Build a better Gut - 30 is the magic number for gut health

A massive amount of illness both physical and mental can be, and has been connected to poor gut health. The healthier your gut microbiome, the more varied bacteria in there, the less chance you have of suffering from a whole assortment of ailments, from inflammation related disorders, menopausal issues, lowered immune system, infertility, depression, anxiety and many, many more. All of my clients know how much I value great gut health, they've seen my recent results themselves, in my own efforts to improve my gut health over the last 2 years. No need to worry about going vegan, you can still eat plenty of meat, just start adding in the good stuff.

 Why Eating 30 Different Plant-Based Foods a Week is the Best Thing You Can Do for Your Gut (and Your Wellbeing)

If you’re looking for a simple, nourishing way to boost your gut health, support your immune system, and improve your overall wellbeing, there’s one golden rule that keeps popping up in nutritional science: eat 30 different plant-based foods each week.

At first, it might sound like a lot but once you understand the benefits (and how doable it really is), you might never look at your shopping list the same way again.

Your Gut: The Foundation of Wellbeing

The gut is often referred to as our "second brain," and for good reason. Around 70% of your immune system lives in your gut, and it plays a major role in everything from mood regulation to nutrient absorption. Keeping your gut microbiome (the trillions of bacteria and microorganisms living in your digestive tract) healthy is one of the most effective ways to support your overall health.

And one of the best things you can feed that microbiome? Diverse, fiber-rich plant foods.

The Science: Why 30 is the Magic Number

Research from the American Gut Project, one of the largest studies of the human microbiome, found that people who consumed 30 or more different plant-based foods each week had significantly more diverse gut bacteria than those who ate fewer than 10.

Why does that matter? Because microbiome diversity is strongly linked to resilience, better digestion, lower inflammation, and even improved mood. Different bacteria thrive on different fibers and plant compounds, so the more variety you eat, the more you nourish a broad range of helpful microbes.

What Counts as a Plant-Based Food?

The good news? It’s not just fruits and vegetables. Your 30-a-week can include:

• ✅ Fruits

• ✅ Vegetables

• ✅ Whole grains (like oats, brown rice, quinoa)

• ✅ Legumes (beans, lentils, chickpeas)

• ✅ Nuts and seeds

• ✅ Herbs and spices

Yes herbs and spices count! That sprinkle of cinnamon or handful of parsley? It all adds up.

🍽️ How to Get to 30 (Without Overthinking It)

You don’t need to overhaul your entire diet overnight. Here are a few easy tips to get started:

1. Mix Up Your Meals Instead of always reaching for the same greens or grains, rotate between spinach, rocket, kale, and chard. Try different beans like black beans, butter beans, or lentils throughout the week.

2. Embrace the Power of a Stir-Fry or Grain Bowl These are great for packing in 6–10 plant-based ingredients at once: think broccoli, carrots, mushrooms, tofu, sesame seeds, ginger, garlic, and brown rice in one colorful bowl.

3. Go Wild With Herbs and Spices Fresh basil, coriander, turmeric, cumin, paprika, not only do they boost flavor, but they also count toward your plant diversity goal and offer anti-inflammatory benefits.

4. Snack Smart Nuts, trail mix, veggie sticks with hummus, or fruit with nut butter can help bump up your numbers easily, including my favourite apples slices and peanut butter.

5. Keep a Running List A simple note on your phone or fridge can help you track what you’ve already eaten and encourage you to try new things.

A Week of Variety = A Lifetime of Benefits

This isn’t about perfection, it’s about variety over time. By shifting your focus to diversity rather than restriction, you're giving your body a broader toolkit to thrive. The goal isn’t just to feed yourself, it’s to feed the ecosystem inside you.

When your gut is happy, you’re more likely to feel energized, focused, and emotionally balanced. Eating 30 different plant foods each week is one of the most joyful, colorful, and delicious paths to wellbeing.

So next time you're building your plate, ask yourself: What else can I add? A sprinkle here, a handful there — it all counts, and your gut will thank you.