Want to improve gut health? Here are 30 ways to include 30 plant foods in your diet

2. Eat the rainbow

Different colours count as different plant foods. So, a green and red apple would be 2 plants or adding mixed peppers to your stew or pasta will give an additional boost in plants too.

The more colour, the more polyphenols. These are powerful plant compounds which can boost beneficial gut microbes, but they also have disease-fighting properties, offering protection against the development of certain cancers, cardiovascular disease, diabetes and neurodegenerative diseases. Why not swap out your pale white cabbage for vibrant red? It has three times more polyphenols!

3. Rotate your staples

Avoid eating the same greens or grains every week. Swap spinach for kale, or rice for quinoa or freekeh.

4. Explore new flavours

Experiment with fresh herbs and spices which have gut-friendly polyphenols and all count to your 30 different plants a week. However, with herbs and spices and these types of food they equal a quarter of a plant due to the small quantity.

5. Snack smart

Create a trail mix with nuts, seeds and dried fruit, or enjoy roasted beans and edamame for a crunchy, nutrient-packed snack. As well as upping your plant points, trail mixes are an excellent source of fibre, iron, omega 3s and B vitamins, and minerals such as potassium, selenium and magnesium.

6. Embrace frozen vegetables

Pre-chopped frozen veggies are time-saving and often just as nutritious as fresh. For example, frozen spinach can have a better nutrient profile than fresh.

7. Count different varieties

Each variety of a plant counts separately. For instance, Tenderstem broccoli and regular broccoli each add to your total.

8. Try 2 meat-free days each week

Dishes like lentil shepherd’s pie or chickpea curry are filling, flavourful and packed with plant diversity. You’ll also find it easier to eat more plants if you are making a conscious effort to eat less meat in the week too.

9. Subscribe to a recipe box or veg box

Let a recipe or vegetable delivery box inspire you to try seasonal, local produce. They can also help you to eat nourishing foods and take the hassle out of thinking of ways to use new ingredients.

10. Plan your meals

This is one of my favourite ways of reaching 30 different plants: create a weekly meal plan focused on incorporating diverse plants. Think batch-cooked soups, stews or grain salads to save you time and reduce waste.

11. Stock your pantry

Non-perishable foods like canned chickpeas, jarred beans, lentils and dried grains such as quinoa are super affordable, provide a good source of protein and are versatile for plant-based meals.

12. Sneak plants into sauces

Add vegetables like pumpkin or butternut squash to pasta sauces or curries. This boosts fibre and nutrients without altering taste.

13. Experiment with grains

Try millet porridge for breakfast or swap your usual noodles for buckwheat soba with your next stir fry – each different grain counts as a different plant food. Wholegrains are complex carbohydrates, containing up to 75% more nutrients. They provide fibre, B vitamins, folic acid, omega-3 fatty acids, protein, antioxidants (like vitamin E and selenium) and micronutrients such as copper and magnesium.

14. Top with seeds

Sprinkle chia, pumpkin, sunflower and sesame seeds on everything from salads to soups. They give a delicious bit of crunch and texture.

15. Swap your spreads

Try hummus, avocado or a butter bean dip instead of butter or mayonnaise – perfect in a lunchtime sandwich.

16. Make plant-based snacks

Homemade energy balls, granola bars or stuffed dates can be customised to include nuts, seeds and dried fruits. They make perfect snacks for on the go or when in need of a pick me up that is not full of free sugars and unhealthy fats.

17. Use a plant tracker

Keep a weekly tally of the plants you’ve eaten. It’s a fun, motivating way to ensure you’re meeting your goal and something the whole family can get involved with.

18. Halve your meat

Swap half the mince in your favourite chilli or ragu for lentils or mixed beans.

19. Choose veggie dishes when dining out

Restaurants often have creative vegetarian options – perfect for discovering new plant foods.

20. Add some relish

Have you tried adding kimchi or pickles to your burger or sandwich? It totally elevates it and is a fab way to add fermented food and plants to your diet. Your gut will love these additional live cultures!

21. Create hearty soups and stews

Mix beans, grains and veggies into warming one-pot dishes. Soups are an easy way to load up on plants.

22. Get adventurous with veggies

Explore lesser-used vegetables like fennel, kohlrabi, or Jerusalem artichokes. Artichokes are packed with prebiotic fibres that provide fuel for the beneficial gut microbes that support gut health.

23. Desserts can include plants too

Swap processed treats for stewed fruits with yogurt or kefir. Apples are an excellent choice as they contain pectin, a type of prebiotic fibre which your good bacteria can feed on.

24. Boost your smoothies

Frozen mixed fruits, spinach, chia seeds and nuts can transform a basic smoothie into a plant-packed drink.

25. Upgrade your toast

Toppings like avocado with seeds, tomato with herbs or banana with pomegranate add so much flavour and nutrients too.

26. Use more beans and pulses

From chickpeas in salads to lentils in soups, these affordable ingredients are a great way to add plant-based protein and fibre.

27. Replace refined grains

Choose whole grains like brown rice or wholegrain pasta instead of white. Sorry to say, but refined grains such as white pasta or white bread do not count. This is because these types have been stripped of all the bran, fibre and some key nutrients. They digest quicker and their high glycaemic index causes unhealthy spikes in blood sugar levels.

28. Add leafy greens everywhere

We can all be creatures of habit, buying the same foods in our weekly shop. Why not try swapping your usual spinach for cavalo nero or swiss chard? Rainbow chard would be even better, providing more polyphenols thanks to the range of colours.

29. Incorporate microgreens

Tiny but mighty, microgreens like alfalfa or radish shoots are nutrient-dense and easy to add to salads or sandwiches. Most varieties are rich in potassium, iron, zinc, magnesium and copper. They are also rich in antioxidants. What’s more, their nutrient content is concentrated, which means that they often contain higher vitamin, mineral and antioxidant levels than the same quantity of mature greens.

30. Include fermented foods

Fermented foods like sauerkraut, kimchi or pickled veg count towards your plant points and offer gut-friendly microbes.

Eating 30 different plant foods weekly doesn’t have to be daunting. By making small, manageable changes to each meal and snack, you’ll not only improve your gut health but enjoy a delicious, colourful diet. Start experimenting, track your progress, and watch your gut – and overall health – thrive.