30 Different Plants Per Week

Why It's Important to Get 30 Different Plants Per Week into Your Diet

Eating a diverse range of plant foods is increasingly recognised as one of the cornerstones of good health. While the "5-a-day" rule has long been promoted, there's growing evidence that aiming for 30 different plants per week could be even more beneficial. This might seem like a tall order, but understanding the reasons behind it could be the motivation you need to shake up your diet a bit and add in more variety.

1. Gut Health and Microbiome Diversity

One of the most significant reasons for eating a variety of plants is the positive impact it has on your gut microbiome. Your gut is home to trillions of microorganisms that play crucial roles in digestion, immune function, and even your mental health. A diverse diet feeds a wider range of these microbes, helping you to maintain a balanced and healthy microbiome.

Studies have shown that people who eat more than 30 different plants per week have a more diverse gut microbiome compared to those who eat fewer plants. This diversity is linked to numerous health benefits, including better digestion, improved immunity, and reduced inflammation. Each type of plant introduces different fibres, polyphenols, and other bioactive compounds that nourish various ‘good’ gut bacteria, ensuring a thriving ecosystem.

2. Nutrient Variety

Different plants offer different nutrients. By consuming a wider variety, you're more likely to get a more rounded range of vitamins, minerals, and phytonutrients. For example, leafy greens like spinach and kale are rich in iron and calcium, while orange and red coloured fruits and vegetables like carrots and tomatoes are packed with beta-carotene, which is important for eye health.

I like to encourage my clients to think about ‘eating the rainbow’ when they are preparing meals.

A diet that includes 30 different plants each week helps cover the spectrum of nutrients your body needs. This variety ensures you're not only meeting your basic nutritional requirements but also gaining the unique benefits each plant provides, from antioxidants in berries to the anti-inflammatory properties of nuts and seeds.

3. Supporting Long-term Health

A diet rich in plants is linked to lower risks of chronic diseases such as heart disease, diabetes, and certain cancers. The protective effects of plant foods are well-documented, and the more varied your intake, the broader your defence against these conditions!

What’s more, plants are naturally low in unhealthy fats and high in fibre, which supports heart health by lowering cholesterol levels and improving blood pressure. The antioxidants found in plants also help combat oxidative stress, a major contributor to ageing and disease. 

4. Improving Dietary Habits

Focusing on consuming 30 different plants per week can shift your overall dietary habits in a healthier direction. It encourages the inclusion of more whole-foods in your diet, reducing reliance on processed foods, which are often high in sugar, unhealthy fats, and salt. This approach also promotes mindful eating, as you'll likely become more conscious of the variety and quality of the foods you're consuming.

When you strive to include a variety of plants, you're more likely to experiment with new recipes, try new foods, and generally become more aware of your eating habits. This not only benefits your health but also makes eating a more enjoyable and joyful experience.

5. Environmental Impact

Diversifying your plant intake also has environmental benefits. A diet rich in a variety of plant foods supports sustainable farming practices and biodiversity. It reduces the demand for monoculture crops, which can deplete soil nutrients and harm ecosystems.

By choosing a wider range of plant foods, you may be more likely to eat seasonally and locally, further reducing your carbon footprint. In a world where sustainable living is becoming increasingly important, making conscious choices about your diet is one small way in which to contribute.

How to Achieve 30 Different Plants Per Week

While 30 different plants might sound like a lot, it's more achievable than you might think. You can start now, simply by keeping track of the different plants you eat each week. This include fruits and vegetables but also nuts, seeds, grains, legumes, and even herbs and spices count too. Mix up your meals by adding a handful of spinach to your smoothie, a sprinkle of herbs & toasted seeds to your lunch, snacking on a variety of nuts, or adding in extra veggies to your evening meal.

You don’t need to make drastic changes overnight. Begin by gradually increasing the variety in your diet and enjoy the process of discovering new foods and recipes. Over time, you'll find that reaching 30 different plants per week becomes second nature.

Incorporating 30 different plants into your weekly diet is a powerful way to help improve your overall health, supporting your gut microbiome, and contributing to a more sustainable environment. With a bit of creativity and mindfulness, your goal becomes not only achievable but can also lead to a richer and more satisfying diet. So next time you plan your meals, remember variety is queen—your body and the planet will thank you.

Sarah x