January often sees a surge in people cutting out meat and animal products as part of a fresh-year health reset. But animal products are actually pretty useful – they’re packed with iron, vitamin B12, calcium and other nutrients your body loves.
So instead of focusing on restriction, let’s think about adding more plant variety. You’ve probably heard it a million times: “Eat your five a day!” Five servings of fruit and vegetables. But recent research is challenging that old advice – and showing that more really can be better. Experts now suggest that aiming for 30 different plant-based foods per week could be the sweet spot for boosting health, longevity and gut happiness.
Yes – 30 is the new 5!
The benefits of increasing plant-based foods
The idea is simple: don’t focus on cutting things out – focus on adding more variety. Instead of stressing over rigid rules or going fully vegan, aim for 30 different plant-based foods per week.
Why? Because variety matters. Different plants bring different nutrients, fibres and plant compounds called polyphenols – and your body (and gut) love it.
Fibre: Your digestive best friend
Plants are packed with fibre, and not all fibre is created equal. Some of it comes in the form of prebiotics, which act like fuel for the “good” bacteria in your gut.
A diverse intake of plants encourages a thriving microbiome, supporting digestion, immunity and even hormone balance .Fibre also helps keep energy levels steady throughout the day and supports satiety – meaning you feel fuller for longer.
Polyphenols: Tiny compounds, big benefits
You might have heard nutritionists say, “eat the rainbow”? – and polyphenols are the science behind that phrase. These compounds give fruits and veggies their vibrant colours but they also come with some serious health perks.
Polyphenols help fight inflammation, protect cells from oxidative stress and support healthy blood sugar and cholesterol levels. They also interact with your gut microbiome, encouraging beneficial bacteria and producing bioactive compounds that your body can actually use (Rana et al., 2022).
In short, eating a wide variety of plants naturally boosts your polyphenol intake, giving you antioxidant, anti-inflammatory and metabolic benefits.
Plant-based foods and female health
Plant-based foods can be a powerful tool to support female hormonal health. The Mediterranean diet is packed with plant-based foods and is often recommended for fertility, PCOS and skin health.
The gut-microbiome is also connected to so many systems in our body from hormones and digestion to skin health and even mental wellbeing.
In short, eating a wide variety of plant-based foods is more than just gut-friendly – it’s a simple, natural way to support hormones, stabilise energy and promote overall female health.
Some powerful benefits:
- Naturally hight in fibre to support energy and digestion
- Plant proteins that help you feel fuller for longer
- Polyphenols rich in antioxidants to help manage inflammation
- Complex carbohydrates that help balance blood sugar levels
What is 30 Plants per Week?
It’s as simple as eating up to 30 different plants in a 7 day period. Each plant only counts once per week – but if you love blueberries and eat them every day, absolutely keep doing that! They’ll just count as one of your 30.
What foods are included?
Plants include all fruits and vegetables, plus:
- Legumes (peas, beans, lentils)
- Whole grains
- Nuts and seeds
- Herbs and spices
🥜 Nuts, Seeds & Grains
Cashews, almonds, hazelnuts, Brazil nuts, walnuts, pistachios, pine nuts, pecans, pumpkin seeds, chia seeds, sesame seeds, sunflower seeds, hemp seeds, flaxseeds, oats, brown rice, rye, quinoa, buckwheat, bulgur wheat, wholewheat.
🫛 Legumes
Chickpeas, lentils, kidney beans, butter beans, broad beans, black beans, soybeans (edamame), green beans, pinto beans, peas, mung beans, split peas, cannellini beans, fava beans.
🥗 Fruit & Vegetables
Spinach, rocket, kale, lettuce, cabbage, broccoli, cauliflower, Brussels sprouts, parsnips, turnips, carrots, fennel, celery, cucumber, tomatoes, aubergine, courgette, asparagus, artichokes, onion, beetroot, mushrooms, pumpkin, sweet potato, peppers, apples, bananas, berries, peaches, apricots, plums, melons, pineapple, oranges, lemons, kiwis, avocado, rhubarb, figs.
🫚 Herbs & Spices
Basil, oregano, parsley, mint, thyme, tarragon, dill, chives, rosemary, sage, coriander, fennel, ginger, turmeric, saffron, cinnamon, cumin, cardamom, pepper, chilli, cloves, paprika, nutmeg, lemongrass.
(You don’t need to eat all of these — they’re just inspiration!)
Tips to include 30 plants per week
- Buy frozen fruit to add to yoghurt, oats, or smoothies (perfect for Gigi recipes!)
- Use herbs and spices regularly — they’re an easy way to boost variety and flavour
- Swap meat for a vegetarian protein 1–2 days a week (beans, lentils, mushrooms)
- Keep cupboards stocked with canned beans, pulses and grains
- Choose different colours of the same veg (red, yellow, and green peppers all count separately)
- Add nourishment to yoghurt with nuts, seeds or berries
- Add legumes to meat-based meals (lentils in bolognese, chickpeas in curry, mixed beans in chilli)
- Sneak in hidden greens like spinach into smoothies, curries, stir-fry
- Try Meatless Mondays to prioritise plant diversity at least once a week
Health isn’t about cutting foods out – it’s about nourishing your body in a way that works for you. You don’t need to overhaul your diet overnight. Start by adding one or two new plants a week and build from there. Small changes really do add up.
Rana, A., Samtiya, M., Dhewa, T., Mishra, V., & Aluko, R. E. (2022). Health benefits of polyphenols: A concise review. Journal of Food Biochemistry, 46(10), e14264. https://doi.org/10.1111/jfbc.14264