Planting 30 plants a week has all the elements of a popular health trend. This is a challenge, an approximate number, and promises better health. But this idea didn’t come out of nowhere. This comes from the American Gut Project, a landmark 2018 study that analyzed the diversity of the human microbiome using stool samples from more than 10,000 volunteers in the US, UK, and Australia . By combining these samples with detailed lifestyle and dietary data, researchers uncovered intriguing connections between the microbiome and diet, sleep, and disease, revealing how what we eat affects us. provided new insights into what shapes our health.
Although the study was broad in scope, the finding that caught the eye was that people who consumed 30 or more types of plants per week had significantly more diverse gut microbiota than those who ate fewer than 10 types. , there were fewer antibiotic resistance genes. Provides various health benefits. It enhances digestive health by breaking down various nutrients and producing beneficial compounds such as short-chain fatty acids. It strengthens the immune system by promoting the growth of good bacteria that suppress harmful microorganisms, and also improves mental health through the gut-brain axis.
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Regardless of whether participants were vegetarians, vegans, or meat eaters, those who consumed 30 or more different plants per week had more diverse gut microbiota. However, it’s important to clarify that this study only compared people who ate fewer than 10 types of plants to people who ate 30 or more types. Although “30” has become the magic number in the headlines, the study does not identify the exact target. I don’t know if the ideal number is 18, 32, or if the benefits continue to increase with each type. What we do know for sure is that it’s better to eat lots of different plants than to eat the same plants all the time.
While this research is interesting and valuable, it does not fully explain why the specific goal of 30 plant-based foods has become so popular. We spoke to Dr Gemma Sampson, an Australian sports nutritionist who specializes in cyclist nutrition. He shed light as follows: This is not an arbitrary number; it is supported by research. Significant differences in gut microbiome diversity and short-chain fatty acid production are observed when people eat less than 10 types of plants and more than 30 types. However, the number 30 itself has not been rigorously tested. ”
The appeal of the “30” target may lie in its simplicity. “Having a number gives people a purpose,” Sampson said. “But it’s not a hard and fast rule. If you only manage 28 different plants, you haven’t failed. Depending on what you eat, your health will benefit in small ways.”
Run faster with fiber
Eating fruits and vegetables is essential for good health, but it can also bring unexpected benefits. “I worked with a triathlete who lost 6 kg and increased his power by 30 watts,” Sampson said. “All we did was add more fruits and vegetables, which works for both men and women.” The main reason for this is that fruits and vegetables are high in fiber, It keeps you feeling full and satisfied. “Instead of white bread or pasta, he filled himself up with vegetables,” Sampson explained.
In working with professional cyclists, Sampson saw firsthand the enormous amounts of food they needed to consume to fuel their training. “I see pro riders getting 50 to 60g of fiber every day because their diet is huge,” she said. “At training camp, it takes two servings of fruits and vegetables per day to feed a professional team.” Maintaining energy balance is critical for athletes with high training loads. “Professional riders may have to limit their intake of fruits and vegetables, as too much fiber can block the energy they need,” Sampson added.
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Eating 30 plant-based foods a week will significantly improve your performance. “People spend thousands of dollars on supplements and equipment to shave seconds off their weight, but with proper nutrition, they can achieve more effective, long-term improvements,” Sampson said. “Many people tell me that their nutrition has made a world of difference. This is the best advice. It’s simple, but the most impactful.” Supports intestinal health. “If you get sick less and train more consistently, your performance will naturally improve.” Focusing on 30 plants is simply about eating more fruits and vegetables. Instead, it’s about adding diversity for your microbiome. I usually aim for at least 5 cups a day, but when I looked through my fridge and fruit bowl, I only found 15 different types. We’ve been urged to take “5 pills a day” for years, but is that not enough anymore? “That basic guideline is now considered too simple, but most people still don’t meet it,” Sampson noted. “We recommend five servings of 80g of fruit and vegetables each day, ideally two servings of vegetables in two meals. Aim to consume around 1kg of fruit and vegetables per day. If you’re already hitting 5 grains a day, the next step is to see if each one is made from a different type of plant.
how to reach 30
The important point is that this is not a new way of eating or becoming a vegan or vegetarian. It’s simply about increasing the variety and amount of plants in your weekly meals. “Start with your own situation and aim to add more plants to every meal,” Sampson suggested. “Can I add one more thing?” Add pears, apples, and bananas to your porridge, all of which bring different flavors, nutrients, and minerals. ” Increasing plant diversity doesn’t mean eating entirely new foods. Different parts of the same plant, such as a beetroot and its leaves, can be counted as two. Another nutritionist, Dr. Megan Rossi, allocates points to plants, adding one point for each whole grain, vegetable, fruit, legume, nut, and seed, and that herbs and spices count as a quarter point. We are proposing. Processed foods are not counted, with some exceptions. It’s not difficult to get 30 points. “You can use any vegetable – fresh, frozen or canned – it doesn’t have to be organic,” says Sampson. “I encourage people to aim to have 10 different foods in one meal. Eat the Rainbow! Choose a fruit or vegetable from each color group and increase your micronutrient intake.” Don’t forget about fresh herbs as a source of concentrate.
(Image credit: Future)
Amateur cyclist Rachel Sokal, 47, a busy mother and cycling technology writer, is continuing her 30-plant approach. “Rather than eating 30 different plant foods, what motivated me to follow the trend was gut health,” she explained. “I was suffering from various intestinal symptoms, but by continuing to use them, things got better.I didn’t eat as much on holidays and felt sick, but when I got home I would eat fruit, Once I started eating more vegetables, fermented foods again, I felt much better.”The question is how easy it is to follow and how sustainable it is as a lifestyle change. I mean. “The downside is time and effort and cost and availability,” Sokal acknowledged. It takes thought to do it consistently. ”
I asked Sokal how specifically he has added diversity. “One of the things I do is have a smoothie in the morning with a bag of frozen mixed berries. I start with five. I add frozen spinach chunks, an apple, a banana, and milk. I also bought a bag of frozen mango and pineapple so I could eat them alternately, so I had two more different fruits.” Building on this foundation, Sokal continued to add more. “I started adding some nuts and ended up with up to eight different plants. By alternating between different mixes each day, I could easily have 12 different mixes a week by just adding them to my breakfast. It will be.”
(Image credit: Future)
Packing breakfast with a variety of plants seems relatively easy, but what about family dinner? “If I’m cooking bolognese or chili, I now add more vegetables to the base, including onions, garlic, peppers, and celery. ,” Sokal said. I also add beans, but that’s an easy way to add 5 or 6 different vegetables. If you want even more variation, you can add lentils. Adding green and red counts as two. ” She emphasized that grains are also important. “I can get five meals a week just from pasta and bread, but now I’m reminded to eat more rice.”
While training for an endurance cycling event, Sokal realized the downside of eating lots of fruits and vegetables. “I found myself hustling on rides. I was getting the plant variety, but I wasn’t getting the calories I needed for my workout,” she said. The simple solution was to eat more of an energy-dense breakfast before the ride and leave the plant-based smoothie for later. This is the method endorsed by Dr. Sampson. Did it seem difficult for her to achieve 30 times a week? “There are some things that are easy, but you have to work harder to do them consistently,” Sokal said.
“If you try to achieve that by just eating lots of salads, you’ll struggle. Relax from counting to 30 and focus on eating more fruits and vegetables.”
basics of nutrition
When people think about nutrition, they tend to be drawn to quick fixes and promises. “I think of nutrition like a cake,” Sampson says. “There’s sponges, icing and sprinkles. People focus on the shiny bits on the cake, but the benefits of supplements are less than eating real food.” The number 30 isn’t meant to be a rule. , treat it as a reminder to take every opportunity to increase the diversity of plants you eat.
“Every meal is an opportunity to add variety to your diet,” Sampson says. But don’t expect immediate results. “When it comes to nutrition, it may take two to three weeks before you see and feel a difference,” the nutritionist warned. “More often, it’s when you return [to old habits] After a period of improved eating habits, you may notice a drop in energy. It’s a very subtle change.”
In conclusion, the 30 Plants trend is a repackaging of the old advice to eat more fruits and vegetables and less processed foods. “It’s boring, but it’s impactful. Focus on eating the right things at the right time, put your energy into training, and build a varied diet around that,” Sampson summarizes. I did. If an app or glossy wall planner can help you achieve that, give it a try. However, you don’t have to limit yourself to 30 pieces. Adding one more plant to your diet is a step in the right direction.
