What we eat directly shapes the balance and diversity of our gut microbiome. When we appreciate how much our gut thrives on variety and nourishment, we can eat to support better metabolism and gut function, and also help protect against diet-related conditions that arise when our microbes aren’t being fed well.
One of the most powerful ways to feed your gut microbiome is by eating a wide variety of plant-based foods each week. Research shows that people who consume 30 or more different plant foods weekly have a more diverse gut microbiome - and a diverse microbiome means better digestion, stronger immunity, healthier hormones, and reduced inflammation.
The good news? It’s easier (and tastier) than you might think. Here’s why plant diversity matters and how you can hit 30+ plant-based foods each week to support your gut.
Figure 1. A traditional “Western diet” that is high in fat, high in processed sugar, and low in fiber results in an increase in Firmicutes, Proteobacteria, Mollicutes, Bacteroides spp., Alistipes spp., and Bilophila spp., Enterobacteriaceae, Escherichia, Klebsiella, and Shigella while decreasing the beneficial bacteria Bacteroidetes, Prevotella, Lactobacillus spp., Roseburia spp., E. Rectale, Bacillus bifidus and Enterococcus resulting in a reduction in SCFA production. It also increases LPS, TMAO, and inflammatory cytokines increasing risk for nutrition-related chronic diseases, obesity, and type II diabetes. Adherence to a plant-based diet that is rich in whole grains, fruits, and vegetables had inverse effects on the bacterial composition. It reduced opportunistic bacteria resulting in a reduction in LPS, TMAO, and inflammatory cytokines. It also increased the production of SCFAs, reducing inflammation and risk for obesity and type II diabetes. From Beam et al, Nutrients 2021.
Why 30 Different Plant Foods a Week?
Diversity Feeds Diversity
Your gut is home to trillions of microbes, and different bacteria thrive on different fibres, polyphenols, and prebiotics. The more variety you give them, the more resilient and balanced your microbiome becomes.
The American Gut Project
The largest study of the human microbiome found that people who ate 30+ plants per week had significantly more microbial diversity than those who ate fewer than 10.
More Than Fibre
It’s not just about fibre - plant-based foods also deliver antioxidants, vitamins, minerals, and phytonutrients that heal your gut lining and reduce inflammation. Just like our key plant based prebiotics in Microbiome Essentials that delivers prebiotic compounds you won’t find in your everyday foods.
Benefits of Eating 30 Plants Per Week
Plant-based diets — rich in fibres, polyphenols, and resistant starches — are the strongest drivers of microbiome diversity, which impacts all aspects of our health - including weight.
-
-
Increased short-chain fatty acid (SCFA) production
Fermentation of dietary fibres increases beneficial SCFAs like butyrate. SCFAs lower gut pH, strengthen the intestinal barrier, improve insulin sensitivity, and reduce inflammation. -
More beneficial bacteria
Plant-based fibres promote growth of Bifidobacterium and Lactobacillus species, while reducing pathogenic bacteria. -
Improved metabolic and cardiovascular health
Plant-rich diets shift the microbiome toward profiles associated with lower inflammation, lower LDL cholesterol, and improved glucose control. -
Greater microbiome adaptability
Eating a wide variety of plants (>30 per week) feeds different microbial species, supporting broader ecosystem richness.
-
What Counts as a Plant-Based Food?
Think beyond fruits and vegetables. Each counts as one plant point:
- Vegetables
- Fruits
- Whole grains
- Legumes (beans, chickpeas, lentils)
- Nuts & seeds
- Herbs & spices
Example: A sprinkle of cinnamon, a handful of walnuts, and a side of lentils all add up.
How to Reach 30 Plants Per Week (Made Easy)
1. Mix Up Your Breakfast
- Rotate your fruit toppings: berries, kiwi, mango, pear.
- Add Microbiome Essentials (3 plant points) into oats or smoothies for a prebiotic boost.
- Sprinkle chia, flax, or pumpkin seeds on your yoghurt or granola.
2. Build Plant-Powered Lunches
- Swap white bread for seeded sourdough or whole grain wraps.
- Toss mixed beans or lentils into salads.
- Add herbs like coriander, parsley, or basil - they count too!
3. Snack Smart
- Trail mix with almonds, walnuts, and dried fruit.
- Veggie sticks with hummus or guacamole.
- Smoothies packed with spinach, cucumber, and avocado.
4. Boost Dinner Diversity
- Add side salads with 3–4 different veggies.
- Rotate grains: quinoa, brown rice, buckwheat.
- Try meat-free nights with chickpeas, lentils, or tofu.
5. Get Creative with Herbs & Spices
- Cinnamon, turmeric, ginger, cumin, rosemary, oregano - each is one plant!
- Add them to teas, curries, or roasted veggies.
Sample 1-Day Plant Diversity Plan (23 plants in one day!)
- Breakfast: Oats with banana, blueberries, and cinnamon + Microbiome Essentials.
- Snack: Apple with almond butter.
- Lunch: Quinoa salad with chickpeas, spinach, tomato, cucumber, and parsley.
- Dinner: Lentil curry with turmeric, ginger, garlic, and brown rice.
- Snack: Cacao Latte
Total: 23 plants in a single day - hit 30 by mixing it up across the week!
Tips to Stay Consistent
- Keep a weekly “plant tracker” (note each unique food). (the notes app in your phone or a pen and paper near the fridge is all you need).
- Shop seasonal produce for variety and affordability.
- Batch-cook plant-based meals for the week.
- Use Fertile Gut prebiotic formulations for an easy, consistent microbiome boost.
Mix it Up
Boosting your microbiome and healing your gut lining doesn’t have to be complicated. By aiming for 30 different plant-based foods each week, you’ll naturally feed your gut microbiome, support digestion, and boost overall wellbeing.
Start small - even swapping in one or two new plants each week makes a difference. Your microbes will thank you!
References:
Koh A, et al. From Dietary Fiber to Host Physiology: Short-Chain Fatty Acids as Key Bacterial Metabolites. Cell. 2016 Jun 2;165(6):1332-1345
McDonald et al., American Gut Consortium; Knight R. American Gut: an Open Platform for Citizen Science Microbiome Research. mSystems. 2018 May 15;3(3):e00031-18.
De Filippis et al., High-level adherence to a Mediterranean diet beneficially impacts the gut microbiota and associated metabolome. Gut. 2016 Nov;65(11):1812-1821.
Wu et al., Linking long-term dietary patterns with gut microbial enterotypes. Science. 2011 Oct 7;334(6052):105-8. doi: 10.1126/science.1208344.
