30 plants a week: the easiest way to support your gut health
Variety matters more than perfection. Here is how to reach 30 different plant foods a week without changing everything you eat.
Research on the gut microbiome suggests that eating a wide variety of plant foods is linked with a more diverse community of gut bacteria. The good news: herbs, spices, nuts, seeds, whole grains and beans all count.
Start with what you already eat
Write down every plant you ate last week. Most people are surprised to find they are already halfway there.
Five easy wins
- Swap single beans for a mixed bean tin.
- Keep a jar of mixed seeds to sprinkle on everything.
- Add a handful of fresh herbs to soups and salads.
- Try a new grain each week: farro, buckwheat, millet.
- Use frozen mixed berries and vegetables, they count too.