Gut health has become one of the biggest nutrition topics in recent years, and with good reason. A healthy gut plays an important role in digestion, immunity and overall wellbeing. But with so much information out there, it can be difficult to know where to start.
One of the simplest and most effective ways to support your gut? Eat a wider variety of plants.
You may have heard the recommendation to aim for 30 different plant foods each week. While that can sound a little daunting at first, the good news is that it’s probably easier than you think.
What Does Plant Variety Have to Do with Gut Health?
Inside your digestive system lives a vast community of microbes known as the gut microbiome. These microbes help break down food, support digestion and play a role in many aspects of health.
Research from The American Gut Project found that people who ate 30 or more different plant foods per week tended to have a more diverse gut microbiome than those who ate fewer than 10. Greater microbial diversity is widely associated with a healthier gut ecosystem.
The reason is simple: different plants provide different types of fibre and nutrients, helping to nourish a wider range of beneficial gut microbes.
The more variety you eat, the more diverse your microbiome can become.
What Counts Towards Your 30 Plants a Week?
When most people hear "30 plants", they imagine needing to eat huge amounts of fruit and vegetables. In reality, the count is much broader.
Plant foods include:
- Vegetables
- Fruits
- Pulses and legumes
- Whole grains
- Nuts
- Seeds
- Herbs
- Spices
That means a bowl filled with lentils, wholegrain spelt, roasted vegetables and fresh herbs could contribute several different plants towards your weekly total in one meal.
At Merchant Gourmet, we're particularly passionate about pulses and whole grains, which are an easy way to boost both plant diversity and fibre intake.
Simple Ways to Increase Plant Variety
Improving your gut health doesn't have to involve complicated meal plans or expensive supplements. Small changes can quickly add up.
1. Choose Seasonal Variety
One of the easiest ways to eat more diverse plants is to let the seasons guide you.
Fruit and vegetable boxes are a great way to discover ingredients you may not normally pick up in the supermarket. They can introduce you to a wider range of seasonal produce while also supporting local growers and reducing food miles.
You might discover a new favourite ingredient along the way.
2. Plan Your Meals
A little planning can make a big difference.
Creating a weekly shopping list helps you keep track of the different plant foods you're eating and encourages you to try something new. Instead of reaching for the same ingredients every week, challenge yourself to add one or two new vegetables, grains or legumes to your basket.
Over time, these small swaps can significantly increase your plant diversity.
3. Make Friends with Your Freezer
Frozen food deserves far more credit than it often receives.
Freezing locks in nutrients and makes it easier to keep a wide variety of ingredients on hand whenever you need them. It's also a brilliant way to reduce food waste and make healthy meals more convenient.
Keeping a selection of vegetables, grains and pulses in the freezer means you're always just minutes away from adding extra plants to your plate.
Pulses and Whole Grains: The Easy Plant Diversity Hack
If you're trying to reach 30 plants a week, pulses and whole grains are some of the hardest-working ingredients in the kitchen.
Lentils, beans and ancient grains like spelt can be added to salads, soups, bowls and family dinners with very little effort. Not only do they contribute to your weekly plant count, but they're also naturally rich in fibre and packed with flavour.
A pouch of ready-to-eat grains or pulses can instantly add several plant foods to a meal, making it one of the simplest ways to support a varied, plant-rich diet.
Start Small and Build from There
The idea of eating 30 different plants each week might sound ambitious, but it doesn't have to happen overnight.
Start by adding an extra vegetable to your dinner, trying a new grain, or swapping a side dish for lentils or beans. Small changes soon add up, and before long you'll be enjoying a wider variety of delicious plant foods without even thinking about it.
When it comes to supporting your gut health, diversity really is key.
Looking for Plant-Packed Inspiration?
From fibre-rich lentil salads to nourishing grain bowls and veggie-packed dinners, explore our collection of recipes and discover delicious ways to add more variety to your week.
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