add 5+ plants in a single blend: spinach, berries, banana, chia, oats, cinnamon.
Eating 30 different plants a week isn’t about perfection, it’s about intention. The goal is to be more mindful about the variety in your diet. Start by tracking what you eat, experimenting with new ingredients, and remembering that every plant you add helps nourish not just you, but the trillions of beneficial microbes living in your gut. Personally, I like to kick off each morning with 16oz of filtered water and a squeeze of fresh lemon. Then I dive into a smoothie packed with plant power. My go-to recipe includes two organic bananas, organic strawberries, organic blueberries, organic dragon fruit, a scoop of organic barley grass, a scoop of organic spirulina, and the juice of one organic orange, all blended with two cups of filtered water (no dairy; try it this way before adding any). It’s a simple, refreshing way to load up on diverse nutrients and support your gut from the very first meal of the day.
You’ve got this!
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