As a holistic health consultant at Gutmore, I’ve always been fascinated by plants — their growth, appearance, flavors, and versatility in cooking. Whether raw or cooked, as a snack or a main dish, plants are at the core of my diet. This curiosity led me to test how many different plants I eat in a typical week and whether reaching the recommended 30 different plants per week is challenging. The results were surprising and reaffirmed the critical role of dietary diversity in gut health.
Why 30+ Plants a Week? Insights from Microbiome Research
The idea that plant diversity impacts gut health is not new, but large-scale microbiome studies have provided concrete evidence of its importance. Two landmark projects — the American Gut Project and the British Gut Project — have transformed our understanding of how diet influences gut microbiota.
AMERICAN GUT PROJECT: Background and Findings
The American Gut Project, launched by researchers at the University of California, San Diego, is the largest citizen science initiative investigating the human microbiome. The project aimed to uncover how lifestyle, diet, and environmental factors shape gut bacteria. Participants submitted stool samples and dietary surveys, allowing scientists to analyze their microbiome composition.
One of the most compelling findings was that people who consumed at least 30 different plant types per week had a significantly more diverse gut microbiome compared to those consuming fewer than 10 plant types per week. Greater microbial diversity is linked to better digestion, stronger immunity, and a lower risk of chronic diseases such as obesity, diabetes, and inflammatory disorders.
Additionally, the study revealed connections between gut microbiota and mental health, showing that individuals with conditions like depression and anxiety had distinct microbial profiles. While further research is needed, this suggests that dietary interventions could influence not just physical health but also emotional well-being.
BRITISH GUT PROJECT: Parallel Findings in the UK
Following the American initiative, the British Gut Project was launched in collaboration with King’s College London to explore microbiome diversity in the UK population. The study reinforced the idea that plant diversity is a key driver of gut microbial richness. By comparing samples from people with varied diets, researchers confirmed that individuals with more diverse plant intake had higher levels of beneficial bacteria associated with anti-inflammatory effects and improved metabolic health.
These studies collectively highlight a crucial message: the more plant diversity in your diet, the healthier your gut microbiome (1, 2, 3).
My Two-Week Self-Test: How Many Plants Do I Eat?
Inspired by these findings, I set out to track my own plant intake for two weeks to see if reaching 30 different plants per week was difficult.
RESULTS & OBSERVATIONS
* Average Diversity: Over two weeks, I consumed an average of 55 different plant species per week, far exceeding the recommended 30.
* Early Peak: Within two days, I had already surpassed 30 different plants. However, as the week progressed, I began repeating certain plants due to leftover meals and consistent breakfast choices.
* Tracking Helps: Keeping a visible list in the kitchen was crucial. Without it, I would have forgotten about small additions like herbs, spices, and nuts.
Tips for Increasing Plant Diversity in Your Diet:
1. Keep a List and Track Your Intake
Having a notepad or a digital tracker or simply a sheet of paper helps you stay mindful of your plant consumption and motivates you to add variety.
2. Diversify Within the Same Category
* Leafy Greens: Rotate between spinach, kale, arugula, and mixed salad greens.
* Vegetable Colors: Opt for different colored tomatoes, peppers, potatoes, and carrots for a wider range of nutrients. „Eat the Rainbow“ 🌈 and enjoy a wealth of polyphenols!
* Alliums: Instead of just white onions, try red onions, leeks, and shallots.
3. Add Some Excitement to Your Meals
Experiment with different herbs and spices to enhance both the cooking and eating experience.
4. Choose Whole Grains Over Refined Grains
Switching from white rice and pasta to wholegrain versions increases fiber intake and supports gut health.
5. Get More Protein and Support Your Gut Health with Legumes
Lentils, chickpeas, beans, etc. are multitaskers in the kitchen, perfect for salads, soups, sides dishes and stews.
6. Swap Processed Snacks for Fresh Options
Instead of chips with hummus, try dipping radish or cucumber slices for extra plant diversity.
7. Incorporate Fermented Foods
Foods like sauerkraut and kimchi provide both plant fiber and probiotics, benefiting gut bacteria in multiple ways.
8. Use Frozen Options for Off-Season Produce
Frozen peas, broccoli, and mixed vegetables are excellent alternatives when fresh produce isn’t available.
9. Reward Yourself with Gut-Friendly Treats
Enjoy your coffee with dark chocolate (70% or higher), or add fruits and nuts to your dessert.
Final Thoughts: A Simple Challenge with Big Rewards
Tracking my plant intake was a fun and eye-opening experience that reinforced the findings of the American and British Gut Projects. Reaching 30+ different plants per week is not only feasible but also enjoyable when approached creatively.
Eating is so much more than just fueling our bodies — it’s about pleasure, connection, and culture. That’s why it’s important to find a balance: taking care of our health while truly enjoying the process.
By making small, mindful adjustments, anyone can enhance their gut health without drastic dietary changes. Whether you add a handful of nuts, switch up your salad by adding sprouts, seeds or legumes, or experiment with new grains, every small step towards plant diversity makes a difference.
Your gut will thank you!
Interested in knowing more about your gut microbiome?
Please get in touch!
References
(1) McDonald, D. et al. (2018): American Gut: an Open Platform for CitizenScience Microbiome Research, mSystems, 3(3), pp. e00031-18. https://msystems.asm.org/content/3/3/e00031-18
(2) Wilkinson, J.E. et al. (2020): The British Gut Project: An Open Platformfor Citizen-Science Microbiome Research, Nature Medicine, 26, pp.1520–1524. https://www.nature.com/articles/s41591-020-0934-0
(3) Huttenhower, C., Segata, N. and Knight, R. (2020):Advancing microbiome science through standardization and global collaboration:Lessons from the American and British Gut Projects, Nature ReviewsGastroenterology & Hepatology, 17(10), pp. 647–660. https://www.nature.com/articles/s41575-020-0335-0.
