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Eating 30 Plants Every Week For Gut Health

That’s 30 different types of plants across all 6 plant food groups: fruits, vegetables, wholegrains, legumes (beans & pulses), nuts & seeds, herbs & spices. Plant-based foods play a key role in improving gut health by contributing to the diversity of the gut microbiome.


The more diverse, whole plant-based foods you eat, the more you’re likely to boost the diversity of the trillions of gut microbes you have.

Why does that matter? Essentially, the more diverse your microbes are, the more skills your gut microbiome has, and the more they can look after you… it’s all about the give and take, like in all relationships.

They do so much for us:

> Training our immune system.
> Making essential vitamins, hormones and more.
> Keeping our gut barrier strong.
> Helping to balance our blood sugar levels.
> Communicating with our brain and other organs.
> And ultimately helping to protect us against many diseases.

That does not mean you have to cut out food groups and eat 100% plant-based for good gut health. No restrictive diets here!

And if you’re sitting there thinking “but so many foods give me gut symptoms!” I promise it doesn’t need to be that way – well, not for all sensitivities anyway. Often reactions to legumes, cruciferous vegetables like broccoli or brussel sprouts, radishes, green beans etc. are based on a gut imbalance. Not only can you improve your gut health / microbiome balance through “diet” but you can also support your gut with specific supplements, ozone therapy and so much more… but today’s article isn’t about that. It’s about food diversity.

Benefits of eating 30 plants per week

The gut microbiome is comprised of trillions of microbes, mainly bacteria, residing in the intestines. A healthy gut microbiome is believed to function as an organ and produce a favourable impact on the digestion as well as overall health.

Research studies have suggested that a diverse gut flora that contains health-promoting bacteria such as Bifidobacteria and Lactobacillus can boost digestive functions and even improve the body’s ability to fight potentially harmful microorganisms residing in the digestive tract including Staphylococcus and E.coli.

Having a healthy, diverse gut microbiome is also linked to stronger immunity. A healthy and diverse gut flora can play a major role in reducing the risk of a number of acute and chronic conditions including food allergies, inflammatory bowel diseases, indigestion, irritable bowel syndrome, and metabolic disorders like diabetes, obesity, and gout.

One research study aimed has revealed that people who consume more than 30 types of plants every week are more likely to have a more diverse and healthier gut microbiome, compared to those consuming less than 10 plant-based foods per week.

Interestingly, these benefits are linked to the intake of the plant-based foods consumed by a person and not just following a vegan or plant-based diet that is restricted to eating only a few foods.

Some studies have also revealed that consuming a variety of fruits, vegetables, and other plant-based foods could lead to a remarkable improvement in gut health.

These benefits are believed to be associated with the higher amount of fibers in most fruits, vegetables, and whole grains. Certain types of dietary fibers can also be fermented and used by the body to feed healthy gut bacteria.

The process of fermentation also results in the production of short-chain fatty acids that can feed and protect the cells in the lining of the gut. This benefit could help to reduce the risk of a leaky gut and may also lead to stronger immunity.

Eating a fiber-rich diet can also promote bowel movements thereby relieving constipation, improving digestion, and supporting the elimination of toxins from the body.

Moreover, plant-based foods also offer a variety of essential nutrients including vitamins, minerals, complex carbohydrates, antioxidants, proteins, and healthy fats. The nutritional composition varies among different plant-based foods. This marks the importance of consuming a wide variety of plants every week to ensure your body receives all the nutrients needed for the optional functioning of all vital organs.

Tips to include plant-based foods in your diet

Fruits and vegetables form the major share of the plant-based diet. However, there are several other food options that belong to this group.

Here are some different examples of plant-based foods you can eat every week:

> Fruits
> Vegetables
> Nuts such as walnuts, almonds, cashew nuts, and hazelnuts
> Seeds like flaxseeds, sunflower seeds, pumpkin seeds, and chia seeds
> Beans and pulses such as chickpeas and lentils
> Whole grains like rice, wheat, oats, millets, quinoa, and buckwheat

You can aim to eat at least 30 types of plants every week by including foods from a variety of plant-based sources given above.


An intake of a variety of plant-based foods could play a key role in developing a healthy and diverse gut microbiome. This, in turn, would produce a remarkably favourable impact on your digestive functions and immunity as well as your overall health.

Eating 30 different plants from a variety of fruits, vegetables, pulses, beans, nuts, seeds, and whole grains every week would improve your gut health and help you avoid several diseases linked to poor metabolic health, weak immunity, and slow digestion.

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