Eat 30 different Plants Per Week

Why 30 Different Plants Per Week?

The idea of eating 30 different plant foods per week comes from the American Gut Project, one of the largest microbiome studies in the world. This study, which analyzed the gut microbiomes of over 11,000 people across different countries, found that individuals who consumed at least 30 different plant foods per week had significantly higher gut microbiome diversity compared to those who ate fewer plant varieties. Read on to find amazing proof and incredible recipes.

Why does this matter? A diverse gut microbiome is associated with:✅ Stronger immunity – More beneficial bacteria help fight off infections.✅ Reduced inflammation – A balanced microbiome lowers markers of chronic inflammation, which is linked to conditions like arthritis, heart disease, and even depression.✅ Better digestion – More fiber variety supports smoother digestion and reduces bloating.✅ Improved mental health – A healthy gut is directly connected to mood regulation through the gut-brain axis.

What Counts as a “Plant”?

When people hear "30 different plants," they often assume it means eating 30 types of fruits and vegetables—but it’s much broader than that! Each unique plant species counts toward the total, meaning that nuts, seeds, whole grains, herbs, and spices all contribute.

For example, in my morning smoothie alone, I easily include half or more of my weekly plant goal with:

🌿 Leafy Greens – Spinach, kale, chard🍓 Fruits – Blueberries, bananas, apples, kiwi🥜 Nuts & Seeds – Chia seeds, flaxseeds, almonds, walnuts🌾 Whole Grains – Oats, quinoa🌿 Herbs & Spices – Turmeric, ginger, cinnamon, cacao

Scientific Evidence Supporting the 30 Plants Rule

📌 The American Gut Project Study (2018) – This study, published in mSystems (a journal of the American Society for Microbiology), found that people who ate 30 or more different plants per week had more diverse gut bacteria than those who ate 10 or fewer. Gut diversity is directly linked to lower inflammation, better digestion, and overall health.

📌 A 2021 study in Nature Communications – Showed that individuals with a high-fiber, plant-diverse diet had higher levels of short-chain fatty acids (SCFAs), which help reduce gut inflammation and improve metabolic health.

📌 Neurological Health Research – A 2020 review in Frontiers in Aging Neuroscience found that plant polyphenols (natural compounds found in a variety of plants, especially in herbs and spices like cinnamon and turmeric) have neuroprotective effects, potentially reducing the risk of cognitive decline.

Why It Works for Me

Since I only eat one solid meal a day, my smoothie is an essential way to pack in plant diversity, protein, and anti-inflammatory nutrients early in the day. I include:

• Turmeric – Proven to reduce inflammation and support joint health.

• Ginger – Helps digestion and reduces bloating.

• Cinnamon – Supports heart health and has been linked to neuroprotection, which is important for me given my family history.

• Superseeds - This includes Chia (good for heart health, digestive health, bone health, skin health), Flax (good for heart health, digestion, has antioxidants, and may also help with the intensity of symptoms associated with menopause and mental fatigue) and Hemp (good for heart health, brain health, skin health, digestion, immune system, hormonal balance and also contains antioxidants)

• Vanilla Protein Powder - Good for weight management, bone health, and potential metabolic boost

  In every smoothy, as well as other plants such as berries, veggies and herbs. By following this approach, I ensure that my body gets a wide range of nutrients, prebiotics (gut fuel), and antioxidants—all while avoiding the sluggishness I feel after eating a heavy breakfast. I also find that they help with my perimenopause.

I grow some of my own herbs for my smoothies - I use this Aerogarden I have had this for quite a long time now and have since put in the seeds that make the most sense for me. In order to make that work I got the seed pod kit to ensure I could keep growing Seed Pod Kit for Aerogarden

My Smoothies for the week will consume 20 different plants.  Therefore I will items to make up the difference. Like these incredible snacks Maple Glazed Candied Pecans and Coconut Pecan Clusters These are my two favorite of the Handfuel brand but they make many more that are also good.