30 Plants a Week: Boost Gut Health With Plant Diversity
“Eat 30 different plants a week.” This simple guideline has become one of the most talked-about nutrition strategies for gut health. But what does it mean, why does it matter, and how do you actually keep track of your plant intake?
In this post, I’ll break down the science behind 30 plants a week, the health benefits of plant diversity, and how I’m personally tracking my own intake; because even as a health coach, I realized I might not be eating nearly as much variety as I thought.
What Does “30 Plants a Week” Mean?
The idea comes from the American Gut Project, one of the largest microbiome studies to date. Researchers found that people who ate at least 30 unique plant foods per week had a more diverse gut microbiome than those who ate fewer.
Key point: This isn’t about eating more kale or doubling your blueberries. Repetition doesn’t count. The goal is variety. Each plant, whether it’s broccoli, flaxseed, or fresh basil, feeds different beneficial bacteria.
Benefits of Eating 30 Different Plants a Week
1. Gut Health and Microbiome Diversity
Different fibers and polyphenols nourish different gut microbes. A diverse microbiome helps with digestion, nutrient absorption, and resilience against pathogens.
2. Reduced Inflammation and Chronic Disease Risk
Studies link higher plant diversity to lower risk of obesity, type 2 diabetes, and cardiovascular disease.
3. Immune Support
About 70% of the immune system lives in the gut. A varied plant diet strengthens that ecosystem.
4. Mental Health and Mood
Through the gut–brain axis, microbial diversity has been connected to lower rates of anxiety and depression.
5. Longevity and Healthy Aging
Think of microbial diversity as building resilience for your future self. A richer microbiome is tied to healthier aging.
What Counts Toward 30 Plants a Week?
It’s broader than just fruits and vegetables. You can include:
Vegetables and fruits (fresh, frozen, dried all count)
Legumes (beans, lentils, chickpeas, peas)
Whole grains (oats, quinoa, brown rice, farro)
Nuts and seeds (almonds, chia, pumpkin seeds, flax)
Herbs and spices (parsley, turmeric, cinnamon, basil)
What doesn’t count? Coffee, wine, refined flours, and ultra-processed plant-based foods.
My Experience: Tracking Plant Diversity
I’ve been curious for a while now… I eat plenty of fruits, vegetables, nuts, seeds, and spices - right? But my diet also relies heavily on repetition, so maybe my weekly score is more in the 20’s? Only one way to find out!
My Tracking Approach: Data First, Judgment Later
I’ve decided to track my plants for a few weeks, just to see where I land. I’m just beginning this, and I’m approaching it the same way I encourage my clients and patients to approach any lifestyle change:
Gather data. Notice what’s really happening week to week.
Hold judgment. Tracking isn’t about grading yourself or chasing perfection, it’s about establishing a baseline.
Make small shifts. Once you see the patterns, you can experiment. Swap spinach for arugula, add lentils to soup, rotate herbs.
This mindset makes the process less overwhelming and more sustainable. Instead of trying to overhaul everything at once, I get curious about the data and then layer in small changes. Over time, those tweaks build momentum, and that’s where the long-term health benefits show up.
Practical Tips for Hitting 30 Plants a Week
Shop by color. Fill your cart with at least five different colors of produce. Different colored bell peppers/apples/tomatoes/potatoes count!
Batch-cook with variety. Add two or three types of beans to chili, or multiple veggies to a sheet-pan roast.
Experiment with spices. Every spice counts toward your total.
Rotate your staples. Swap brown rice for quinoa, or almonds for walnuts.
Track it. Use a notes app, spreadsheet, or even a sticky note on the fridge. I downloaded the “Plant Power” app because I love to gamify stuff and this’ll show me my streaks, achievements, and even has little challenge boosters like aiming for 10 different plants in a day.
Bottom Line: Why 30 Plants a Week Is Worth It
Eating 30 different plants each week is not about perfection, it’s about nudging your diet toward variety, curiosity, and resilience. The science is clear: more plant diversity means better gut health, stronger immunity, and healthier aging.
I’m still working toward 30 consistently, but the process of tracking has already shifted how I shopped for the week. I’m excited to level up to more more colorful, more interesting meals, and love up on my microbiome.
If you’re looking for a simple, evidence-based challenge that can pay off for gut health and beyond, start counting your plants this week!
