Do I need to eat 30 plants per week for a healthy gut?

Adina Thrive
Aug 20
2 min read

Diversify plant-based whole foods for gut health

Does eating more types of plants improve gut health?

A recent study shows eating at least 30 different plants per week improves gut health. Healthy gut microbiomes have been shown to improve overall health. Positive changes include more energy, less hunger, and fewer gastrointestinal symptoms like heartburn and gas. So, when it comes to eating a plant-based diet, diversification keeps you fit.

How it may work

Some plant-based foods contain prebiotic compounds and others have probiotic bacteria or live micro-organisms such as fermented foods. Plant diversity also increases fiber in the diet. Eating a combination of plant-based foods that naturally contain prebiotic, probiotic, live micro-organisms and fiber, creates synergy that encourages healthy gut bacteria changes. The more diverse you plant-based diet, the better your gut health.

What the research found

Laboratory equipment, computer screens, microsope — AI generated photo: laboratory equipment, computer screens, microscope

A Cambridge University study compared the gut microbes of 399 adults age 35 to 65. One group ate a blend of more than 30 whole food plants, (vegetables, mushrooms, herbs, nuts, seeds, spices, and whole grains). A second group took a probiotic supplement, and a third control group made no changes to their diets. After six weeks, people who ate more different plants experienced the most positive change to their microbiome based on stool samples. In a follow-up survey of 349 of the original cohort, compared to the control group, the 30-plant blend eating group reported increased energy and happiness, and reduced heart burn, indigestion, constipation, flatulence. The 30-plant blend group also experienced more frequent bowel movements, reduced constipation, and hunger.

Limitations

Researchers note that more extensive research is needed on the long-term impacts of eating 30 or more different plants per week. Also, the change in gut health did not significantly improve cardiometabolic biomarkers compared with the controls, possibly because the subjects were already healthy.

How to diversify your gut microbiome

Increasing the number of plants in your diet may be as simple as sprinkling a seed and nut mix on our salad. Keep a jar of mixed nuts and seeds in your pantry (sesame seeds, pumpkin seed, chia seeds, pine nuts, walnuts), use whatever you like. Sprinkle them on your meals. Use them on salads for sure, but also add them to oatmeal, breakfast hash, soups, and blend them in your smoothies. Need a quick snack, eat a handful of mixed seeds and nuts.

Include fermented foods in your recipes. Spread sauerkraut over your veggies and salads. Fermented red onions are a tasty addition to sandwiches.

Add mushrooms to your grocery list and keep them on hand to include in recipes. Mushrooms can be used as a meat substitute as mushroom burgers, mushroom meatballs, or vegan wings. Sauté mushrooms and add them to your veggie mix. There are many different varieties of mushrooms, so you can set a goal to try different kinds.