Eat 30+ different plants per week

Aim to eat 30 or more different plant types each week. "Plants" includes fruits, vegetables, whole grains, legumes, nuts, seeds, herbs, and spices — each one counts as a separate type.

Why It Works

The American Gut Project (10,000+ participants) found that people eating 30+ plant types per week had significantly more diverse gut microbiomes, fewer antibiotic resistance genes, and higher levels of beneficial short-chain fatty acids than those eating 10 or fewer. Different plants contain different fibers that feed different bacterial species.

Tips

• Herbs and spices count — adding turmeric, cumin, oregano, and garlic to a meal adds 4 plant types
• Keep a simple tally on your phone or fridge for the first few weeks to build awareness
• Buy mixed bags (stir-fry mixes, mixed nuts, seed blends) to hit multiple types effortlessly
• This is an observational finding, not an RCT, but the mechanistic logic is strong