We all know we should be aiming to eat 5 portions of fruit and veg a day… To meet our body’s basic needs.
But did you know recent studies suggest a new game plan?
Instead of 5 portions every day… Experts suggest eating a variety of different plants throughout the week.
The new recommendation? 30 different plants a week.
Helping You Thrive
This recommended variety not only lowers your risk of disease…
But also boosts your gut microbiome. Reducing inflammation and discomfort. Supporting a healthy weight.
The secret lies in the diverse fibres your body can get this way. Instead of relying on a familiar few fruits and veg every week on repeat.
Now eating 30 different plants might sound like a lot…
Here’s the good news: it’s not just fruit or veg that counts.
In fact, legumes, grains, herbs, spices, nuts and seeds can all add towards your weekly 30.
But Why 30?
It’s not just a random number…
A 2019 study by the British and American Gut Project explored dietary habits. And how these affect your body and well-being.
They found people who ate the largest variety of plant foods, had a happier, healthier gut.
Leading to reduced risk of disease, a boosted immunity and even improved mood.
They found 30 plants to be an effective target for the best results.
With 10 not being enough.
And anything above 30 not making a big difference.
Making It Work
It might seem daunting at first, but getting started is easier than you think.
Start off by counting the different plant foods you eat on a normal week.
The number might be higher than you think.
Remember: each different plant food counts as 1. And this includes different species of the same plant.
For example, tenderstem broccoli and normal broccoli count as 2 different plants.
Herbs and spices count too. But only as ¼ of a plant. As the amounts you use in cooking are quite small.
Now once you’ve figured out what your ‘normal score’ is… Try adding a couple new foods a week.
Take it slow until you’ve reached 30 or just about.
Even small additions to your meals make a difference. Like crushed nuts in curries or chia seeds in your porridge. You could even swap regular pasta for lentil pasta.
And the best part? Good quality coffee, tea and 70% dark chocolate count too!
Embracing Variety
Ultimately it’s not about hitting the perfect 30 all the time. But getting used to more variety in your diet.
So you’re not only meeting your body’s nutritional needs…
But also actively promoting a healthier gut. After all, it’s all about progress.
So, will you give it a try?
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Sources:
journals.asm.org/doi/10.1128/msystems.00031-18
theguardian.com/wellness/2024/apr/04/30-plants-week-gut-health
translational-medicine.biomedcentral.com/articles/10.1186/s12967-017-1175-y
