30 Plants a Week – Your Turbo Boost for a Healthy Gut

Do you often struggle with bloating, a sluggish gut, or that heavy, full feeling? Then it’s time to bring more variety into your diet. A diverse, plant-rich diet can do wonders for your digestive health. And there’s one simple, science-backed rule that helps: eat 30 different plants each week.

Why 30 different plants a week?

The “30 plants rule” is based on research findings (notably from The American Gut Project), which show that people who eat a greater variety of plant-based foods tend to have a healthier, more resilient gut microbiome. These "good" gut bacteria play a key role in digestion, nutrient absorption, immune function — and even our mood.

In other words: the more diverse your plant intake, the more you nourish the microbes that support your health.

What counts toward the 30?

Good news — you don’t need to eat exotic superfoods every day. All plant-based foods count — even many you might not normally think of:

• Vegetables: Broccoli, cauliflower, zucchini, carrots, spinach, sweet potatoes...

• Fruit: Berries, apples, pears, kiwis, figs...

• Legumes: Lentils, chickpeas, beans, peas...

• Whole grains: Oats, quinoa, brown rice, millet, buckwheat...

• Nuts & seeds: Almonds, walnuts, chia seeds, sunflower and pumpkin seeds...

• Herbs & spices: Parsley, turmeric, oregano, ginger...

• Even coffee and dark chocolate (70%+) count!

How much of each do I need for it to count?

Each plant type counts once per week, whether fresh, frozen, or dried. To "count," the quantity should be meaningful — about a handful for vegetables, fruits, grains, legumes, etc., or 1 teaspoon for herbs, spices, and seeds.

What are the actual benefits?

Fewer digestive issues: Plant fibers support regular digestion and help prevent constipation.

More energy & better mood: A healthy gut produces neurotransmitters that influence how you feel — but only if it’s in good shape.

Stronger immune system: A diverse microbiome protects you from inflammation and harmful microbes.

Long-term health: Plant variety has been linked to reduced risk of heart disease, type 2 diabetes, and more.

6 Easy Tips to Reach 30 Without Stress

1. Think in colors: The more colorful your plate, the better for your gut.

2. Mix up your muesli: Oats, berries, nuts, and seeds — you’re easily hitting 6–8 plant points in one bowl.

3. Swap your grains and legumes: Instead of just pasta, try quinoa, spelt, bulgur, or lentils.

4. Use herbs and spices as boosters: Just one teaspoon counts — basil, parsley, turmeric, cinnamon… they add flavor and variety.

5. Snack smart: Veggie sticks with hummus, a handful of nuts, or some dark chocolate are plant-powered wins.

6. Make a checklist: Track your weekly “plant points” — it’s fun and motivating. Turn it into a friendly challenge with your family!

What a Plant-Rich Day Looks Like

Wondering how on earth you’re supposed to get to 30 plant types in a week? Here’s a real-life example of a single day that already gives you around 21 plant points — no superfoods or complicated recipes needed:

Breakfast

Classic oatmeal with fresh blueberries, an apple, walnuts, and a teaspoon of chia seeds, topped with a dash of cinnamon.

That’s already 6 plants in one bowl.

Lunch

A colorful lentil salad with green lentils, bell pepper, carrots, cucumber, arugula, and fresh parsley, dressed with lemon juice and olive oil. Add a slice of wholegrain bread.

That’s 7 more plants.

Dinner

A hearty vegetable stir-fry with broccoli, zucchini, chickpeas, red onion, and garlic, seasoned with turmeric and cumin, served over basmati rice.

That’s 8 more plant points.

All ingredients are included in meaningful amounts — at least a handful or a teaspoon — and show just how achievable this is with a little planning. Add a few more fruits, veggies, legumes, or nuts throughout the week, and you’ll hit 30 in no time — giving your gut daily support. Of course, you don’t need to hit 30 every single day — this is just to show it’s absolutely doable!

Bottom Line: Your Gut Loves Variety

When you nourish your body with 30 different plant foods each week, you strengthen your gut flora, support smoother digestion, and give your energy and mood a boost. It's not about being perfect — it’s about eating more mindfully, more colorfully, and more plant-based.

Start today — your gut will thank you.

Important: Increase fiber intake gradually!

One last but important note: always listen to your body.If you struggle with bloating, digestive discomfort, or intolerances, large amounts of fiber may not be well tolerated — at least not right away. In general, fiber intake should be increased gradually, giving your gut time to adapt.

And if you’re dealing with food intolerances or ongoing symptoms, it’s best to address those first. Don't hesitate to seek guidance from a qualified expert.