5 servings of fruits and vegetables a day has long been held as a staple of healthy eating alongside eating a portion of oily fish a week and having 6-8 drinks a day, but more recently nutritionists have started promoting a new idea – eating 30 plants a week. As opposed to aiming for 5 a day, the aims of eating 30 plant based foods a week is designed to provide benefits for your gut health, immune system, and overall well-being.

The guidelines have a focus on diversity rather than quantity of foods and come in several different forms:

• Fruits (Apples, Bananas, Oranges etc.)
• Vegetables (Carrots, Onions, Broccoli etc.)
• Herbs (Basil, Mint, Tarragon etc.)
• Spices (Paprika, Garlic, Clove etc.)
• Grains (Rice, Quinoa, Oats etc.)
• Legumes (Lentils, Peas, Chickpeas etc.)
• Seeds (Pumpkin, Sesame, Sunflower etc.)
• Nuts (Cashews, Walnuts, Almonds etc.)

The reason behind this as shown in studies is that gut health thrives on diversity. The American Gut Project found that people who eat 30+ types of plants per week had more diverse and resilient gut microbiomes. It was also found to link to stronger immune systems, better digestion, and improved mental health.

Variety is the key principle of this diet. Different plants provide a range of fibres, polyphenols, and other micronutrients, each of which provide different benefits for your gut bacteria:

• Gut Health: More plant diversity leads to a more diverse microbiome, which improves immune response, digestion, and nutrient absorption.
• Immune System: A healthy gut improves the immune system, which protects against inflammation and illness.
• Mental Health: Emerging research shows links between a healthy gut and mental well-being, including reductions in anxiety and depression.
• Environmental Benefits: Consuming a wide variety of plants encourages sustainable farming practices and can reduce monoculture farming, increasing biodiversity.

Reaching 30 plants doesn’t have to be hard. Fresh, frozen, dried and canned foods all count towards your total and some simple tips to improve your mix include:

• Mixing up salads with a variety of vegetables and seeds,
• Rotating the fruits and vegetables you eat each week,
• Incorporating more herbs, seeds, nuts and spices as extras and flavourings into your standard meals.

Whilst both 5 a day and 30 a week are simple concepts to get your head around, the challenge is achieving them! If you focus on plants that you enjoy and plan ahead to create a wide variety of meals you should be able to achieve your 30 a week whilst having flexible, flavourful, and fun meals!