Why You Need 30 Plants a Week and How To Get Them!

One of the hottest health topics emerging in the last couple of years has been gut health and for very obvious reasons. The gut plays such an important role in the body. Having a more diverse gut microbiome helps support brain health, the immune system, fights inflammation and can help aid in a healthy heart.

Recently, a documentary on Netflix came out called Hack Your Health: The Secrets of Your Gut. This documentary looked at four individuals that had different backgrounds and health issues, but had one major thing in common: They were not getting enough variety of plant-based foods that help feed healthy gut bacteria. In this movie, they recommend getting at least 20-30 different plant foods per week. And research shows that getting at least 30 plant varieties a week is one of the best things you can do to help support a healthy gut microbiome.

The American Gut Health Project completed a study with over 11,000 participants, taking a deeper dive into what impacted and supported gut health. They found that those consuming 30 or more plant foods a week had the most diverse gut microbiome, especially compared to those who consumed 10 plants or less per week.

Now, keep in mind, this doesn’t mean you have to label yourself a vegan, omnivore or anything else - you just have to consume more plant foods overall! These 30 plant foods can include obvious foods like fruits and vegetables, but even things like spices (cinnamon, paprika, etc). Eating more plant foods is also a great way to cut back on ultra-processed foods, which make up more than 50% of the calories eaten in the United States.

It’s so much easier than you think to get more than 30 plant foods in just one week!

Here are a few ways you can get more than 5 plant foods in one meal alone:

1. Make A Balanced Smoothie: Includes 6 Plant Foods

   • Mixed fruit

   • Banana

   • Spinach

   • Cinnamon

   • Chia seeds

   • Hemp hearts

   • Plant-based milk (the research didn’t count plant-based milks)

2. Try a Hearty Salad: Includes 10 Plant Foods

   • Arugula

   • Collard greens

   • Lettuce

   • Tomato

   • Purple cabbage

   • Sliced almonds

   • Avocado

   • Tahini dressing (ground sesame seeds and lemon)

   • Chickpeas

3. Sesame Noodle Bowl: Includes 11 Plant Foods

   • Buckwheat noodles

   • Kale

   • Radish

   • Cucumber

   • Tofu

   • Cilantro

   • Green Onion

   • Dressing: Lime, pepper, tahini, lemon

While 30 plants a week seems like a lot, look how easy it can be! Also, try to think about what you are adding to your diet. When people start to eat healthier, they always feel the need to restrict, but that does not necessarily have to be the case.

To wrap things up, I am going to start using the rule of 30 and 30. Per day, you want to consume 30 grams or more of fiber and per week, you want to aim for 30 different plant foods. Variety is key when it comes to supporting a healthy gut microbiome. When your gut microbiome is healthy, so are you!

“If you eat a lot of sugar, you get a lot of sugar loving bugs. If you eat a lot of fat, you get a lot of fat loving bugs.”

Watch the Instagram LIVE HERE with Haley Bishoff, RDN, LD and Nichole Dandrea-Russert, MS, RDN.