30 Plants A Week
Increasing Variety in Your Diet
Part of the Healthy Habits series

Let’s talk about eating 30 plants a week…
You may have heard about the trend of eating 30 different plants per week. Unlike some fleeting fads, this one aligns with one of my guiding food principles: ‘Eat Variety.’ Plus, it’s backed by research.
Many nutrition and diet trends are fads with little to no evidence to back them up. I prefer balanced eating based on principles that have stood the test of time and repeated scientific study, but this is one trend that actually meets those requirements!
Why 30?
The number 30 is just a starting point, but research has shown that those who eat 30 or more different types of plants per week had healthier, more diverse microbiomes and less antibiotic-resistant genes than those who consumed 10 or less. Interestingly, research found that eating 30 or more different plants weekly improved gut health more than sticking to categories like ‘vegan’ or ‘omnivore.’ Diverse plants seem to make the biggest difference.
Benefits
I don’t particularly like the idea of superfoods as it can get us stuck on a track of eating just a handful of foods repeatedly while ignoring others that benefit us even if we don’t fully understand or know those benefits yet. The idea of eating 30 different plant per week acknowledges that many plant foods contain antioxidants and other helpful substances, some of which have been studied and others yet to be discovered. These substances likely work together for even greater benefits. By diversifying the plants we eat, we can utilize these benefits – even those we don’t quite understand.
Increasing the variety of plant foods we eat is not just good for the gut, it is also linked to lower incidences of cardiovascular disease, cancer and may reduce the incidence of diabetes and high cholesterol levels. The practice of variety makes healthy eating more enjoyable and exciting which can in turn make it more sustainable.
The practice of variety makes healthy eating more enjoyable and exciting which can in turn make it more sustainable.
How to Count
There are different opinions on how to count them. Some suggest that certain plants count as a half point and other a full point. I think it’s always better and more sustainable not to complicate things. I recommend just counting your total plants for the week. If it’s lower than 30, aim to increase it each week until you are regularly eating over 30 different plant varieties as part of your normal habit. Different types of the same plant count separately—e.g., orange carrots and purple carrots are two varieties, so they count as two plants, but eating orange carrots twice only counts as one. Also, important to note: highly processed foods don’t count regardless of the plants they may contain.
So, What Counts?
- Fruits and vegetables: Each different fruit and vegetable that you eat counts towards your goal with each variety, even if it’s the “same” vegetable, counting separately. Leafy greens are included here.
- Mushrooms: Even though they are technically fungi and not plants, mushrooms count towards your goal with each variety counting separately.
- Nuts, nut butters, and seeds: While whole nuts, nut butters, and seeds count, seed and nut oils do not. (the verdict is still out on some nut oils, such as walnut oil, so this may change)
- Grains: Whole grains such as spelt, barley, black rice, quinoa, and popcorn count.
- Legumes and Pulses: Beans, peas and lentils count towards your total with each variety considered separately.
- Herbs and spices: Fresh herbs, dried herbs, and spices all count. This category can easily be forgotten, but they are rich in polyphenols and add excitement to your food. Spice blends are great for getting variety. Note: pepper counts, but salt does not.
- Olive oil: You should be using extra virgin olive oil regularly in your kitchen. Its benefits have been proven.
- Chocolate and cocoa powder: Yes, chocolate counts towards your goal. Just make sure it is high quality without fillers and minimally processed. Dark chocolate is the best choice, but don’t be deceived by label claims. Make sure it does not have a high sugar amount and is 70% cocoa mass or greater. There are some lower percentage chocolates that don’t contain too much sugar, but these can be hard to find. Raaka is one brand that does a great job with their lower percentage bars (their 70%+ bars are excellent too!)
- Beverages: Coffee, tea, and herbal teas count towards your totals.
Easy ways to include more plant variety in your routine:
Try This: For one week, keep track of how many different plant varieties you eat. The next week see if you can increase that by 10%. Keep going, adding 10% more each week until you get to 30 or more.
Remember, every step toward increasing variety benefits your body and your palate. Start small, track your plants, and enjoy the vibrant flavors and health benefits of a diverse diet.
Looking for more Healthy Habits?

Check out all of Savored Joy’s Healthy Habits.
Sources
Farvid, M.S., Barnett, J.B. & Spence, N.D. Fruit and vegetable consumption and incident breast cancer: a systematic review and meta-analysis of prospective studies. Br J Cancer125, 284–298 (2021). https://doi.org/10.1038/s41416-021-01373-2
Hartley L, Igbinedion E, Holmes J, Flowers N, Thorogood M, Clarke A, Stranges S, Hooper L, Rees K. Increased consumption of fruit and vegetables for the primary prevention of cardiovascular diseases. Cochrane Database of Systematic Reviews 2013, Issue 6. Art. No.: CD009874. DOI: 10.1002/14651858.CD009874.pub2. Accessed 09 January 2025.
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