30 Plants a Week

Eating 30 plants a week might sound like a challenge, but it's simpler than you think and incredibly beneficial for your health. Whether it’s vegetables, fruits, grains, or legumes, every plant contributes to a diverse and thriving gut microbiome. This guide will help you understand why this target matters, how to hit it, and answer some common questions along the way.

Why Should You Eat 30 Plants a Week

A diverse diet, rich in plant-based foods, is essential for optimal health. Studies have shown that eating 30 different plants a week supports gut health by feeding the good bacteria in your digestive system, which in turn boosts immunity, improves mental health, and reduces inflammation.

One key study by the American Gut Project revealed that people who eat 30 or more plants weekly have a more varied gut microbiome than those who eat fewer. A varied microbiome is linked to better overall health, so aiming for this target is a step towards a healthier you.

Where Does ‘30’ Come From?

The goal of 30 plants a week comes from the idea that variety matters more than quantity. It’s not just about eating your 5-a-day but ensuring you consume a wide range of plant foods. Each plant contains unique nutrients and fibres, which support different types of beneficial gut bacteria. By eating 30 different types, you’re giving your microbiome the diverse fuel it needs to thrive.

30 Plants a Week Checklist

Incorporating 30 different plants a week doesn’t mean just eating vegetables. Plants include everything from fruits to spices. Use this checklist to keep track:

Vegetables

• Include a variety of different types of vegetables—leafy greens, root veg, and cruciferous options like broccoli.
• Can you eat too many vegetables? While it’s hard to overdo it, balance is key. Overeating vegetables at the expense of other nutrients can lead to imbalances.

Fruit

• Aim for a mix of colours. How much fruit should you eat a day? Generally, 2–4 servings is a good target, as part of your 5-a-day.

Legumes

• Chickpeas, lentils, and beans are not only great sources of protein but also count towards your 5-a-day.
• Do chickpeas count as 5-a-day? Yes, they do!

Grains

• Whole grains like oats, quinoa, and barley provide fibre and nutrients.

Nuts and Seeds

• A handful of mixed nuts and seeds adds crunch and nutrition to salads or porridge.

Herbs and Spices

• Fresh herbs like parsley and coriander, as well as spices like turmeric, also count towards your plant total.

How To Eat 30 Plants a Week

Struggling to hit the magic number? These tips will help:

• Stock up: Keep canned beans, frozen vegetables, and dried pulses on hand. They’re convenient and versatile for meals.
• Supercharge salads: Add nuts, seeds, apples, or fennel to your salads for extra flavour and variety.
• Liven up yoghurt: Top plain live yoghurt with berries, nuts, or a drizzle of honey for a plant-packed snack.
• Embrace beans: Use beans in soups, stews, and dips, or as a meat substitute in recipes. Mix varieties for added diversity.
• Hidden greens: Stir spinach or kale into curries and stews—they’ll wilt down without overpowering the dish.
• Snack smarter: Replace crisps with veggie sticks, nuts, or dried fruit to add more plants to your diet.

• Blend a smoothie: Smoothies are a delicious way to pack in multiple plants at once. Use a mix of fruits, vegetables, nuts, seeds, and even herbs to create a nutrient-rich drink.

Organic Superfood Juices

For an easy way to boost your plant intake, try our organic Superfood Juices. We’ve done the hard work of sourcing high-quality, nutrient-dense plants like wheatgrass, barley grass and nettles, which aren’t always available in supermarkets. Add them to smoothies or drink them with coconut water for a convenient way to hit your 30 plants a week goal.

FAQs

Is garlic one of your 5-a-day?

Yes, garlic counts as a vegetable and contributes to your 5-a-day.

Do olives count towards 5-a-day?

Yes, as long as they’re fresh or preserved in water rather than oil, olives count towards your 5-a-day.

Do chickpeas count as 5-a-day?

Yes, chickpeas, lentils, and other legumes are all part of the 5-a-day.

What should I eat every day?

For a balanced diet, aim to include vegetables, fruits, whole grains, and healthy proteins daily. For more ideas, read our Healthy Foods to Eat Every Day blog.

Eating 30 plants a week is a simple and effective way to improve your health. By embracing variety and incorporating small changes, like adding pulses to your meals or swapping snacks, you’ll not only hit your goal but also discover delicious new flavours. Let us help you on your journey to better health with our organic Superfood Juices!