Why Eating 30 Plants a Week Might Be the Best Thing You Do for Your Health

You’ve probably heard that eating more fruits and vegetables is good for you—but have you heard about the 30 plants a week rule?

It’s not just a catchy challenge. It’s backed by science and has some serious benefits for your gut, your brain, your immune system, and your overall health.

So, what does “30 plants a week” even mean?

It means aiming to eat 30 different plant-based foods each week. That includes:

• Fruits
• Vegetables
• Whole grains
• Nuts
• Seeds
• Legumes
• Herbs and spices

Each different plant counts once—so if you eat carrots three times, that’s still just one plant. The goal is variety, not volume.

Why 30?

The idea comes from one of the largest studies of the human microbiome. It found that people who ate 30 or more different plant foods a week had a significantly more diverse gut microbiome than those who ate fewer than 10. And gut diversity is a huge marker of overall health.

A more diverse microbiome is linked to:

• Better digestion
• Stronger immunity
• Lower inflammation
• Improved mood and mental health
• Better weight management

7 Simple Tips to Reach 30 Plants a Week

1. Start with breakfast – Add berries, seeds or nut butter to your oats or smoothies.
2. Make your meals colourful - the more colour on your plate the better – Red peppers, purple cabbage, green kale, orange carrots, yellow pineapple.
3. Snack smarter – Grab mixed nuts, trail mix, or veggie sticks instead of processed snacks.
4. Switch up your sides – Try grains like quinoa or bulgur instead of plain rice or pasta.
5. Stock up on frozen blends – Frozen stir-fry, smoothie or soup veg mixes can include 5+ plants in one go.
6. Go global – Dishes like lentil curries, Mexican bean bowls, or Mediterranean mezze are plant powerhouses.
7. Spice things up – Herbs and spices count too! Add turmeric, coriander, ginger, or cinnamon for extra diversity.

A Week of Plant Power

Here’s how easy it can be to hit 30:

• Oats + banana + chia + almond butter + cinnamon (5)
• Salad with spinach, cucumber, tomatoes, red onion, chickpeas, olive oil and lemon (7)
• Stir-fry with broccoli, carrot, pepper, tofu, garlic, ginger and sesame (7)
• Snack on mixed nuts, apple and dark chocolate (3)
• Pasta with tomato, lentils, mushrooms, basil and oregano (5)
• Add a herbal tea or smoothie to finish

You’re already at 30+!

Final Thoughts

You don’t have to go vegan or become a nutrition nerd to hit 30 plants a week. It’s about getting curious, being creative and enjoying more variety in your meals.
Your gut will thank you. Your mood might lift. And your body? It’ll thrive.