How to eat 30+ plants

For years we’ve been told to eat more fruit and vegetables – and while 5 a day is the magic number of portions, research shows that variety matters too. That’s where the aim of eating 30 plants a week comes in. Popularised by Professor Tim Spector, co-founder of ZOE, the idea originated from a 2018 study carried out by the American Gut Project.

Researchers found that those who ate 30 or more different types of plants a week had a greater diversity of gut microbes on average than those who ate fewer than 10. Different plant-based foods contain different beneficial nutrients, so a more varied diet will help your gut diversity – and therefore your overall health. 

Plant foods that count towards your 30 a week include wholegrains, pulses, nuts, seeds, herbs and spices. Coffee, tea, dark chocolate (with at least 70% cocoa solids) and extra virgin olive oil also count because each is rich in beneficial plant compounds. Dried, frozen and tinned fruit and veg have the green light too, and are handy and cost-effective ways to keep variety up and waste and cost down. Even different types or colours of the same plant – yellow and orange peppers, for example – count as multiple varieties.

The advantages are seemingly endless. Gut health isn’t just about digestion; having a diverse gut microbiome has been shown to support brain health or mood and the immune system. It may also contribute to a reduced risk of heart disease, type 2 diabetes and Alzheimer’s.  

Upping your intake by measuring plant varieties is simple. Each different type of plant from the six main groups counts as one variety – apart from herbs and spices, which count for ¼ of a variety. However, refined versions such as fruit juice and white bread, pasta or rice don’t count because of how they’re processed (which strips fibre and many nutritional benefits). Similarly, plant-based alternatives to milk or yogurt and vegan meat substitutes don’t count. 

Look out for the Plant Varieties logo across a range of Waitrose products; it’s designed to help you reach 30 plants a week by highlighting products and ingredients that are full of fruits, vegetables, wholegrains, nuts, seeds, herbs and spices. All ‘main meal’ products with the logo will contain at least five plants, while sides and snacks will feature at least three.

To help you easily identify plant-rich meals to cook at home, explore and shop our recipe collections that highlight recipes that contain at least five plants for main meals or at least three for breakfasts, snacks and sides.

There are a myriad of ways to add diversity to your diet, and a great way to start is by including something new in each weekly shop (eating seasonally can help with this). By swapping or boosting your daily meals with simple tricks, you can increase your weekly plant portions in no time – our simple hacks to get to 30 plants a week will help you get started.