Thirty plants a week, without a meal plan
Variety matters more than perfection. Herbs, nuts and spices all count.
In the American Gut Project, people who ate more than thirty different plant foods a week had a more diverse gut microbiome than those who ate ten or fewer.
Thirty sounds like a lot until you start counting. Every vegetable, fruit, legume, whole grain, nut, seed, herb and spice counts once. A handful of mixed seeds on your yogurt can add four in one go.
Fibre is the other number to know. Most adults are advised to eat around 25 to 30 grams a day, and most of us fall short. Lentils, beans, oats and whole grains close the gap fastest.
Try this
- Swap a single nut for a mix of three.
- Finish soups and salads with a fresh herb.
- Keep a running list on your fridge for one week.
General information, not personal medical advice. If something worries you, talk to your doctor. In an emergency in Bulgaria or the EU, call 112.