Issue 2: The 30 plants per week rule 🥬

Let's talk gut health!

Feb 1

One of the most transformative things I learned in the last couple of years about the ever-changing world of “healthy eating” is the 30 plants per week guideline. I always keep it top-of-mind now - while recipe-developing but also when putting together regular everyday meals - so I’m excited to share it with you as Issue 2 of my new newsletter.

This guideline is based on the first large-scale study of its kind, which showed that people who eat at least 30 different plants per week have the most diverse gut microbiome and experience the associated health benefits. (In case you haven’t heard, “The Gut” is all the rage these days, since it’s a sort of mission control center in constant conversation with the rest of our bodies.)

I first learned all this from researcher and professor Tim Spector via one of my go-to health resources, the Deliciously Ella podcast.

Here’s how it works. Our trillions of beneficial gut bacteria love fiber. Fiber is only found in plant foods, and all plants have different types of fiber. Therefore, eating a wide variety of plants promotes a diverse microbiome, which is linked to stronger immunity, as well as reduced risk of chronic disease, mental health decline, obesity, and even some cancers.

Here’s why I love this “rule”. We typically get nutrition recommendations about specific foods, and even more so, the three macronutrients (carbs, protein, fat). Surely you’ve heard that blueberries are high in antioxidants, turmeric is anti-inflammatory, avocados have healthy fats, etc. So, our instinct becomes to eat those foods as much as possible. The 30 plants rule, on the other hand, moves us away from obsessing over specific foods and shifts our focus to variety instead.

In terms of sustainability and accessibility, it makes a lot of sense, too. Since Earth simply can’t offer us all a constant supply of blueberries, for example, year round and planet-wide.

This rule benefits everyone, no matter what style of eating resonates with you - plant-based, low-carb, omnivore, etc. This protocol isn’t about cutting out food groups (like meat, dairy, or refined sugar). It’s about adding things to your plate instead. I love it because it focuses on whole foods as opposed to isolated nutrients, which somehow always directs our thinking toward supplements, doesn’t it?

Before you run out to the store to load your cart with 30 different vegetables, know that the guideline refers to all plant foods. This includes vegetables and fruits, but also grains, beans, nuts (*and nut butters), seeds, herbs, and spices.

It may sound overwhelming, but it’s actually quite doable. The lentil salad I shared last week, for example, counts as 5 plants, and something simple like overnight oats with fruit and peanut butter can easily count as 6.

We all get stuck eating the same meals over and over, though, so here are some tips for how to diversify and reach that 30…

Swap out ingredients. If you usually eat a lot of quinoa, for example, alternate between quinoa, brown rice, and farro instead. If you like to meal prep roasted cauliflower, switch it up with broccoli or Brussels sprouts. If you typically snack on almonds, try buying cashews or pecans instead. You get the idea.
More is more. If you’re making a veg curry with zucchini and sweet potatoes, toss in some mushrooms and kale, too. Buying frozen blueberries for your smoothies? Grab a bag of peaches/mango/strawberries while you’re at it.
Eat the rainbow. Different colored plants contain different polyphenols, meaning you can count them as separate items toward the 30. For instance, if making a stir-fry with bell peppers, use a combo of red, green, and orange ones.
Load up on herbs and spices. Yep, these also count! Making basil pesto? Throw in a handful of cilantro. Adding garlic powder to your roasted veg? Sprinkle on some cumin, smoked paprika, or turmeric, too.

Attention subscribers!

For part 2 of this series, I’ll be tracking my actual meals for an entire week to show what 30 plants/week can look like. The recap will be published on February 15th exclusively for paid subscribers. Be sure to upgrade if you don’t wanna miss it!

As always, thank you for your support!

* I’m not a medical professional and none of this is intended to be taken as medical advice. The above is based on my own research and experience, and sources are cited where needed.