The increasingly popular health recommendation to consume 30 different types of plants each week has sparked both curiosity and confusion among the public. While it might sound like an ambitious target, experts emphasise that this figure, popularised by gut health research, is primarily a guideline aimed at promoting dietary diversity rather than a rigid rule.
The concept stems from studies highlighting the importance of a varied diet for a healthy gut microbiome – the trillions of bacteria living in our intestines. A diverse range of plant foods provides different types of fibre and polyphenols, which are crucial for feeding these beneficial gut bacteria. However, nutritionists caution against viewing the '30 plants' as a pass-fail test, stressing that the underlying principle is to broaden one's intake of fruits, vegetables, legumes, whole grains, nuts, and seeds.
For many UK consumers, the idea of meticulously counting 30 distinct plant types can seem daunting. However, it's important to remember that this count includes a wide array of plant-derived foods, often consumed without conscious thought. For instance, a single meal could easily incorporate several 'plants': wholemeal bread (wheat), lettuce, tomato, cucumber, onion, and various herbs and spices. Even coffee and tea, derived from plants, contribute to this diversity, as do different varieties of beans, lentils, and grains like oats, rice, and quinoa.
Current UK dietary guidelines already advocate for a balanced diet rich in fruits, vegetables, and fibre. The 'Eatwell Guide' recommends eating at least five portions of a variety of fruit and vegetables every day, alongside plenty of starchy foods, preferably wholegrain. The '30 plants a week' recommendation essentially amplifies this message, pushing for greater variety within those categories to maximise the different nutrients and fibres consumed, thereby supporting a more robust and resilient gut microbiome.
Ultimately, the goal is to shift focus from a limited rotation of a few favourite vegetables to exploring a wider range of plant-based foods. This doesn't necessarily mean buying exotic produce, but rather experimenting with different colours of vegetables, various types of pulses, and incorporating more herbs and spices into cooking. The emphasis remains on quality, variety, and consistency in dietary choices, rather than a stressful weekly tally.
For those looking to increase their plant diversity, practical tips include trying a new fruit or vegetable each week, opting for mixed bags of frozen vegetables, incorporating diverse nuts and seeds into meals, and experimenting with different whole grains beyond wheat and rice. Small changes can cumulatively lead to significant improvements in dietary breadth and, consequently, gut health.
Source: British Nutrition Foundation, The Gut Health Doctor (Dr. Megan Rossi)