You’ve probably heard that variety is the spice of life, but did you know it’s also one of the keys to a healthy gut? When it comes to your diet, eating a wide range of plant foods is one of the best things you can do to support your digestion, boost your immune system, and even improve your mood.
Sounds good, right? But here’s the kicker: research shows that aiming for 30 different plant foods a week is the sweet spot. Don’t panic—it’s easier than you think to hit this number, and the benefits are huge!
Why is Variety So Important?
When you eat different types of plant foods, you’re essentially feeding the good bacteria in your gut. And the more variety they get, the better they work for you. Here’s why:
- Feeds Your Gut Bacteria: Different types of fibre feed different strains of bacteria. More plant variety = more kinds of bacteria, which means better digestion and overall gut health.
- Boosts Immunity: A happy gut means a stronger immune system. Over 70% of your immune system lives in your gut, so you want to keep it healthy!
- Reduces Inflammation: A diverse plant-rich diet can help lower inflammation, which is linked to many chronic issues like heart disease, diabetes, and even anxiety.
What Counts as a Plant Food?
Here’s the good news: “plant foods” don’t just mean fruit and veg! You’ve got a whole variety of options to hit your 30 a week. These include:
- Vegetables: Anything from leafy greens like spinach to root veg like carrots or sweet potatoes.
- Fruits: Bananas, berries, apples, citrus—mix it up!
- Legumes: Beans, lentils, chickpeas—add them to salads, stews, or soups.
- Whole Grains: Oats, quinoa, brown rice, bulgur wheat, and even wholemeal bread.
- Nuts & Seeds: Almonds, chia seeds, flaxseeds, walnuts—sprinkle them on everything.
- Herbs & Spices: Yes, even your seasonings count! Basil, oregano, parsley, and turmeric all add to your total.
- Fermented Foods: Sauerkraut, kimchi, miso, and tempeh—double points here because they help feed your gut bacteria directly.
Tips to Help You Hit 30 Plant Foods a Week
Worried 30 sounds like a lot? Don’t be! It’s actually easier than you think. Here are some simple tricks to boost your plant variety without too much effort:
- Mix Up Your Veggies: Don’t just grab the same 2 or 3 veggies every week. Try something new—maybe a squash or aubergine.
- Use Herbs & Spices: Every herb and spice you add counts, so start seasoning more generously. A sprinkle of cumin or fresh coriander can add a punch of flavor and up your plant count.
- Eat the Rainbow: Try to include fruits and vegetables of different colors in your meals. Each color brings different nutrients, so aim to have a variety on your plate.
- Top Up with Nuts & Seeds: Throw seeds or nuts onto your porridge, salads, or stir-fries for an easy way to increase your plant diversity.
- Go for Mixed Grains or Beans: Try using mixed beans (from a tin is fine!) or grain blends like quinoa, bulgur wheat, or barley to get more variety in one dish.
- Change Up Snacks: Instead of always having the same snack, rotate between fruits, veggies, and nuts—maybe carrot sticks one day, an apple the next, and almonds the day after.
- Add Fermented Foods: Including fermented foods like kimchi or sauerkraut not only counts towards your 30 but also gives your gut a direct boost with live bacteria.
Example of a Day’s Eating
Here’s a quick example of how easy it is to pack in the plant foods throughout your day. In fact, this sample day hits at least 14 different types:
- Breakfast: Porridge with oats, chia seeds, and mixed berries (4 plant foods).
- Lunch: Quinoa salad with spinach, tomatoes, cucumber, and pumpkin seeds (4 plant foods).
- Snack: Apple with a handful of almonds (2 plant foods).
- Dinner: Stir-fried vegetables like broccoli, peppers, and carrots with brown rice and a drizzle of olive oil (4 plant foods).
That’s already 14 different plant foods in one day—and you don’t need to hit 30 every single day. It’s a weekly goal, so you can spread it out across all your meals and snacks.
Track Your Plant Foods
One tip to help you reach your 30 is to track it! Keep a checklist and note down the different plant foods you eat each day. You’ll be surprised at how quickly you can hit your target and how much more variety you can easily bring into your meals.
Eating 30 different plant foods a week is not only a great way to look after your gut but also an easy and fun challenge to take on! Your body and mind will feel the difference when you’re nourishing yourself with a wide range of nutrients, so give it a try and see how good you can feel!
Want more tips on how to boost your health with food? Get in touch with me for personalised advice and easy ways to upgrade your diet!