What if the goal wasn’t perfection…But variety?

For years, nutrition advice has focused on what to avoid or restrict. But emerging research is pointing us in a much more empowering direction:

Eat more plants and not just more… but more types of plants.

One of the most exciting findings in gut health research is this:

People who eat 30 or more different plant foods per week tend to have a significantly more diverse and resilient gut microbiome.

And that matters more than you might think.

The Research Behind Plant Diversity

A large-scale study from the American Gut Project analyzed thousands of participants and found a clear pattern:

• Those who ate 30+ different plant foods per week had greater gut microbiome diversity
• Those who ate 10 or fewer had far less diversity

Why does this matter?

Because your gut microbiome isn’t just about digestion—it influences:

• Immune function
• Inflammation levels
• Metabolism and weight regulation
• Blood sugar balance
• Even mood and brain health

Why Variety Matters More Than You Think

Different plant foods contain different types of:

• Fiber
• Polyphenols (powerful plant compounds)
• Resistant starches
• Prebiotics

Each of these feeds different strains of beneficial gut bacteria.

So when you eat the same 5–10 foods on repeat (even if they’re healthy), you’re only feeding a limited group of microbes.

But when you expand your variety?

You create a thriving, balanced ecosystem in your gut.

Think of it like this:

A diverse garden grows stronger, more resilient, and more abundant.

Your gut works the same way.

What Counts as a “Different Plant”?

This is where it gets fun and easier than you might expect.

Each of these counts as separate different plants. Here are just a few ideas!

• Fruits (apples, blueberries, bananas, melons, pineapple, avocado)
• Vegetables (spinach, broccoli, carrots, peppers, onions, mushrooms, garlic, cauliflower, tomatoes)
• Whole grains (quinoa, brown rice, oats, corn, whole wheat)
• Legumes (lentils, chickpeas, black beans, tofu, tempeh, red beans)
• Nuts and seeds (chia seeds, almonds, flax seeds, cashews)
• Herbs and spices (yes, these count too – oregano, cinnamon, parsley, basil, cumin, chili powder)

Even small amounts count. A sprinkle of cinnamon or a handful of parsley still adds to your total.

Simple Strategies to Hit 30+ Plants Per Week

You don’t need to overhaul your life overnight. The key is layering in variety in ways that feel easy and sustainable.

1. Build “Variety Bowls”

Instead of plain meals, aim for colorful combinations:

• Grain + beans + 3–5 veggies + sauce + seeds
• Example: quinoa, black beans, roasted sweet potatoes, peppers, spinach, avocado, pumpkin seeds, salsa, guacamole

One bowl can easily include 8–10 plant foods!

2. Upgrade Your Breakfast

Breakfast is an easy win for variety.

Instead of plain oatmeal or cereal:

• Add berries, chia seeds, flax, walnuts, cinnamon, and banana

That’s 6–8 plant foods before your day even starts

3. Use Herbs and Spices Generously

This is one of the simplest (and most overlooked) strategies.

Add:

• Garlic
• Turmeric
• Basil
• Cilantro
• Cumin
• Chili Powder
• Cinnamon
• Nutmeg

These not only boost flavor, they increase plant diversity and antioxidant intake

4. Keep a “Plant Tracker” (Just for Awareness)

For one week, casually track how many different plant foods you eat.

Not to be perfect, just to notice.

Most people are surprised to find they’re around 10–15…

Which means there’s a lot of room for easy improvement.

Make it a fun game – even kids can get into this!

5. Think “Add, Don’t Restrict”

Instead of focusing on what to cut out, ask:

“What can I add to this meal to increase variety?”

• Add veggies to pasta
• Add beans to salads
• Add seeds to smoothies

Small additions = big impact over time

You Don’t Have to Hit 30 Overnight

This isn’t about pressure, it’s about possibility.

If you’re currently eating 10–15 plant foods per week and you move to 20?

That’s a huge win.

If you reach 30 consistently?

You’re giving your gut exactly what it needs to thrive.

The Bottom Line

The science is clear:

It’s not just about eating plant-based… it’s about eating a wide variety of plant foods.

Because when you nourish your gut microbiome:

• Cravings decrease
• Energy improves
• Digestion becomes more consistent
• And your body starts working with you, not against you

Need Help Eating More Variety of Plants?

Grab my Quick & Easy Plant-Based Power Pack to help you start eating more delicious & easy whole food plant-based meals, that don’t take a ton of time. All the recipes take 30 minutes or less!

Recipes like:

• Black Bean & Corn Street Tacos
• Thai Peanut Noodles
• Quick Black Bean Burgers
• Quick Pineapple Veggie Pita Pizzas
• Butternut Squash Mac N Cheeze
• Chocolate Chip Muffins
• Raspberry Banana Chia Seed Pudding
• Creamy Curry Red Lentil Soup
• and more!

Get your Quick & Easy Plant-Based Power Pack here and start increasing your plants to 30 a week with delicious & easy meals!

References

1. McDonald D, Hyde E, Debelius JW et al. American gut: an open platform for citizen science microbiome research. mSystems. 3(3) doi: 10.1128/mSystems.00031-18 (2018)