Several weeks ago, I shared my 30 plants in 7 days challenge. It was a fun experiment. While I consumed well over 30 plants in the seven days, I haven’t quite hit my high number (found here) since then.
Truth be told, research indicates that 30 is the sweet spot. More plant diversity does not significantly impact overall health. Nonetheless, I continue to challenge myself, always staying mindful of why “30 in 7” is important.
The 30 in 7 challenge is more than a trendy way to test yourself—it’s backed by science and aimed at boosting gut health, resilience, and overall well-being in a powerful and approachable way.
Here’s why striving to eat 30 different plants in seven days matters:
Plants feed a diverse gut microbiome
The original “30 plant” idea comes from a large study by The American Gut Project, which found that people who ate 30+ different plants per week had significantly more diverse gut microbes than those who ate fewer.
Gut diversity is key to better digestion, stronger immunity, reduced inflammation, mental clarity, and better mood balance.
Different fibers = different good bacteria
All plants contain unique types of fiber, polyphenols, and prebiotics. These types of fiber are food for different species of beneficial gut bacteria. Variety ensures your whole gut ecosystem is nourished.
Whole-body health benefits
A more diverse gut microbiome is linked to:
- Lower risk of obesity, diabetes, and heart disease
- Fewer allergies and autoimmune flare-ups
- Better response to stress
- Improved sleep
Encourages a mindset of adding, not restricting
Instead of cutting out foods, you add in lots of flavors, textures, and nutrients. This “add in” approach can reduce cravings, improve your relationship with food, and naturally crowd out ultra-processed foods.
It’s practical and achievable
Thirty sounds like a big number, but it’s not that hard when you count fruits, vegetables, whole grains, nuts, seeds, legumes, herbs, and spices. Just five different plants in a salad or smoothie help you get there!
The bottom line – Eating 30 different plants in a week is like cross-training your gut. You build microbial diversity, which builds resilience for your whole body and mind.
Consider this sample shopping list that helps you hit 30+ different plants from all major plant food groups. Mix and match across the week as you create soups, salads, grain bowls, snacks, and stir-fries.
Vegetables
- Broccoli
- Red bell pepper
- Carrots
- Spinach
- Kale
- Zucchini
- Sweet potato
- Cabbage (red or green)
- Mushrooms
- Onions
Fruits
- Blueberries
- Apples
- Bananas
- Oranges
- Strawberries
- Avocado (yes, it’s a fruit!)
- Tomatoes (also a fruit)
Whole Grains
- Quinoa
- Brown rice
- Oats
- Whole wheat bread or pasta
Legumes
- Chickpeas
- Black beans
- Lentils
- Edamame or frozen peas
Nuts and seeds
- Almonds
- Pecans
- Pumpkin seeds
Herbs and spices
- Garlic
- Ginger
- Parsley
- Cinnamon
Let me know how the challenge goes. Your gut will thank you. Your brain will thank you. Your whole body will thank you.
