Can You Eat 30 Plants in 7 Days? Here’s What Happened
The 30 plants a week challenge may sound demanding. But BBC health correspondent Melissa Hogenboom found it could fit around normal meals with a little planning. She aimed for 30 different plant foods and finished her week-long experiment with 51.
Why Aim For 30 Plants?
The idea grew from the 2018 American Gut Project, a citizen-science study with more than 11,000 volunteers. People who reported eating over 30 kinds of plants a week tended to have more diverse gut microbiomes than those reporting 10 or fewer. The gut microbiome is the community of microbes in the digestive tract. This was an association, not proof that 30 is a magic number or guarantees better health.
The two comparison groups were small: 41 people reporting over 30 plants and 44 reporting 10 or fewer.
Researcher Rob Knight says 30 is an arbitrary target; 20 or 25 types may also help. The aim is variety, not a strict medical rule.
What Counts As A Plant?
The tally can include fruit, vegetables, whole grains, beans and lentils, nuts, seeds, herbs and spices. Different types count separately, but the same apple eaten daily does not add a new type each time. Some approaches also give partial points for herbs, spices, tea, coffee and chocolate, so counting methods can vary.
Small Changes Made The Difference
Hogenboom kept breakfast simple with overnight oats and chia seeds, while changing the fruit. Lunch was often a sandwich or leftovers. Dinners included chickpea tagine, quinoa and lentil salad, vegetable curry, soup, tacos and stir-fry. Frozen produce and cupboard staples helped keep shopping manageable. Her grocery bill did not rise, and leftovers became lunch the next day.
The main challenge was planning meals and remembering which ingredients had already counted. Adding a different grain, pulse, nut or vegetable to familiar dishes proved easier than cooking a new meal every night.
How To Try It Yourself
Start with foods you enjoy. Add berries or seeds to oats, beans to curry, extra vegetables to soup, or nuts to a snack. Keep a simple list of plant types and use frozen, tinned or dried options too. If you increase fibre, do it gradually and drink enough fluids to help reduce bloating or discomfort, advise NHS dietitians.
The lesson is not to chase a perfect score. A wider mix of plant foods can bring more variety to everyday meals- one small addition at a time.
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