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Unlock Your Gut and Body Health: Eat 30 Different Plants a Week!


Did you know the diversity of plants you eat directly impacts your gut health? Research suggests that consuming 30 different plants a week can work wonders for your gut microbiome, influencing your overall health and well-being.


But wait, there’s more! Not just fruits and veggies count towards your weekly plant goal. Spices, herbs, nuts, seeds, legumes, and whole grains join the party!

So, how can you sprinkle some plant magic into your diet?


Here are some easy tips:

While fruits and vegetables are key players, the plant party extends far beyond that.

Don’t forget to include:

Spices: Mint, rosemary, Italian herbs, cumin, nutmeg – add them to salads, roasted veggies, pasta sauces, soups, omelettes, and more!

Herbs: Parsley, basil, cilantro, thyme – sprinkle them into your dishes for vibrant flavour and gut-friendly benefits.


Beyond the Spice Rack

But it’s not all about spices. Let’s not overlook the power of legumes, whole grains, nuts, and seeds. Each one brings its own set of benefits and flavours to the table.

And remember, variety is key. Mixing up your plant sources ensures a wide range of nutrients and happy gut bacteria.

Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds – add them to salads, yoghurt, and smoothies, or enjoy them as a healthy snack.

Legumes: Beans, lentils, chickpeas – incorporate them into stews, soups, curries, or as protein-rich patties.

Whole Grains: Brown rice, quinoa, oats – choose these over refined grains for complex carbohydrates and fibre.


Why Plant Diversity Matters:

Now, you might be wondering why all this diversity is crucial. Here’s the scoop: different plants feed different types of beneficial gut bacteria. We’re talking about prebiotic fibres, polyphenols, and all those good things that make your microbiome thrive.

Think of your gut as a garden. Each plant species you consume acts like a unique flower, nourishing a specific type of “good” gut bacteria. Planting a diverse garden creates a thriving ecosystem that benefits your overall health.


Here’s how:

More Friendly Bacteria: A wider range of plants leads to greater bacterial diversity, promoting a healthy gut balance.

Prebiotic Power: Different plants contain unique prebiotic fibres, which serve as food for your beneficial gut microbes.

Colourful Impact: Plant-based polyphenols in colourful fruits and veggies further support your gut’s microbial community.


Coffee Counts!

Surprise! That morning cup of coffee contributes to your plant count. Coffee beans are seeds, and research shows that coffee drinkers tend to have more diverse gut microbiomes. So enjoy your brew guilt-free!

Serving Size: Don’t Overthink It!

Focus on incorporating variety rather than strict measurement. Aim for a handful of fruits, veggies, whole grains, and beans. A teaspoon of spices, seeds, and herbs is a good starting point. Listen to your body and adjust portions as needed.


Ready to Get Started?

Explore farmer’s markets, try new recipes, and experiment with different spices. Remember, every plant-based bite contributes to a healthier, happier you!

There’s no one-size-fits-all answer, but a good rule of thumb is a handful of fruits, vegetables, whole grains, beans, and a teaspoon of spices, seeds, and herbs. Start there and adjust based on your appetite and goals.


Here are some tips to make your 30-plant journey a delicious adventure:

Explore the rainbow: Choose fruits and vegetables of different colours for a wider range of nutrients.

Spice it up: Experiment with new herbs and spices to add flavour and variety.

Snack smart: Grab a handful of nuts, seeds, or dried fruit for a gut-friendly boost.

Get creative: Try new recipes that incorporate diverse plant ingredients.

Make it fun: Share your plant-powered journey with friends and family!

Remember, consistency is key. By incorporating a variety of plants into your diet daily, you’re investing in your long-term health and nurturing a happy gut microbiome!


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