30 Plant Foods Challenge

Can YOU eat 30 Different  Plant Foods in a week?

We all know that eating plants is good for us. However, eating a large VARIETY of plant foods is even better. Eating many different plant foods improves our gut health by encouraging the growth of different species of bacteria that live there, especially the healthy, beneficial (good) bacteria. You’ve probably heard about the importance of “gut health” but what does this mean?

Gut microbiota or gut flora, comprises trillions of microorganisms living in our gastrointestinal tract. The microorganisms consist of bacteria, viruses, protozoa, and fungi. These microorganisms are found throughout the body, but the largest numbers live in the small and large intestines. The gut microbiota comprises both helpful and potentially harmful (pathogenic) microbes. Usually, in a healthy person, the gut microbiota is symbiotic with the human body, where both are beneficial to each other, and all the microbes coexist without issues. Supporting gut health means keeping the balance happy and allowing the most beneficial species to thrive.

Why do we need a healthy gut flora?

As well as assisting in the breakdown of food and absorption of nutrients, research shows that these microbes play a role in supporting other areas of health. These include supporting immune health, brain health and cognition as well as gastrointestinal health [1].

Why 30 plant foods?

Each gut microbe has different food preferences. Nourishing our gut with a wide variety of plants helps to ensure that a wide range of beneficial microbes are catered for.

The idea of 30 plants came from The American Gut study, which discovered that eating more than 30 different types of plant per week was associated with a healthier gut microbial community, in contrast to those who consumed 10 or fewer [2]. Those consuming >30 displayed increased gut microbial diversity and an abundance of protective microbes, and fewer antibiotic resistance genes. 

In addition to supporting this healthy gut flora, a diet with diversity in plant foods will be rich in prebiotics, fibres, polyphenols as well as vitamins and minerals.

The Challenge

It’s as simple as eating up to 30 different plants in a 7-day period, portions do not matter! Each food item only counts once in the week, even if you eat it lots of times. This is a great activity to get the whole family involved. Put a chart on the fridge for every family member to see who can get to 30 in a week.

If you sprinkle a few walnuts on your oatmeal that counts as two plant foods – walnuts and oatmeal – you do not have to count portions, or eat a specific amount – just write down all the different plant foods that you eat in a week. If you happen to add almond milk to your oatmeal with walnuts, you now have three different plant foods at one meal.

Tips For Getting Started

• Choose a start date and commit to writing down each time you consume a new or different plant food over 7 consecutive days.

• Consider trying a new fruit or vegetable that you haven not eaten in the week before.

• Herbs and spices are a really simple way to add variety and flavor to your cooking and they count as plant foods. Add fresh herbs to your salads and spices to your soups.

• Look for mixed beans like a 7-bean soup mix to boost your bean variety.

• Buy frozen berry mix to add to yogurt, smoothies or porridge 

• Add vegetables to your omelet

• Sprinkle toasted seed mix on soups or salads.

• Swap out meat for a vegetarian protein option 1-2 days of the week, like dried beans, lentils, mushrooms, veggie burgers, tofu, etc.

• Vegetable stir-fries or trays of mixed roast vegetables are easy meal options to get lots of different plants on a plate.

• Swap the ultra-processed snacks like potato chips or candy for a handful of nuts, a  piece of fruit with nut butter or cheese

  
  

What Counts as a Plant Food?

If the food comes from a plant and is minimally processed, it counts! Plant foods include all  fruits and vegetables, legumes (peas, lentils, tofu and canned or dried beans), grains, milks made from nuts or grains, nuts and seeds.

Download Your Free Checklist Here:

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Let me know in the comments below how many plants you get! Aim to increase by 2-3 plants per week until you hit 30 and then go for variety each week.

[1]           Valdes AM, Walter J, Segal E, Spector TD. Role of the gut microbiota in nutrition and health. BMJ 2018;361:36–44. https://doi.org/10.1136/BMJ.K2179.

[2]            McDonald D, Hyde E, Debelius JW, Morton JT, Gonzalez A, Ackermann G, et al. American Gut: an Open Platform for Citizen Science Microbiome Research. MSystems 2018;3. https://doi.org/10.1128/MSYSTEMS.00031-18.