Earlier today, I answered several questions for a journalist about the “benefits of eating 30 plants per week” – what I Teach to my students as the “30 Plant Challenge”
Here are her questions – and my answers – hope you find them helpful…
The “30 plant challenge” is something that I recommend to ALL of my students – I teach a course where we certify people as “Mental Wellness Coaches” – and eating more plants is associated with more diversity in the gut microbiome – which is associated with higher indices of mood (less depression, lower anxiety, better stress resilience, etc) – so it is something that we teach to our students and encourage them to teach it to their clients.
My PhD is in nutritional biochemistry (Rutgers) and my 14 books all revolve around the idea of “nutritional psychology” (aka the food/mood connection) – so I am often referred to as a “PsychoNutritionist”
Why is plant diversity important for gut health?
Your gut microbiome has trillions of bacteria comprised of around 5-10,000 different species – and each of those species will thrive on it’s own type of “food” (fiber is the main source of nourishment for gut bacteria). So – eating a wide variety of plants provides a wide variety of different fiber types, and thus feeds a wide selection of bacteria. The different plants also provide a wide variety phytonutrients such as polyphenols, flavonoids, carotenoids, lignans, etc that can support gut bacteria, strengthen the gut lining, encourage the growth of “good” bacteria, etc.
Is 30 plants a week a magic number, or is there another number you should aim for?
The “30” target comes from research by the American Gut Project – which has analyzed the microbiome diversity and dietary habits of thousands of volunteers (including me and many of my students/coaches) – and shown that gut microbiome diversity increases with increasing plants in the diet – but “plateaus” right around 30 plants (so 30 is “better” than 20 or 25, but 35 isn’t that much better than 30).
Does everyone need to focus on plant diversity?
YES! There are very few things that microbiome researchers agree on – but “more diversity” is one of them. We know that a more diverse microbiome is associated with better mental wellness, lower inflammation, stronger immune system, lower body weight, and virtually every aspect of good health – and the best way to increase microbiome diversity is by eating a highly diverse collection of plants.
Are green powders and other supplements a good way to increase diet diversity?
No! But – as I sit here typing this, I am drinking a kombucha (fermented tea) and earlier today, my workout smoothie had a scoop of high fiber “greens” blend in it (and I formulate these types of products for lots of different companies) – so they have their place, but they do not “replace” the importance of plant diversity as a central focus for everyone’s diet. Even for people who are trying to limit their carb intake – they can still get a lot of plant diversity by eating seeds, nuts, green leafy veggies, peppers, etc (and spices count in the “30” target – so load up on turmeric, saffron, rosemary, oregano, basil, paprika, etc).
