The familiar advice to “eat your five-a-day” fruits and vegetables has long been a cornerstone of healthy eating. However, leading nutritionist Edward Mather from FuelHub suggests that aiming for 30 different plant foods per week could be a far more effective way to enhance your health.
Incorporating a wide variety of plant-based foods—from fruits and vegetables to whole grains, nuts, seeds, herbs, and spices—can be surprisingly easy when you know how to diversify your meals. “Thirty plants a week is definitely achievable if you take the right approach,” Mather told the Mirror. “Each distinct plant counts as one ‘point,’ whether it’s kale, almonds, or turmeric.”
He recommends mixing your meals with different vegetables in salads and stir-fries, snacking on nuts and fruit, and seasoning dishes with a range of herbs and spices. “Having several vegetables at every meal, fruit with breakfast, and plant-based snacks throughout the day can dramatically increase your plant intake,” he explains.
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This advice reflects findings from the 2018 American Gut Project, which studied over 10,000 participants to understand gut health. The research showed that people consuming more than 30 different plant foods per week had a more diverse gut microbiome compared to those eating fewer than 10. Since a diverse microbiome is linked to better overall health, this diversity appears key to well-being.
Professor Tim Spector, a vocal proponent of plant diversity, supported this concept on the 2024 ZOE podcast. He highlighted how consuming a broad variety of plants can rapidly transform gut microbes and improve health outcomes.
Edward emphasizes that this dietary strategy is grounded in scientific research rather than being a fad. “While tracking 30 different plants weekly may seem daunting, the robust evidence for plant diversity makes it a valuable addition to your general nutrition plan.”
For those ready to take on the challenge, Mather offers practical tips: batch cook an array of vegetables at the start of the week to ensure variety and add plant-based toppings like nuts, seeds, or herbs to meals—things like chia seeds in yogurt or oats, smoothie bowls, and colorful salads are excellent ideas.
Of course, these plant choices should fit within a balanced diet. The NHS suggests daily calorie intakes of approximately 2,500 for men and 2,000 for women, but many adults exceed these levels and would benefit from moderating their calorie consumption.
Adopting the 30-plants-per-week approach could be a simple yet powerful step toward enriching your diet and enhancing your gut health, ultimately supporting better overall wellness.