Why You Should Aim to Eat 30+ Plants a Week

In the world of wellness, a well-balanced gut microbiome is increasingly recognized as the cornerstone of good health. One of the most effective ways to support your gut is by diversifying your diet with a wide variety of plants. Specifically, aiming to consume 30 or more different plant-based foods each week can work wonders for your gut health. But why is this number so important, and how can you easily incorporate more plants into our diet? Let’s explore.

Why You Should Eat 30+ Plants a Week for Your Gut Health

The human gut is home to trillions of microbes, which play a crucial role in digestion, immunity, and even mood regulation. These microbes thrive on diversity. The more varied your diet, the more diverse your gut microbiome becomes, leading to a healthier digestive system dn a stronger immune response.

Eating 30 or more different plants each week introduces a wide range of fibers, polyphenols, and other bioactive compounds that feed different types of beneficial bacteria in your gut. This diversity of gut bacteria is associated with numerous health benefits, including better digestion, reduced inflammation, and improved mental clarity.

Why the Number 30 is Important in Plant Consumption

The idea of consuming 30 different plants a week isn’t arbitrary; it’s rooted in research. Stdies have shown that people who eat at least 30 different types of plants weekly have a more diverse and resilient gut microbiome compared to those who eat fewer varieties. This diversity is essential for creating a balanced environment in the gut, where beneficial bacteria can outcompete harmful microbes.

Aiming for 30 plants may seem daunting at first, but when you red it down, its quite manageable. Think about adding a variety of vegetables, fruits, whole grains, legumes, nuts, seeds, herbs, and spices to your meals. Every little bit counts!

What Food Categories Count As Plants?

When we talk about consuming 30+ plants, it’s essential to understand that this doesn’t mean fruits and vegetables. here are some plant categories to consider:

1. Vegetables

   • Leafy greens (spinach, kale, arugula)

   • Cruciferous vegetables (Broccoli, cauliflower, brussel sprouts)

   • Root vegetables (carrots, beets, sweet potatoes)

   • Alliums (garlic, onions, leeks)

   • Nightshades (tomatoes, bell peppers, eggplant)

2. Fruits

   • Berries (blueberries, strawberries, raspberries)

   • Citrus fruits (oranges, lemons, grapefruits)

   • Stone fruits (peaches, plums, cherries)

   • Tropical fruits (mangoes, pineapples, papayas)

   • Apples and pears

3. Whole Grains

   • Quinoa

   • Brown rice

   • Barley

   • Oats

   • Millet

4. Legumes

   • Lentils

   • Chickpeas

   • Black beans

   • Peas

   • Kidney Beans

5. Nuts and Seeds:

   • Almonds

   • Walnuts

   • Flaxseeds

   • Chia seeds

   • Sunflower seeds

Why the Colors of Plants Matter for Gut Health

The vibrant colors of fruits and vegetables aren’t just for show; they indicate the presence of various phytonutrients that have specific health benefits. For example:

• Red and Purple: These colors come from anthocyanin, powerful antioxidants that help reduce inflammation and support heart health.

• Orange and Yellow: Cartenoids like beta-carotene found in these plants are vital for immune function and eye health.

• Green: Chlorophyll-rich greens are packed with vitamins and minerals that support detoxification and overall vitality.

• White and Brown: These foods, often rich in allicin and polyphenols, can help boost the immune system dn have antimicrobial properties.

By eating a rainbow of colors, you’re ensuring that your gut is exposed to a wide range of nutrients, each playing a unique role in maintaining a healthy microbiome.

How to Increase Your Weekly Plant Consumption

Here are some practical tips to help you reach and exceed the 30-plant goal each week:

1. Plan Your Meals Around Plants: Start by planning your meals with plants as the star of the show. Build your dishes around vegetables, fruits, grains and legumes, then add proteins or other components.

2. Try New Recipes: Experiement with new recipes that include a variety of plants. This could be as simple as adding a new vegetable to your usual dishes or trying out a plant-based recipe each week.

3. Shop Seasonally and Locally: Seasonal produce is often fresher and more flavorful. Visit local farmers’ markets to find unique varieties of fruits and vegetables that you might not find in a regular grocery store.

4. Mix it Up: Don’t stick to the same few vegetables every week. Challenge yourself to buy and try different types of produce. Even rotating your usual greens or swapping your regular fruit for a different one can make a difference.

5. Incorporate Herbs and Spices: Herbs and spices count towards your plant variety too. Fresh herbs like basil, cilantro, and parsley, as well as spices like turmeric, ginger, and cumin, can add both flavor and health benefits to your meals.

30+ Plant Tracker Free Download

How to Stay on Track for 30+ Plants a Week [FREE DOWNLOAD]

Eating 30 or more different plants each week is a simple yet powerful way to support your gut health. By diversifying your diet, you can nourish your gut microbiome, improve digestion, and boost your overall well-being. Remember, it’s not just about the quantity of food but the quality and variety.

So, to help you start adding more colors, flavors, and types of plants to your plate, I’ve created a tracker that will help you take heed of your plant-based consumption over the course of a week, or the month. Download now to boost your health transformation today and be sure to share your journey with on socials!