Why You Need 30 Plants in Your Diet Each Week (And How to Make it Easy!)
Ever heard of the "30 plants a week" challenge? This simple guideline encourages eating a variety of 30 different plant foods each week, and is proven to work wonders for gut health.
Research from experts like Tim Spector, founder of the Zoe Project, and Hugh Fearnley-Whittingstall, a champion of natural foods, shows that eating a diverse range of plants fosters a healthier gut microbiome. This, in turn, supports overall wellness, boosts long-term health, and can even help with weight management.
At first, that number can sound like a lot but don’t worry, it’s easier (and more rewarding) than you might think!
What Counts as a "Plant"?
“Plants” don’t just mean leafy greens and carrots. Whole grains like quinoa and oats, legumes such as chickpeas and lentils, plus fruits, nuts, seeds, herbs, and spices all count towards your 30-a-week goal. Here’s a bonus; different colours of the same vegetable each count as their own "plant," so red and yellow peppers? Both add to your total.
Why 30 Different Plants?
The idea is simple but powerful: each plant contains unique fibres and nutrients that feed the beneficial bacteria in your gut. Studies have shown that a more diverse microbiome leads to:
Improved digestion: A healthy gut means smoother digestion and less bloating.
Increased Energy: A rich microbiome means more efficient nutrient absorption, often resulting in noticeable improvements in energy levels.
Stronger immune system: Since about 70% of our immune system resides in the gut, keeping it healthy helps the body fight off infections more effectively.
Enhanced Mood: Your gut produces serotonin, the “feel-good” hormone, so a balanced gut can mean a brighter, more balanced mood.
Weight Management: A thriving gut can support a balanced metabolism, aiding in weight management by helping the body process nutrients effectively and reduce cravings.
5 Simple Tips to Hit Your 30-Plant Goal
If you’re wondering how you’ll keep track of 30 plants without it becoming a chore, here are some easy, tasty tips to help you reach that goal with minimal effort.
Make Mixed Salads a Staple Load up on salads that include multiple greens (like watercress, kale, and spinach), a mix of veggies, and a sprinkle of nuts or seeds. Salads are an easy way to incorporate several plants at once without overthinking it.
Upgrade Your Breakfast Swap simple toast or cereal for a bowl of oats sprinkled with berries, chia seeds, a few walnuts, and a dash of cinnamon. Overnight oats, smoothies, and chia pudding can pack 4–5 plants in one go.
Get Creative with Herbs and Spices Herbs and spices count, and adding fresh or dried versions to your meals is an easy win. Think turmeric in your eggs, basil in your pasta, and cumin seeds with roasted root veg. They not only enhance flavour but bring unique phytonutrients to the table.
Use Mixed Beans and Grains. Instead of sticking with one type of bean or grain, choose mixes. For example, try a grain salad with quinoa, barley, and brown rice. Or make chilli with kidney beans, black beans, and lentils. This approach immediately adds three types of plants to a meal. A little variety goes a long way!
Eat the Rainbow: Aim to fill your plate with a variety of colours. Purple cabbage, red peppers, green spinach, and orange butternut squash all bring unique benefits. My winter beetroot salad is a colourful, gut-friendly dish that’s easy to throw together!
Link to recipe
How Reset with Rachel Makes It Easy
Small Changes, Big Results: With my coaching, the goal is to make this as easy as possible. Together, we can reset your approach to eating by finding small, realistic ways to add a wide variety of plants to your weekly routine. Eating 30 plants a week isn’t about making drastic changes to your diet or spending hours in the kitchen. It’s about mixing things up, and over time, these small adjustments become lasting habits. Not only will you boost your gut health, but you’ll also support your immune system, improve digestion, enhance your mood and energy levels, and have better control over your weight.
Next time you’re out shopping, look for something new. Pick up a few veggies, fruits, or grains you've never tried before. Your gut and your future self will thank you for it!
Growing micro-greens on my windowsill - an easy win for making my 30-a-week goal. Sprinkle over salads and soups.
This is the book everyone should
have on their Christmas list: https://www.waterstones.com/book/how-to-eat-30-plants-a-week/hugh-fearnley-whittingstall/tim-spector/9781526672520
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