We Should Be Eating 30 Plants a Week, According to a Gastroenterologist. Here’s How to Do It
Key Points
Gut health has become a popular topic—and rightfully so. A healthy gut microbiome is essential for your overall health and supports your immune system. This means you may have fewer colds, as well as a lower risk of chronic disease, like heart disease and cancer. A healthy microbiome may even help decrease your risk of anxiety and depression.
If you’re confused about where to start, one of our favorite gastroenterologists, Will Bulsiewicz, M.D., helps narrow it down in an Instagram reel. He feels that a habit people should consistently incorporate into their routines is eating more plants. This is because eating a wide range of plant-based foods each week can support your gut bacteria, ensure that you’re eating enough fiber and benefit your overall health. Research suggests that eating five different servings of plants each day may help improve your long-term health.
How many different types of plants should you be eating a week? The gastroenterologist suggests 30, referencing the "magic" number from a 2018 study on how plant diversity positively impacts the gut microbiome. This seems like a large number, and Bulsiewicz is aware it may feel overwhelming—but he assures us that with a few tips, it can be pretty easy to achieve.
"We all know the diversity of plants is key to better gut health,” says Bulsiewicz in his reel. “The question is, how do we get to the 30 different plants per week without breaking our back or our bank account?”
It’s important to note that “plants” includes fruits, vegetables, whole grains, nuts, seeds and legumes, so don’t limit yourself to just the leafy greens (even though they are incredibly nutritious).
Ways to Eat More Plants
There are easy ways to sneak plants into each meal. “They’re all a vehicle to deliver [a] diversity of plants to your gut microbiome,” says Bulsiewicz. “Anytime you’re making one of these in the kitchen, you should be thinking, ‘How many more plants should I add?’”
Here are the ways Bulsiewicz suggests, plus some recipes that incorporate at least four different plants each:
- Soups: Our Lentil & Root Veggie Soup is packed with an array of vegetables and herbs for a flavorful and satisfying spoonful.
- Salads: Try out this Massaged Kale Salad with Roasted Squash & Chickpeas as an elevated lunch.
- Sauces: This Avocado Pesto is a fresh take on the traditional sauce—and you may already have all of the ingredients on hand!
- Smoothies: The gastroenterologist’s favorite four-ingredient smoothie focuses on plants, and he swears by it “every single day” for a reason.
Dr. B's Favorite Plants to Add to Your Meals
Hankering for more ideas? Here are Bulsiewicz's favorite plants to include in his breakfast, lunch and dinner.
Seeds
Seeds are tiny, nutritional powerhouses. “Chia, flax and hemp should be in every single smoothie,” says Bulsiewicz.
This is a fitting choice, as all of these seeds aid in healthy digestion. And being a plant-based source of omega-3s, chia seeds, flaxseed and hemp seeds can help reduce inflammation, support heart health and improve cognitive function when regularly incorporated into your eating pattern. We think Bulsiewicz would love our highly rated Strawberry-Peach Chia Seed Smoothie for this reason.
Beans
Beans, aka legumes, are an easy canned pantry ingredient that's full of nutrients, whether you prefer black beans, pinto beans, chickpeas, lima beans or kidney beans. “Get as many varieties of beans into your diet as possible,” says Bulsiewicz.
Eating beans may help you meet your weight goals, reduce your risk of heart disease, and keep you satiated, as they’re loaded with protein and fiber. Our No-Cook Black Bean Salad is easy to recommend, as the 30-minute meal is a favorite among EatingWell readers.
Berries
Blackberries, raspberries, strawberries and blueberries are all on Bulsiewicz's list. “Why would you choose just one? They’re all so lovely,” he says. They’re also all packed with fiber and antioxidants like vitamin A and polyphenols, which means that they’re great for your gut, decreasing inflammation and strengthening the immune system. Enjoy berries as a delicious handful to snack on, or use them as a fresh topping for yogurt or cereal. Swap berries in place of jam, like we do with our Peanut Butter & Berries Waffle Sandwich, for a lot less sugar.
Our Expert Take
There are many ways to incorporate more plants into your regular eating pattern, whether that’s sprinkling chia seeds and blueberries on top of your oatmeal, or using up your seasonal produce and canned beans for a comforting soup. The most important thing is making sure you’re prioritizing both health and taste so you can enjoy each bite of your gut-healthy meals. As Bulsiewicz puts it, “Let’s get to 30, let’s have fun doing it, let’s make it delicious.”