Why (& How To) Eat 30 Plants Per Week
Today, we're diving into a trend that's taking the nutrition world by storm: aiming to eat 30 different plants each week. Sounds wild, right? But trust me, there's method to this leafy madness. Let's explore why diversifying your diet with a rainbow of plants is your next best move
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What's the Big Deal About 30 Plants?
First things first – why 30 plants? The magic number originates from comprehensive research conducted by the American Gut Project aimed at better understanding the human microbiome. Launched in 2012, the Project collects and analyses microbiome samples from thousands of participants to study the relationship between the microbiome and overall health.
One of the key findings from this research is the importance of dietary diversity for maintaining a healthy gut microbiome. Specifically, the study found that people who ate more than 30 different types of plant foods per week had a more diverse and robust gut microbiome compared to those who ate 10 or fewer types of plant foods per week.
Nuts and seeds are a great staple snack to bump up your plant intake
This diversity in the microbiome is linked to better overall health including improved digestion, stronger immune function and reduced inflammation.
Gut Health – The Epicenter of Wellness
When you introduce a variety of plant foods, you’re essentially inviting a diverse group of friendly bacteria to set up shop in your gut. These beneficial bacteria feast on different types of plant fibre, producing short-chain fatty acids that are gold for your gut lining and immune system.
The Science Behind Gut Health
Your gut microbiome is a complex ecosystem of trillions of microorganisms, including bacteria, viruses, fungi and other microbes, all of which play a crucial role in maintaining overall health.
The key to a healthy gut microbiome is diversity – the more different species of beneficial bacteria you have, the better your gut can function.
When you consume a variety of plant foods, you provide a broad spectrum of fibres and polyphenols, which serve as prebiotics – the food that fuels your gut bacteria. While we're on this, here's more about the difference between prebiotics and probiotics.
A homemade smoothie is a convenient and delicious way to pack plants into your diet
Different types of fibre from different plants promote the growth of various beneficial bacterial species. This diversity supports a balanced microbiome, which is essential for:
- Digestive Health: A healthy microbiome aids in the digestion and absorption of nutrients. It helps break down complex carbohydrates, fibre and protein, making it easier for your body to assimilate essential nutrients
- Immune Function: About 70% of your immune system resides in your gut. A diverse and balanced microbiome helps regulate immune responses, protecting you from infections and reducing inflammation
- Mental Health: The gut-brain axis is a communication network that links your gut and brain. A healthy gut produces neurotransmitters like serotonin and dopamine which influence mood, stress and cognitive function. An imbalance in gut bacteria can affect your mental well-being, potentially leading to anxiety, depression and other mood disorders
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- Metabolism: A diverse microbiome plays a role in regulating metabolism and body weight. It influences how your body processes and stores fats, and it can affect your energy levels and appetite
- Better Nutrient Absorption: By consuming a variety of plants, you ensure that different bacterial species thrive, each specialising in breaking down specific nutrients. This means your body can absorb a wider range of vitamins, minerals and antioxidants more efficiently.
- Weight Management: Different fibres from various plants help regulate your metabolism and appetite. They promote the growth of bacteria that influence energy balance and fat storage, aiding in weight management and reducing the risk of obesity.
Practical Tips for Boosting Gut Health with Plants
Aim for a variety of plant foods throughout the week
- Eat the Rainbow: Aim to include fruits and vegetables of different colours in your diet. Each colour represents different phytonutrients that benefit your gut
- Fermented Foods: Incorporate fermented plant-based foods like sauerkraut, kimchi and kefir. These foods contain live probiotics that add to the diversity of your gut microbiome
- Whole Grains and Legumes: Whole grains like quinoa, barley and oats, along with legumes such as beans, lentils and chickpeas are excellent sources of fibre that support gut health
- Nuts and Seeds: Almonds, walnuts, chia seeds and flaxseeds provide healthy fats and fibres that nourish your gut bacteria
- Herbs and Spices: Don’t overlook the power of herbs and spices. Garlic, ginger, turmeric and basil not only add flavour but also contain compounds that benefit your gut.
How to eat 30 plants per week: Breakfast Ideas
Smoothie Bowls
Start your day with a vibrant smoothie bowl packed with various fruits, veggies and toppings:
- Base: Spinach, banana and mixed berries (3 plants)
- Toppings: Chia seeds, pumpkin seeds, coconut flakes and kiwi (4 plants)
- Extras: Add a handful of kale or a scoop of spirulina or, better yet, a serving of Ultimate Daily Greens (up to 12 plants)
Ultimate Daily Greens: the PERFECT accompaniment to your morning smoothie (with 10 plant food ingredients)
Overnight Oats
Prepare a delicious and nutritious breakfast the night before:
- Base: Rolled oats, almond milk and chia seeds (3 plants)
- Mix-ins: Grated apple, blueberries and flaxseeds (3 plants)
- Toppings: Sliced almonds, shredded coconut and pomegranate seeds (3 plants)
How to eat 30 plants per week: Lunch Ideas
Rainbow Salad
Create a colorful and nutrient-packed salad:
- Greens: Mixed lettuce, spinach and rocket (3 plants)
- Veggies: Bell peppers, cucumbers, carrots, cherry tomatoes and red cabbage (5 plants)
- Protein: Chickpeas or black beans (1 plant)
- Toppings: Sunflower seeds, avocado and a sprinkle of fresh herbs like coriander or parsley (3 plants)
- Dressing: Olive oil, lemon juice and tahini (3 plants)
Grain Bowl
Combine grains, veggies, and proteins for a filling lunch:
- Base: Quinoa or brown rice (1 plant)
- Veggies: Roasted sweet potatoes, steamed broccoli and sautéed mushrooms (4 plants)
- Protein: Lentils or edamame (1 plant)
- Toppings: Sliced radishes, green onions and toasted sesame seeds (3 plants)
- Sauce: A dressing made with soy sauce, ginger, garlic and lime juice (4 plants)
How to eat 30 plants per week: Dinner Ideas
Stir-Fry
A quick and easy way to include multiple plants in one meal:
- Base: Brown rice or soba noodles (1 plant)
- Veggies: Bell peppers, snap peas, carrots, zucchini and bok choy (5 plants)
- Protein: Tofu or tempeh (1 plant)
- Toppings: Fresh basil, sesame seeds and a squeeze of lime (3 plants)
- Sauce: Made with garlic, ginger, soy sauce and a drizzle of honey (4 plants)
Veggie Wraps
Wraps are versatile and can be loaded with plant-based goodness:
- Wrap: Wholewheat preferably (1 plant)
- Filling: Black beans, grilled corn, sautéed bell peppers and onions (4 plants)
- Toppings: Shredded lettuce, diced tomatoes, avocado and fresh coriander (4 plants)
- Sauce: A creamy dressing made with yogurt, lime juice and cumin (3 plants)
How to eat 30 plants per week: More foods
- Fruits: Mango, papaya, pineapple, grapes and oranges
- Vegetables: Kale, Swiss chard, eggplant, Brussels sprouts and butternut squash
- Legumes: Lentils, kidney beans, pinto beans and green peas
- Nuts and Seeds: Brazil nuts, pistachios, chia seeds and flaxseeds
- Herbs and Spices: Mint, rosemary, thyme, dill, turmeric and cumin
- Grains: Farro, barley, millet and amaranth
The EASIEST Way To Get 30 Plants In 30 Seconds!
Why Eat 30 Plants Per Week: Conclusion
By embracing the goal of consuming 30 different plant foods each week, you’re doing more than just adding variety to your meals. You’re cultivating a diverse and robust gut microbiome that can enhance your digestion, boost your immune system, improve your mental health and ultimately increase your longevity.
So, next time you’re at the supermarket, think of your cart as a garden and fill it with a colorful assortment of fruits, vegetables, grains and legumes. Your gut (and your entire body) will thank you!
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