Counting up the number of plants you eat in a week might help you have a healthier gut. Researchers found that eating at least 30 different plants a week helped people diversify their microbiome. And this diversity of good bacteria in the digestive tract can lead to health benefits, like having more energy and even decreasing the risk of obesity, diabetes and IBD (inflammatory bowel disease).

Scientists found that the number of different types of plant foods eaten – including fruits, vegetables and whole grains had a bigger impact than if the person ate a vegetarian or vegan diet.

This is the type of research dietitians like to share – it’s about eating more, not being restrictive. So we took a look at the research and highlighted some of the insights.

How did researchers make the connection between eating 30 plants and a healthy gut?

Scientists at the Microsetta Initiative at UC San Diego reviewed data from a large crowd-sourced database of citizen scientists who answered questions about their diet and submitted stool samples. After review, researchers then analyzed the reliable information for about 1,600 people. They found that people who reported eating 30 or more different types of plants per week had a more diverse mix of gut microbes – or good bacteria compared to those who ate fewer.

The people who ate more than 30 plants also had more plant compounds which can play a beneficial role in health overall. These compounds included fiber and the precursors to short-chain fatty acids. Short-chain fatty acids can be anti-inflammatory, anti-obesity, anti-diabetes, heart-protective and brain-protective.

Does it have to be 30 different plants?

It should be. The whole point is to get the unique nutrients – including antioxidants, fiber, vitamins, minerals, fats, proteins and starches found in 30 different plants.

Every plant we eat has unique and important antioxidants – each of which can have beneficial effects on different parts of the body including eyes, muscles, bones, brain and so on.

The same can be true for different types of fiber. For example, asparagus, garlic, jicama, and onions contain a type of prebiotic fiber, inulin, which nourishes the good bacteria in the gut, and may also increase bone mineral density. Oatmeal, avocados, beans, carrots, bananas, oranges and apples contains soluble fiber for helping the food move slow and evenly through the gut to help with satiety, and may help lower blood sugar and cholesterol. Insoluble fiber helps with regularity and is found in the peels of fruits and vegetables (eat the peels!), whole-wheat breads, brown rice, beans, nuts, seeds, raspberries, dried fruits, cauliflower and cooked quinoa.

So it makes sense that a variety of different plants with all their unique nutrients are needed throughout the week.

What counts as one of the 30 plants?

Fruits, vegetables, whole grains, seeds, nuts, and even herbs and spices. More details on that below.

Can you eat 10 pieces of asparagus, 10 peanuts, five pieces of whole wheat toast and five strawberries and be done for the week?

Not exactly, but it’s a good start!

The idea of 30 plants in a week gives people a more long-range goal. While the popular “five fruits and vegetables daily” is still a good goal, it may be less daunting to think about reaching a weekly goal instead of a daily one.

A good rule of thumb is try to eat a fruit and a vegetable daily at both lunch and dinner – that already gets you to about 28 plants weekly! Then, also try to eat mostly whole-grain breads and cereals. With that, you should easily be at 30 plants.

How can I keep track of 30 plants per week?

A sticky note on the fridge would work; just add tally marks when you eat another plant. If you are away all day, think through what you ate and tally it down.

It’s fine to eat a banana every day at breakfast, count all seven bananas; just try to get a variety of other plants throughout the week. No need to obsess over it; every speck of parsley doesn’t need to be counted, and some weeks you might not make it to 30. The idea is to ‘branch’ out a bit and add plants to as many meals or snacks as possible.

Specifically, how can I eat more whole grains?

• Look for “whole wheat flour” to be the first ingredient on bread, or “whole grain wheat” on crackers.
• Pick cereals with “whole grain oats” or “whole grain wheat” or another whole grain as the first ingredient.
• If whole grain cereals are “too crunchy,” eat a half-and-half bowl: half whole grain cereal and half sweeter cereal.
• When making muffins or pancakes, sub in whole wheat flour for half of the all-purpose flour.
• Make savory oatmeal for lunch or dinner.

How can I eat more fruits?

• Always have dessert, but make fruit the dessert of choice. Think microwave “baked” apples stuffed with nuts and raisins, grilled peaches or pears drizzled with honey and fruit-yogurt-jam parfaits.
• Throw frozen fruit into a bowl of plain yogurt or oatmeal, a fresh fruit salad or a quick rice pudding of cooked rice warmed with milk.
• Experiment with raisins instead of sports chews for faster 5K race times, and prunes for their ability to satisfy and curb hunger.
• Convenient canned fruit is always-in-season; add it to pots of whole grains like bulgur or brown rice for a variation of pilaf, or whizz with oil and lemon juice for homemade salad dressing.
• Add the sparkle of orange, lemon or lime juice to any pot of soup, stew, salad or whole grains that tastes flat.

How can I eat more vegetables?

• Spread hummus on a sandwich instead of mayo.
• When making a cheese quesadilla, schmear a spoonful of canned refried beans on one tortilla.
• Serve at least one bean-based meal per week like chili, bean salad or pasta with beans.
• Add herbs, leafy greens, peppers, mushrooms or canned beans to jarred pasta sauce.
• Make soup (even canned soup) and throw in any veggies from the fridge including carrots, potatoes, broccoli, squash, or canned beans or any frozen vegetable.
• Store ready-to-snack-on vegetables in the front of the fridge for when the family is starving: baby carrots, mini peppers, mini cucumbers or cooked-from-frozen edamame.

How can I eat more seeds and nuts?

• Sprinkle pumpkin seeds, sesame seeds or sunflower seeds on everything from breakfast to dessert. Think oatmeal, boxed breakfast cereal, salads, pasta, tacos, soup, dip, chips with salsa, any appetizer, pudding or ice cream.
• Add nuts to the top of any rice or pasta dish; like spaghetti with pesto topped with pistachios, or stir-fry and rice with chili crisp and peanuts.
• Stir nuts or seeds into any quick bread like banana bread, muffins or pancakes.
• Make your own granola.

How can I eat more herbs and spices?

• Toss handfuls of fresh herbs like parsley, cilantro, mint and basil into green salads.
• Instead of adding the called-for tablespoon of a fresh herb to a recipe, add a cup-full, especially to stews, soups, casseroles, sandwiches and salads.
• Shake any spice or herb from your spice drawer into scrambled eggs or tofu.
• Find a spice blend you like and sprinkle it on more plants: brown rice, potatoes, roasted vegetables or popcorn.

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