Why 30 plants a week is great for your gut

As the new year rolls in, it’s a great time to look for ways to reset, recharge, and start fresh. One of the simplest and most effective ways to improve your health is by focusing on your gut. 

Diverse eating that includes at least 30 different plants each week can do wonders for your gut health, overall wellbeing, and energy levels. Here’s why you should make this your goal for a healthy January kickstart—and how it connects beautifully to living meat-free.

The science behind 30 plants a week

Your gut is home to trillions of microorganisms, collectively known as your gut microbiome. These tiny organisms play a vital role in digestion, immunity, and even mental health. Research shows that one of the best ways to support a diverse and thriving microbiome is to eat a wide variety of plant-based foods.

Aiming for 30 different plants a week might sound ambitious, but with a few tweaks to your weekly eating you’d be surprised how easy it can be.  The target of 30 per week is rooted in science. Studies, including those highlighted by Zoe, have found that more diverse eating patterns directly correlate with a healthier gut. Each type of plant brings its own unique fibers, nutrients, and phytochemicals, which act as food for your gut bacteria. The more variety you feed them, the more diverse and robust your microbiome becomes.

Why gut health matters

When your gut is healthy, your whole body benefits. Improved digestion, a stronger immune system, better mental clarity, and even a brighter mood are all linked to a thriving gut microbiome. On the flip side, a poor diet can lead to gut dysbiosis, which is associated with inflammation, fatigue, and even chronic conditions.

Eating a wide range of plants helps:

  • Boost immunity: A diverse microbiome is better equipped to protect against illnesses.
  • Support mental health: The gut-brain axis means what you eat can influence your mood and mental clarity.
  • Aid weight management: High-fiber foods promote satiety and healthy digestion.
  • Reduce inflammation: Plant nutrients combat oxidative stress, lowering the risk of chronic diseases.

Simple tips to hit your 30 plants 

Reaching the 30-plants-a-week target is easier than it sounds. Here are some simple ways to pack variety into your meals.

  • Think beyond vegetables: Don’t forget fresh fruit, dried fruits, nuts, seeds, grains, legumes, herbs and spices count too. Adding a mix of different seeds, nuts and fruits to your morning cereal goes a long way.
  • Mix and match: Add a handful of mixed seeds and a variety of herbs to your meals.
  • Try something new: Swap your usual spinach for kale, chard, or arugula, or experiment with new varieties of lentils, chickpeas, and beans.
  • Batch cook: Make hearty stews, soups, or stir-fries that combine multiple plant ingredients - you can easily hit half your weekly goal with just one hearty stir fry. 
  • Grain goals: Build a variety of healthy whole grains into your meals: Rice (brown, black, red, and wild), Wheat (whole wheat, bulgur, and farro), Corn, Oats, Barley, Quinoa, Millet, Sorghum, Rye, Spelt, Teff, Amaranth, Buckwheat, and Freekeh.
  • Go colorful: Aim for a rainbow of colour on your plate to maximise nutrient diversity. We love this Cowboy Cavier Salad that contains 10 plants in one serve.


Why No Meat May aligns perfectly

Eating plant-rich is a powerful way to not only support your gut but also reduce your impact on the planet. Eliminating or reducing your consumption of animal products, lowers your carbon footprint, conserves water, and reduces deforestation.

No Meat May is an excellent opportunity to embrace plant-rich eating. By signing up, you’ll join a global movement of people committed to making a difference—for their health, for animals, and for the environment.

Sign up and take the 30 plants challenge 

This month, challenge yourself to hit the 30-plants-a-week goal and experience the benefits of a healthier gut. It’s the perfect way to build momentum for No Meat May, a month dedicated to showing just how delicious, diverse, and sustainable plant-rich eating can be.

Join us and thousands of others in taking the pledge for No Meat May. Kickstart your year with a happier gut, better health, and make a positive impact on the planet.

Sign up for No Meat May today and get our free Starter Kit, with heaps of nutritional info, ideas and inspiration to boost your health!

When making a significant diet change it is important to work closely with a healthcare professional, particularly if you are on medications or have an existing health condition.

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