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  • Writer's pictureAmie Butler

30 Plants a Week: The New Paradigm for Optimal Nutrition




In recent years, there has been a growing awareness of the importance of a plant-based diet for overall health and well-being. Traditionally, the recommendation has been to consume "5 a day" fruits and vegetables, but emerging research suggests that aiming for a more diverse and substantial goal of consuming 30 different plants each week could be the key to unlocking a myriad of health benefits. In this blog post, we will explore the science behind why eating 30 plants a week is the new standard for optimal nutrition.




  1. Diversity of Nutrients:

Consuming a variety of plant-based foods ensures a broader spectrum of nutrients. Different plants contain different vitamins, minerals, antioxidants, and phytochemicals, each contributing to our overall health in unique ways. By aiming for 30 different plants a week, individuals can maximize their intake of essential nutrients, supporting various bodily functions and promoting optimal health.

  1. Gut Microbiome Health:

The human gut is home to trillions of microorganisms that play a crucial role in digestion, nutrient absorption, and overall immune function. Research indicates that a diverse range of plant-based foods can positively impact the gut microbiome. Eating 30 different plants a week provides a rich source of fiber, prebiotics, and other compounds that nourish beneficial gut bacteria, fostering a balanced and resilient microbiome.

  1. Reduced Inflammation:

Chronic inflammation is linked to various health conditions, including heart disease, diabetes, and certain cancers. Many plant foods, such as fruits, vegetables, nuts, seeds, and whole grains, possess anti-inflammatory properties. The diverse array of bioactive compounds found in different plants can collectively contribute to mitigating inflammation, providing a protective shield against chronic diseases.

  1. Antioxidant Power:

Plants are rich in antioxidants, which play a crucial role in neutralizing harmful free radicals in the body. Consuming a wide variety of plant-based foods ensures a continuous influx of diverse antioxidants, helping to combat oxidative stress and reduce the risk of cellular damage. Aiming for 30 different plants a week is like creating a powerful antioxidant army that safeguards our cells and tissues.

  1. Weight Management and Metabolic Health:

A plant-based diet, particularly one that includes a wide variety of plants, has been associated with weight management and improved metabolic health. The fiber content in plant foods promotes satiety, helping to control appetite and prevent overeating. Additionally, the diverse nutrients in different plants support metabolic processes, contributing to better overall metabolic health and moreover has been associated with a reduced risk of Type 2 Diabetes and Alzheimers.


To read the American Gut Project Study from 2018 you can click on the button below.



What Counts as a Plant?

  1. Fruits and Vegetables:

  • Include a colorful array of fruits and vegetables in your diet. Aim for a mix of leafy greens, cruciferous vegetables, root vegetables, berries, citrus fruits, and more.

  1. Whole Grains:

  • Choose a variety of whole grains such as quinoa, brown rice, oats, barley, and farro. These not only add nutritional diversity but also provide essential fiber.

  1. Legumes:

  • Incorporate different legumes like lentils, chickpeas, black beans, and edamame. These are excellent sources of plant-based protein and fiber.

  1. Nuts and Seeds:

  • Include a range of nuts and seeds in your diet, such as almonds, walnuts, chia seeds, flaxseeds, and sunflower seeds. These contribute healthy fats, protein, and various micronutrients.

  1. Herbs and Spices:

  • Don't forget about herbs and spices. Fresh herbs like basil, cilantro, and mint, along with spices such as turmeric, cinnamon, and ginger, add flavor and phytonutrients.



30 plants a week challenge
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