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The “30-Plant” Challenge: A Game for Your Gut
Summary
Forget cutting out food groups. The best thing you can do for your gut microbiome is add variety. The “30-Plant Challenge” sets a simple goal: eat 30 different plant-based foods every week. This diversity feeds different types of beneficial bacteria, leading to a more resilient immune system and better digestion. And yes, coffee, spices, and chocolate count!
Probiotics are popular, but prebiotics (the food your gut bacteria eat) are the real MVPs of digestion. The golden rule of gut health is simple: Diversity of plants = Diversity of bacteria.
The American Gut Project, the largest study of its kind, found that people who ate 30+ different plants a week had significantly healthier microbiomes than those who ate fewer than 10.
It’s Easier Than It Sounds
When we hear “plants,” we think of broccoli and kale. But the category is much wider. To hit 30, you count:
- Fruits & Veggies: (Apple, spinach, carrot).
- Grains: (Oats, quinoa, brown rice).
- Legumes: (Chickpeas, black beans, lentils).
- Nuts & Seeds: (Walnuts, chia seeds, flax).
- Herbs & Spices: (Turmeric, black pepper, cilantro).
How to Cheat Your Way to 30
- The “Sprinkle” Strategy: Add a mix of seeds (chia, flax, pumpkin) to your yogurt. That’s 3 points instantly.
- Buy the Blend: Don’t buy a bag of just spinach. Buy the “Spring Mix” with arugula and radicchio.
- Spice It Up: Seasoning your chicken with garlic powder, onion powder, and paprika? That’s 3 plants.
Gamify your grocery trip. If you always buy red apples, buy green ones this week. Your gut bugs will thank you.
Sources Cited:
Healthline. (2023). Why You Should Eat 30 Plants a Week.
American Gut Project. (2018). Human Gut Microbiome Impact of Diet.
King’s College London. (n.d.). The 30 Plant-Based Foods Challenge.
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This article reviewed by Dr. Jim Liu, MD.
There’s nothing more important than our good health – that’s our principal capital asset.
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