30 Plants a Week for Gut Health
If you have been to see me in clinic lately, you may have heard me bang on about plant diversity in the diet. Eating 30 or more different plant foods a week is not just a wellness trend, it is backed by genuine research.
Why I Recommend Eating 30+ Different Plants a Week
A study from the American Gut Project (now UC San Diego's Microsetta Initiative), which analysed stool samples from over 10,000 participants, found that people eating 30+ different types of plant foods each week had significantly more diverse gut bacteria than those eating fewer than 10. This included higher levels of beneficial short-chain-fatty-acid producers linked to gut and metabolic health.
Interestingly, the variety of plants mattered more than whether someone followed a specific diet label like vegan or vegetarian. So the takeaway is simple. More plant variety is what feeds a thriving gut microbiome.
Here is the good news. It is much easier than it sounds, and plant points do not just come from fruit and vegetables.
They include:
Fruits (fresh, frozen or dried).
Vegetables of every colour. Think "eat the rainbow".
Nuts and seeds.
Wholegrains like oats, quinoa and brown rice.
Legumes, beans and lentils.
Herbs and spices (yes, these count too!).
Diversity matters more than volume, so if you are not used to eating so much plant variety, start low and slow with the amounts.
Different plants feed different strains of gut bacteria, so the more variety on your plate, the more diverse and resilient your gut ecosystem becomes. And a diverse microbiome is linked to better digestion, stronger immunity, and even improved mood.
Practical Ways to Boost Your Plant Count
Build a "bitsa" salad. A bit of this, a bit of that. Toss in whatever veg, herbs, nuts and seeds you have on hand rather than sticking to the same two or three each time.
Keep a mixed seed jar on the bench. A blend of pumpkin, sunflower, chia and linseed can be sprinkled onto porridge, yoghurt, salads or soup in seconds, and it is an easy way to tick off several plant points at once.
Rotate your herbs and spices. Try coriander instead of parsley, or add cumin and turmeric to a dish you might usually leave plain. Each one counts as a separate plant food.
Buy a frozen veggie or berry mix. Frozen mixed vegetables or berries are a brilliant shortcut for adding variety without any extra preparation or waste.
Swap your grains. Instead of reaching for rice every time, try quinoa, freekeh, barley or buckwheat throughout the week.
Add legumes to meals. A tin of lentils or chickpeas can be stirred into a bolognese, soup or curry to boost both fibre and plant diversity. See my Tuscan Bean and Turkey Soup recipe below for one of my favourite ways to do this.
Think in weeks, not days. You do not need 30 plants at every meal, just aim for variety and diversity across the whole week.
Small changes, repeated often, add up to a happier, healthier gut.
Bonus Recipe: Tuscan Bean and Turkey Soup
This soup is a great example of a plant-packed meal, with different beans, kale, zucchini, carrots, celery, garlic, onion, tomatoes, lemon juice and herbs all in one pot. That's already 10+ plant foods in a single dish!
Ingredients
2 tbsp olive oil
1 large onion, diced
3 carrots, diced
3 celery stalks, diced
4 cloves garlic, crushed
750g lean turkey mince (chicken or pork mince also work well)
2 tsp dried Italian herbs
1/2 tsp red pepper flakes (optional)
1 can (400g) cannellini beans, drained and rinsed
1 can (400g) kidney beans, drained and rinsed
1 can (400g) diced tomatoes
4 to 6 cups chicken broth
2 bay leaves
1/2 tsp sea salt
1/2 tsp black pepper
300g kale, stems removed and leaves chopped
2 medium zucchinis, diced
1 to 2 tbsp lemon juice
1/4 cup fresh basil, chopped
1/4 cup fresh parsley, chopped
2 tbsp nutritional yeast or parmesan cheese (optional)
Method
Heat olive oil in a large heavy based saucepan over medium-high. Sauté onion, carrots and celery for 5 minutes until beginning to soften. Add garlic and sauté a further minute.
Add turkey mince and cook until browned, breaking it up as it cooks, about 5 to 7 minutes.
Add Italian herbs and red pepper flakes (if using) and sauté for another minute until fragrant.
Add beans, diced tomatoes, chicken broth, bay leaves, salt and pepper.
Simmer on low for 20 to 30 minutes.
Add kale and zucchini. Simmer for a further 15 to 20 minutes.
Before serving, remove bay leaves, then stir in lemon juice, basil and parsley.
Serve sprinkled with nutritional yeast or parmesan cheese if desired.
Want to know exactly where your gut health sits?
I use Microba gut microbiome testing in my clinical practice to uncover what is really going on beneath the surface. From there, I create a personalised plan to support your health goals, which incorporates dietary and lifestyle recommendations, and practitioner-only supplements where indicated.
Curious if it is right for you? Click the booking link below to book a free, no obligation 15-minute discovery call to find out.
Katie practices at: Uprise Health, 136 Lennox Street, Richmond, 3121, Victoria.
Appointments: Face-to-face and online (Australia wide)
Contact: admin@katiehopcraft.com.au
If you have any questions or need personalised guidance, feel free to reach out.
Source: McDonald D, et al. "American Gut: an Open Platform for Citizen Science Microbiome Research." mSystems, 2018. DOI: 10.1128/msystems.00031-18
The information provided in this blog is for your personal or other non-commercial, educational purposes. It should not be considered as medical or professional advice. We recommend you consult with a GP or other healthcare professional before taking or omitting to take any action based on this blog. While the author uses best endeavours to provide accurate and true content, the author makes no guarantees or promises and assumes no liability regarding the accuracy, reliability or completeness of the information presented. The information, opinions, and recommendations presented in this blog are for general information only and any reliance on the information provided in this blog is done at your own risk.