Are you tired of feeling bloated, sluggish or struggling with your digestion?
You’re not alone. Gut health issues are on the rise in the UK, from IBS to reflux, constipation and food sensitivities. While many of us have heard of the five-a-day rule, the latest research suggests it’s not just the amount of fruit and veg that matters, but the variety.
And here’s the exciting part: the 30 plants a week gut health approach is a simple, science-backed way to feed your microbiome and support a happier, healthier gut.
Why the UK is Struggling with Gut Health
Despite knowing that fruits and vegetables are good for us, most of us aren’t eating nearly enough:
- On average, UK adults eat just under 4 portions of fruit and veg per day – around 312 g – well below the 400 g (five-a-day) target recommended by the WHO.
- Only 31% of adults consistently meet the five-a-day target.
- For teenagers, the numbers are even worse – just 9% of 11-18 year olds eat enough fruit and veg.
- Food insecurity is making matters worse: 60% of food-insecure households bought less fruit and 44% bought fewer vegetables in 2024.
When our diets are this low in plant diversity, it’s no surprise our gut microbes are suffering. And when our gut suffers, we often feel it in our energy, mood, immunity, skin and digestion.
The Science: Why 30+ Plants a Week Is a Gamechanger
Groundbreaking findings from the American Gut Project (the world’s largest citizen-science microbiome study) revealed that people who ate 30 or more different plants each week had:
- Greater gut microbial diversity (more “good bugs” in the gut)
- Higher levels of short-chain fatty acids, which help reduce inflammation and protect gut lining
- Improved overall gut resilience compared to those eating fewer plants
Read the full summary on ScienceDaily.
Think of your microbiome as a garden – if you only ever feed one type of flower, the garden becomes unbalanced. But when you add variety, everything flourishes. And remember: it’s not just fruit and veg that count. Herbs, spices, nuts, seeds, legumes and wholegrains all contribute to your 30 a week total.
Practical Tips to Reach 30 Plants a Week
Reaching 30 plants doesn’t mean eating 30 portions of broccoli. Here are some simple ways to get there:
1. Eat the Rainbow
Choose a mix of colours – red peppers, purple cabbage, orange carrots, green spinach, yellow corn. Each colour provides unique phytonutrients your gut microbes love.
2. Build a Diversity Jar
Follow Professor Tim Spector’s tip: mix seeds, nuts, and dried herbs into a jar and sprinkle on meals. A spoonful adds instant variety.
3. Switch Your Staples
Instead of always choosing oats, try quinoa or buckwheat. Rotate chickpeas with lentils or kidney beans. Little swaps add up.
4. Use Herbs & Spices Generously
Basil, oregano, turmeric, cinnamon – all count towards your 30 and they add anti-inflammatory benefits too.
5. Go Beyond Fresh
Frozen, tinned (in water) or dried fruits and vegetables are all affordable, easy ways to boost variety.
6. Load One-Pot Meals
Curries, stews, and stir-fries are perfect for packing in 6-8 plants at once without even trying.
7. Snack Smarter
Swap crisps or biscuits for hummus with veggie sticks, fruit with nut butter or a handful of mixed seeds.
Want inspiration? You can download my 30+ Plants Challenge checklist packed with ideas for fruit, veg, wholegrains, legumes, nuts, seeds, herbs and spices to keep you on track.
Why It’s Worth It
Improving gut health isn’t just about better digestion. A thriving microbiome is linked to:
- Stronger immunity
- Better mood and mental health
- Reduced risk of chronic illness
- Healthier skin and hormone balance
- Sustainable weight management
By focusing on plant diversity, you’re not just feeding yourself – you’re feeding the trillions of microbes that work hard every day to keep you healthy.
Ready to Take the 30+ Plant Challenge?
If you’re ready to reset your gut and reclaim your energy, why not give the 30+ plant challenge a try this week? Count up how many different plants you eat – it’s a fun way to break food ruts and discover new flavours. Also a fun activity to do with kids.
And if you’d like personalised support, book a free discovery call with me. Together, we’ll create a gut health plan that works for your lifestyle – so you can enjoy food again without the daily digestive struggles.