Nutritionists now recommend eating 30 different plant foods weekly—fruits, grains, herbs, seeds—to boost gut health and improve overall well-being.
Rethinking Nutrition: A New Daily Goal Emerges
A long-standing message in health circles “eat your five-a-day” may be giving way to a more effective alternative. Leading nutrition experts now advocate for consuming 30 different plant-based foods per week as a better way to nourish the body and support gut health.
The Diet Advice Gaining Momentum
Edward Mather, head nutritionist at FuelHub, is among those urging a shift in eating habits. He recommends a varied plant-based approach, including fruits, vegetables, grains, legumes, herbs, spices, nuts, and seeds. “Thirty plants a week is definitely achievable if you take the necessary steps,” Mather says. This approach, he argues, offers more comprehensive benefits than the simpler five-a-day rule.
Science Backs the Shift
The 30-a-week guideline is supported by research from the 2018 American Gut Project, which analyzed the digestive health of over 10,000 participants. Findings revealed that people who consumed more than 30 different plant foods per week had significantly more diverse gut microbiomes—an essential factor for strong immunity, nutrient absorption, and mental clarity.
Why It Matters for Canadians
As dietary trends shift in Canada, experts believe that embracing food diversity could improve public health outcomes. Many Canadians still struggle with overly processed meals and excess calories. A plant-rich diet could be a simple, cost-effective way to improve long-term wellness.
Making the 30-Plant Goal Work
To meet the target, Mather advises Canadians to plan ahead. Batch cooking with mixed vegetables and using toppings like seeds or herbs can easily increase daily plant variety. Smoothie bowls, grain salads, and oatmeal with mixed toppings are simple examples. “It’s not just what’s on your plate—it’s how often you change it,” he says.
More Than a Trend
Professor Tim Spector, co-founder of the ZOE nutrition project, also endorses the 30-plant idea, noting that it has proven benefits. “We now have a randomized trial showing plant diversity rapidly transforms gut microbes,” he stated in a 2024 podcast. While tracking 30 items may seem daunting at first, experts suggest that most people already consume more variety than they realize.
Balancing Health With Calories
While increasing plant intake is essential, portion control remains important. According to national health guidelines, women should aim for 2,000 calories per day and men 2,500. This plant-based strategy is not about overeating—it’s about smart eating.
