If you’re confused about gut health, you’ve come to the right place. When it comes to gut health, it’s really important to nail the basics without getting caught up in all the hype. And it all starts with what’s on your plate.
Diversity is key! Research shows that diversity in your diet, particularly from plant-based sources, is one of the most important factors in creating a healthy gut microbiome. But why exactly is eating 30 different plants each week so crucial, and how can you make it a regular part of your lifestyle? Let’s dig in!
The Plant - Gut Link | Let’s get technical
Your gut microbiome is home to trillions of microorganisms, including bacteria, viruses, and fungi. This microbiome plays a critical role in many aspects of your health, from digestion and nutrient absorption to immune function and even mental well-being.
A diverse microbiome is a resilient microbiome. Studies show that a more varied population of gut bacteria is linked to a lower risk of chronic diseases like obesity, diabetes, and inflammatory bowel disease. This is because different strains of bacteria perform various functions in the body. So how do we best support these bacteria so that they can carry out all these functions? The main thing to support gut bacteria effectively is to maintain a diverse, fiber-rich diet that includes prebiotics. Consuming a wide variety of plant-based foods—rich in different types of dietary fiber and prebiotics—provides the essential nutrients that beneficial gut bacteria need to thrive.
And no, I’m not talking about that extra bowl of cereal a day. I'm talking about the dietary fiber found in plants. Dietary fiber is one of the most important components of plant foods for gut health, as it acts as a prebiotic, meaning it feeds the beneficial bacteria in your gut. To effectively support these bacteria, it's essential to maintain a diverse, fiber-rich diet that includes a variety of prebiotics. Different types of dietary fiber nourish different bacterial species, contributing to a balanced and healthy gut microbiome. For example, inulin and chicory root fiber are both types of soluble dietary fibers that act as prebiotics, specifically promoting the growth of beneficial bacteria in the gut. By consuming a wide range of plants—such as legumes, grains, seeds, pulses, nuts, fruits, and vegetables—you provide the necessary nutrients for your gut microbes, promoting diversity and resilience in your gut bacteria. This is why aiming for 30 different plants per week is recommended for optimal gut health.
Here’s how to reach your 30 plant goal every week
Now that you know why eating 30 different plants a week is so important, let’s talk about how to make it happen. Eating a variety of plant-based foods may seem daunting at first, but with a little planning and creativity, you can easily hit this goal.
1. Start with what you love: List some of your favourite fruits, vegetables, nuts, seeds, legumes, and grains. You might already be closer to 30 than you think! Start by adding more of these into your daily meals.
2. Embrace variety: When you’re at the grocery store or local market, make a point to pick a new fruit or vegetable each week. You’ll quickly find that there are so many more plants that you actually love!
3. Mix up your meals: Instead of always sticking to the same veggies or grains, try switching things up. For instance, swap out your usual lettuce for spinach or kale or use quinoa instead of rice. These small changes can quickly add up to a more diverse diet. You can also spice things up by trying different spices and flavours in your meals that will all count towards your plant goal.
4. Eat the rainbow: A colourful plate isn’t just nice to look at - it’s also a sign of a varied and nutrient-rich meal. Aim for the rainbow on your plate in each meal. Remember - diversity is key!
5. Smoothies for the win: Smoothies are such an easy to get a variety of plants in one meal. For example, you could start with a base of leafy greens, add a couple of fruits and even some vegetables like zucchini or cauliflower. Then toss in some seeds like flax or chia and some nuts. You can easily hit 9 - 10 different plants in one smoothie. Balancing fruits and vegetables in a smoothie is crucial because fruits tend to be higher in sugar, while vegetables are lower in calories and rich in fiber. A good balance ensures you maximise the nutritional benefits without consuming too much sugar. Additionally, vegetables can help regulate blood sugar spikes that might occur with fruit-heavy smoothies, making the drink healthier overall (Tiwari, 2018).
6. Count your plants every week: Make it fun by keeping a list of the different plants you’ve eaten throughout the week. Challenge yourself to add a few more each week until you hit 30. You can also use my plant point tracker if you’d like!
Remember, every bite counts towards a healthier, happier gut - so start counting those plants today!
Example Meal: A Grain Bowl
Let’s take a grain bowl as an example. Suppose it includes the following ingredients:
• Quinoa (a grain)
• Kale (a leafy green vegetable)
• Chickpeas (a legume)
• Roasted Sweet Potatoes (a root vegetable)
• Cherry Tomatoes (a fruit)
• Avocado (a fruit)
• Pumpkin Seeds (a seed)
• Olive Oil (extracted from olives, a fruit)
• Lemon Juice (from lemons, a fruit)
• Parsley (a herb)
Each of the ingredients listed above comes from a different plant source, so they each count as one different plant towards your goal. In this example:
1. Quinoa
2. Kale
3. Chickpeas
4. Sweet Potatoes
5. Cherry Tomatoes
6. Avocado
7. Pumpkin Seeds
8. Olives (via olive oil)
9. Lemons (via lemon juice)
10. Parsley
If this grain bowl is one of your meals, you’ve already consumed 10 different plants in one meal. To reach 30 plants for the week, you need to consume at least 20 more distinct plants in other meals.
Written by Megan Lagerwey
