How To Eat 30 Plants a Week (And Why?)
In the quest for better health and successful weight loss, many are turning to a new dietary approach that is somewhat quirky: Eating 30 different plants each week. This method, backed by scientific research, promises not only to diversify your gut microbiome but also to support overall well-being. For people looking to improve their gut microbiome, incorporating this habit can be a game-changer. Let's dive into the benefits of this approach, the science behind it, and practical tips for integrating it into your daily life.
Why Eat 30 Plants a Week?
The idea of eating 30 different plants weekly stems from research highlighting the importance of a diverse diet for gut health. Studies, such as those from the American Gut Project, reveal that individuals who consume a wide variety of plant foods have a more diverse and healthier gut microbiome . This diversity is linked to numerous health benefits, including:
Improved Digestion: A varied gut microbiome aids in breaking down food more efficiently, enhancing nutrient absorption. Different types of fiber from various plants serve as prebiotics, which feed the beneficial bacteria in your gut.
Better Immune Function: A healthy gut supports a robust immune system, reducing the risk of infections and illnesses. A diverse microbiome can help modulate immune responses, potentially lowering the risk of inflammatory and autoimmune conditions.
Mental Health Benefits: Gut health is closely connected to mental well-being, potentially improving mood and cognitive function. Studies suggest that a diverse microbiome can influence the production of neurotransmitters like serotonin.
Weight Management: A diverse diet can help regulate appetite and metabolism, aiding in weight loss and maintenance. The different types of fibers and phytonutrients can influence the hormones that control hunger and fullness.
The Science Behind the 30 Plants Approach
The American Gut Project, involving over 10,000 participants from the US, UK, and Australia, found that those who ate 30 or more different plant types per week had more diverse gut microbiomes than those who ate fewer than 10 . A diverse microbiome is associated with higher levels of beneficial bacteria and health-promoting metabolites. These metabolites include short-chain fatty acids (SCFAs) like butyrate, which are known to support gut health and reduce inflammation.
What Counts as a Plant?
When we talk about "plants," we mean more than just fruits and vegetables. Here's a comprehensive list of plant-based foods you can include:
Vegetables: Broccoli, carrots, spinach, sweet potatoes, and more.
Fruits: Apples, bananas, berries, avocados, etc.
Legumes: Lentils, chickpeas, beans, peas.
Grains: Quinoa, brown rice, oats, whole wheat.
Nuts and Seeds: Almonds, chia seeds, flaxseeds, pumpkin seeds.
Herbs and Spices: Basil, cilantro, turmeric, cumin.
As you can see, even herbs and spices! Which means you can easily add those into your next meal, which will make it not just more tasty, but also helps with improving your gut microbiome!
Practical Tips to Incorporate 30 Plants into Your Diet
Achieving the goal of 30 different plants a week might seem daunting, but with a few strategies, it becomes quite manageable. Here are some tips:
Mix and Match: Combine different vegetables, grains, and legumes in salads, soups, and stews. For example, a salad can include spinach, tomatoes, cucumbers, chickpeas, and pumpkin seeds.
Smoothie Boosts: Add various fruits, seeds, and greens to your smoothies. Try blending spinach, kale, blueberries, chia seeds, and bananas for a nutrient-packed drink.
Herbs and Spices: Use a variety of herbs and spices in your cooking to add flavor and diversity. Fresh herbs like basil, cilantro, and mint can be added to dishes, while spices like turmeric, cumin, and paprika can enhance flavor.
Snacking Smart: Choose nuts, seeds, and fruit as snacks instead of processed options. A handful of almonds, sunflower seeds, and dried cranberries can be a satisfying and nutritious snack.
Sample Meal Plan
Here's a sample day that helps you reach your plant diversity goal:
Breakfast: Oatmeal topped with sliced apples, chia seeds, and almonds.
Lunch: Mixed bean salad with chickpeas, kidney beans, tomatoes, cucumbers, and a sprinkle of parsley.
Dinner: Stir-fry with tofu, broccoli, bell peppers, carrots, and quinoa.
Snacks: A handful of mixed nuts, berries, and a piece of dark chocolate.
This meal has close 20 different type of plants in them and you will most like eat more than 30g of fiber!
How Welling Can Help
At Welling, we understand that consistency is key to achieving your health goals. Our app offers not just calorie tracking but also personalized guidance and feedback, making your journey easier and more enjoyable. Here are some ways Welling can support you in incorporating 30 plants a week:
Personalized Diet Preferences: Users can set their dietary goals, such as wanting to eat 30 different plants each week. Welling can then provide suggestions and reminders to help you reach this target.
Meal Planning Assistance: Welling can help you plan meals that include a variety of plant-based foods. Simply chat with Welling to get recipe ideas and shopping lists tailored to your preferences.
Progress Tracking: Keep track of the different plants you consume each week with Welling's tracking features. This can help you stay accountable and motivated to reach your goal.
Nudges and Reminders: Welling can send you gentle nudges and reminders to include more plant-based foods in your diet if you mention in your personalized diet preferences that you want to eat more diverse diet of plants. For instance, if you've had a day with fewer plant points, Welling might suggest adding a mixed vegetable stir-fry to your dinner.
Start boosting your gut health
Incorporating 30 different plants into your weekly diet can significantly boost your gut health and overall well-being. As you embark on this journey, remember that Welling is here to support you every step of the way. By combining the power of a diverse diet with the personalized guidance of our app, you'll be well on your way to achieving your health and weight loss goals.
Gut health and food tracking are interconnected, as understanding and managing your diet through tracking can significantly enhance your gut microbiome's health. By ensuring dietary diversity, monitoring fiber intake, identifying food sensitivities, and making informed dietary adjustments, you can support a healthier gut. Tools like Welling can provide personalized guidance, making it easier to achieve and maintain optimal gut health.
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