Weekly goals: Aim for 30 different plant foods

Why you should eat 30 plants (and why it’s easier than you think)!

Thirty different plant foods per week is the latest goal for good gut health. But why? Let’s break it down.

The gut!

A healthy gut can affect our physical, mental and emotional health.¹ Your gut is your gastrointestinal system, including your stomach, plus small and large intestines. The gut digests and absorbs nutrients from the food you eat for fuel throughout the day.

Inside the gut live trillions of different types of bacteria, fungi and viruses, known collectively as the gut microbiome.² These living organisms help to break down food and turn it into nutrients your body can use to fuel a healthy life. While there is lots more research to be done in this area, we know that a healthy microbiome (a healthy gut) is one with a wide variety of good bacteria.²

Our gut loves diversity

Plant diversity is key to good gut health, with a total of 30 plants (or more) said to be a healthy weekly target. This number comes from a study by the American Gut Project.³ Researchers found that participants who ate more than 30 different types of plants each week had a healthier gut microbiome compared to those who ate 10 or less. The support for this study is growing as new research continues to suggest that eating different plants (and more of them) is great for the gut and overall health.⁴

Just like the foods we eat are fuel for our bodies, different plants are fuel for our gut microbiome.

How can I eat 30 plants every week?

As a goal, 30 might sound like a lot of plants. But you might be surprised by just how many different plant foods you’re already eating.

Plant foods include:

• All fruits and vegetables, such as apples, avocados, pears, berries, melons, peas, mushrooms, carrots, potatoes and onions – just to name a few! Even different colours of the same type of fruit or veg (e.g. red and green capsicums) each count as a different plant
• Legumes, like lentils, chickpeas, black beans, split peas, soy milk and other soy products (e.g. tofu), plus heaps more
• Grains, including rice (black, brown and red varieties are best), barley, oats, quinoa, and even plain popcorn
• Nuts and seeds, like cashews, almonds, nut butters, walnuts, hazelnuts, pistachios, the list goes on
• Herbs and spices, from dried pantry staples like oregano, pepper, cinnamon and turmeric, to fresh sprinklings of parsley, basil or rosemary.

5 ways to get different plant foods on your plate

1. Swap single for mixed: Next time you stock up the freezer, pick the mixed varieties of fruits and veggies. E.g. Go from frozen peas to a mix of frozen peas, carrots and corn, or go from frozen raspberries to a bag of mixed berries
2. Choose wholegrains: Wholegrain breads, pastas and rice add great sources of plant fibre
3. Boost meals with beans: Add a can of 4-bean mix into salads or mash chickpeas, tuna, and a few of your favourite sauces together for a delicious, high-fibre dip
4. Experiment with spices! Grab some new flavours to cook with the next time you’re at the shops. It might inspire some new recipes, plus it’s an easy way to add a few more plant foods to your week
5. Eat seasonally: Seasonal produce is generally fresher, better tasting and cheaper. This makes it easier to budget and plan plant-based recipes during the week.

How much do I need to eat?

When we talk about plant diversity, every different plant you eat throughout the week counts; it’s not about perfection. Even if you don’t crack the 30 goal every week, it’s more important that you’re introducing diverse plant foods all the time.

Whether you pop fresh herbs onto your pasta, or start sprinkling your morning oats with cinnamon – every small change can make a big difference to the small microbes living in your gut.

References: 

1. Better Health. Gut health. Department of Health & Human Services. 2023. Accessed June 15, 2026. www.betterhealth.vic.gov.au/health/healthyliving/gut-health
2. Love your guts. Nutrition Australia. 2021. Accessed June 15, 2026. https://nutritionaustralia.org/resources/love-your-guts/
3. McDonald D, Hyde E, Debelius JW, Morton JT, Gonzalez A, Ackermann G, et al. American Gut: an Open Platform for Citizen Science Microbiome Research. 2018;3(3). doi:10.1128/msystems.00031-18
4. Sidhu SRK, Kok CW, Kunasegaran T, Ramadas A. Effect of Plant-Based Diets on Gut Microbiota: A Systematic Review of Interventional Studies. Nutrients. 2023;15(6):1510. doi:10.3390/nu15061510

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