The 30 Plants Per Week Challenge for Better Gut Health
Eating at least 30 different plant foods each week is one of the simplest ways to improve the diversity of your gut microbiome. Research suggests that people who consume 30 or more different plants each week have a broader variety of beneficial gut bacteria than those who eat 10 or fewer. Greater gut microbiome diversity has been linked with several big health benefits:
- Stronger immune system
- Better resistance against pathogens
- Healthier colon
- Reduced risk of cardiovascular disease
- Improved nutrient absorption
The "30 plants" challenge is designed to help you optimize your microbiome simply by eating a broader diversity of plants each week.
It can be very helpful (and eye-opening) to first discover your baseline intake of plants and then work on making changes if you identify gaps or see areas where more diversity may be helpful.
Instructions
Download the blank printable tracker template here:
| 30-food_tracker_-_blank_.pdf |
Want to see how this works? Download a completed tracker sample here:
| sample_30-food_tracker_.pdf |
To learn how this works, download and review the completed tracker sample (above).
The individual in this example ate 39 different plant foods this week. Many of the plants were consumed on multiple days (ex. tomatoes, oats). Even though multiple servings of these plants were consumed during the week, each of these plants is counted as just one plant.
Now download the blank printable tracker template.
How to fill in your tracker:
1) Each day of the week, write down each plant food you eat.
2) If you eat a food later in the week that you already ate earlier in the week, simply give yourself an X or a checkmark in the line on the day where that food is already written.
3) When adding a food you haven't yet eaten that week, add it on the next line down (its own line). If you eat it again later in the week, give yourself an X or a checkmark on the corresponding day
4) At the end of the week, notice how many different plants you consumed that week. Are you at 30 (at least)?
If you are eating fewer than 30 different plants:
- consider which plants you may be able to add that you already know you enjoy.
- It can be helpful to go to the produce section of a grocery store and take a good look around, noticing all the different plants you never eat.
- Once you have an idea of some different plants you can add in, you can look up recipes that will help you find a use for these new plants! Example: "Recipes that use leeks and zucchini". You may even find some new favourite foods and recipes!
Think of easy substitutions
- If you always add blueberries to your oats, maybe try occasionally using raspberries, blackberries, cherries, banana, apple, or even raisins. Each of these different fruits would count as a different plant food (6 new plants).
- If you always eat romaine lettuce, consider subbing this out on occasion for butter lettuce, arugula, or baby spinach (3 new plants)
Max out on herbs and spices
- Herbs and spices count, so think of different flavour profiles you can eat during the week to diversify your diet easily - ex. Mediterranean (garlic, oregano, thyme, parsley, rosemary, basil) / Mexican (chile, paprika, cumin, cayenne)
- Fresh herbs are rich in vitamins and minerals so choose fresh whenever possible
What is considered a "plant food"?
- Fruit
- Vegetable
- Nuts
- Seeds
- Legumes (beans, lentils, peas, chickpeas)
- Herbs (fresh and dried)
- Spices
- Each different grain counts as one plant (ex. brown rice, quinoa, white rice, whole wheat)
- Mixed dishes should be broken down into their individual plant ingredients.
- For example, a can of soup containing carrots, potatoes, and onions counts as 3 plants
- Multigrain bread counts as multiple plants, with each different grain counting separately (ex. whole wheat, sunflower seeds, barley)
So if someone ate:
- Apples
- Blueberries
- Spinach
- Broccoli
- Oats
- Barley
- Brown rice
- Chickpeas
- Almonds
- Flaxseed
Eating spinach every day still counts as one plant, whereas eating spinach, kale, Swiss chard, and arugula counts as four.
If you are eating at least 30 different plant foods each week, keep it up! And continue to diversify whenever possible. The sky is the limit! Variety is truly the spice of life, and it's great for your gut bacteria!
Frequently Asked Questions
Does eating the same vegetable every day count?
No. Each unique plant counts only once per week. For example, eating broccoli every day counts as one plant.
Do herbs and spices count toward 30 plants per week?
Yes. Fresh and dried herbs and spices each count as different plant foods, making them an easy way to increase plant diversity.
Do grains count as plants?
Yes. Each different grain counts separately. Brown rice, oats, quinoa, barley, rye, and wheat are all different plants. White bread would be considered wheat.
Do nuts and seeds count?
Yes. Almonds, walnuts, pumpkin seeds, flaxseed, sunflower seeds, chia seeds, and others each count as unique plant foods.
What if I don't reach 30 plants?
Don't worry! The goal is simply to increase variety over time. Even adding a few new fruits, vegetables, herbs, legumes, or whole grains each week can help diversify your diet and support a healthier gut microbiome.
No. Each unique plant counts only once per week. For example, eating broccoli every day counts as one plant.
Do herbs and spices count toward 30 plants per week?
Yes. Fresh and dried herbs and spices each count as different plant foods, making them an easy way to increase plant diversity.
Do grains count as plants?
Yes. Each different grain counts separately. Brown rice, oats, quinoa, barley, rye, and wheat are all different plants. White bread would be considered wheat.
Do nuts and seeds count?
Yes. Almonds, walnuts, pumpkin seeds, flaxseed, sunflower seeds, chia seeds, and others each count as unique plant foods.
What if I don't reach 30 plants?
Don't worry! The goal is simply to increase variety over time. Even adding a few new fruits, vegetables, herbs, legumes, or whole grains each week can help diversify your diet and support a healthier gut microbiome.
Want even more help improving your microbiome? Book an appointment to get one-on-one personalized support!