Boost Your Gut Health With The 30 Plants Per Week Challenge [+Tracker]

Have you heard about the “30 plants per week” challenge? It is an evidence-based, science-backed challenge that promises to improve your gut health. It sounds like a lot, but it’s actually a fun and surprisingly doable way to nourish your gut without complicated diets or restrictions.

Origins of “30 Plants Per Week” Challenge

This challenge grew out of findings from the American Gut Project, one of the most extensive studies on the human microbiome. The project was launched in 2012, and is one of the largest and most ambitious crowdsourced studies ever conducted on the human microbiome. Unlike traditional research that studies small, controlled groups, this project invited thousands of everyday people from around the world (particularly US, UK and Australia) to submit stool samples along with detailed diet and lifestyle information. By comparing these massive datasets, researchers uncovered clear patterns linking diet diversity to greater microbial diversity in the gut. Researchers discovered that:

People who ate 30 or more different plant foods per week had far more diverse gut microbes compared to those who ate fewer than 10.

Gut microbial diversity is important because it is linked to:

• Lower inflammation
• Better digestion
• Stronger immunity
• Improved mood and brain health
• Reduced risk of chronic diseases

The key idea is simple: Different plant foods feed different beneficial microbes in your gut. Eating the same type of plants can benefit some microorganisms, but starve some others. So instead of only eating the same vegetables each week, variety is what helps create diversity in your gut microbiome, enhancing gut health.

What Counts as a “Plant”?

Here’s the best part: it’s not just fruits and vegetables! You can count foods from these categories:

Category	Examples
Vegetables	spinach, tomatoes, mushrooms, carrots, etc.
Fruits	apples, bananas, berries, oranges, etc.
Whole Grains	oats, brown rice, quinoa, millet, etc.
Legumes	beans, chickpeas, lentils, peas, etc.
Nuts & Seeds	almonds, walnuts, pumpkin seeds, chia, etc.
Herbs & Spices	basil, mint, turmeric, cinnamon, etc.
Fermented plant foods	sauerkraut, kimchi, tempeh (optional but great!)

A different plant counts only once per week even if you eat it more than once or in larger quantities.
Example: If you eat spinach three times in a week, it still counts as 1 plant.

Foods that don’t count

• Refined grains: White bread, white pasta, and white rice are not included because the refining process removes the fiber.
• Fruit juice: This is considered too processed and does not count, even if it’s made from a whole fruit.
• Highly processed foods: Foods with many ingredients, such as many snacks, crisps, and pre-made meals, do not count.

Benefits of the 30 Plants Challenge

The human gut microbiome is highly pliable. Which means you can measure the changes in your gut microbiome even within a few days of a dietary intervention. People who try this challenge often notice:

• Better digestion and less bloating
• Stronger immunity and fewer sick days
• Improved energy levels
• Better mood and reduced stress
• More interesting, colorful meals
• Reduced cravings for ultra-processed foods

Plus, it’s family-friendly and works well for all eating styles—vegetarian, non-vegetarian, gluten-free, dairy-free, etc.

How to Start the Challenge (Step-by-Step)

1. Make a Weekly Plant List

Create a list of 30 plants you want to include. Remember, herbs, fruits, seeds, and grains also count as plants. Start off with 2-3 of your family’s favorites from each category. That way, you can have the entire family on board. This will also give you an easy start with the meal plan. Use the free meal planner at the end of this post for planning out your family’s meals for the week.

2. Stock Smart

Before grocery shopping, think in plant categories:

• 5 veggies
• 5 fruits
• 5 legumes/whole grains
• 5 nuts/seeds
• 5 herbs/spices

You can add more or less based on your family’s favorites. Buying a mixed bag of fruits or mixed frozen vegetables is also a smart way to make sure you don’t waste the food (especially if you are alone/a small family) and still meet the target.

3. Mix and Match in Meals

You’ll be surprised how quickly plants add up:

• Soups & curries: 6–10 plants in one pot
• Salads: endless combinations
• Smoothies: 4–6 plants easily
• Wraps & bowls: beans + vegetables + herbs + seeds
• Rice bowls with vegetables: 4-5; even more if topped with seeds/nuts

Use the different plants from your grocery list at least once in various combinations to hit the 30 plant target by the week’s end.

4. Use Herbs & Spices Generously

Coriander, cumin, oregano, rosemary, cinnamon, ginger, they all count when you add in decent quantities and add amazing flavor.

I would not count a spice mix like Indian spices, as a single spice mix like garam masala will probably have around 10 different spices, but all will be in small proportions when cooked.

Track Your Progress

Use the downloadable tracker to meal plan and stay motivated—meal plan to cover 30 different plants for the week. The meal planner will help to get you started on your grocery list as well. Add the plant to your tracker once you consume it, and race on till you get to 30 plants by the end of the week. Anything more than that is a bonus. Restart the challenge for the next week and keep going!

Remember, only plants eaten in the unprocessed form count for this challenge. Potato chips, fruit gummies, and veggie chips don’t count!

Sample Day of Eating (12+ Plants)

Meal	Plants Included
Breakfast: Oats with banana, blueberries, walnuts, chia seeds	Oats, banana, blueberries, walnuts, chia (5)
Lunch: Chickpea salad with tomatoes, cucumber, bell pepper, mint, lemon	Chickpeas, tomatoes, cucumber, bell pepper, mint, lemon (6)
Dinner: Vegetable dal with spinach, garlic, turmeric, cumin, rice	Spinach, garlic, turmeric, cumin, rice (5)

Total for the day: 16 plants

Free Printable: Meal Planner+30 Plants Per Week Tracker

Use the meal planner to plan your meals for the week. Make sure you plan for meals that can use up multiple veggies like rice bowls, stir fries, smoothie bowls, etc. Once you finish consuming a plan, add it to the plant points tracker.

You don’t need a complicated diet to improve your gut health. By simply adding more variety of plant foods each week, you give your gut microbes the nutrition they need to support your health.

So, are you ready to try the 30 Plants Per Week Challenge? Let me know how it goes in the comments!