A nutritionist asserts that eating 30 different plants per week is far better than consuming just five – here’s why
We’re often reminded to eat our ‘five-a-day’. Yet, one nutritionist claims there’s an even better way to ensure you receive all the necessary vitamins and minerals required for good health.
Remarkably, this involves eating 30 different plants per week, including not just fruit and vegetables, but whole grains, nuts, seeds, herbs and spices. While it’s certainly a challenge, Edward Mather, head nutritionist at FuelHub, asserts that isn’t out of reach if you make some smart choices.
“Thirty plants a week is definitely achievable if you take the necessary steps,” he said. “Each plant food counts as ‘one plant’ or ‘one point’…You can mix up your meals by adding different vegetables to salads and stir-fries, choose plant-based snacks such as nuts, seeds and fruit, and also use herbs and spices like basil and turmeric as this can also count.
“Having a number of vegetables with each meal, fruit with breakfast and plant-based snacks in between can significantly improve your plant uptake.” Edward’s views follow the 2018 American Gut Project – a collaboration of more than 10,000 citizen-scientists keen to better understand digestive health.
Notably, analyses showed that individuals who consumed more than 30 different plant foods per week had a more ‘diverse gut microbiome’ than others who ate less than 10. Microbiome diversity is generally considered a crucial marker of good health.
The 30-per week concept is also backed by Professor Tim Spector who said on the ZOE podcast in 2024: “This 30, you know, it may have been plucked out of the ether somewhat, but as well as the public loving it and it’s being achievable, as Hugh said, for many people.
“…Many people are already doing it. And now we now have a randomised controlled trial to say that diversity of plants put together have a very rapid effect on transforming many people’s gut microbes.”
In a similar vein, Edward continued: “This concept comes from gut health research, so should be differentiated from a typical fad trend. As great as eating 30 plants a week is, it’s more difficult to track which may seem a rigid challenge to some people, but with given the robust evidence of plant diversity, it could be a good addition to the broader dietary advice.”
If you’re keen to explore the 30-a-week philosophy, Edward has two important tips. First and foremost, he recommends batch cooking at the start of every week, using a variety of vegetables.
That way, you can make sure you’re getting a good number of plants in every serving. Secondly, he added: “Use plant-based foods as toppings by adding nuts, seeds or herbs to your meals. This is an easy way to boost intake without much effort.
“A good example is adding chia seeds to your yoghurt or oats. Other meal ideas include smoothie bowls and rainbow salads.”
