Boost Your gut, Boost Your Health: The Power of #30plantsaweek

The American Gut Study: As the largest research project on the human microbiome, the American Gut Study found that individuals who eat 30 or more different plant species each week have significantly more diverse gut microbiomes than those who consume fewer than 10. Why does this matter? Gut diversity plays a key role in everything from digestion to immune system regulation. A more diverse microbiome is linked to stronger immune health, reduced inflammation, and improved mental and physical well-being .

• What is the #30PlantsAWeek Challenge?: The #30PlantsAWeek challenge encourages people to eat at least 30 unique plant foods every week to support optimal gut health. This includes fruits and vegetables, nuts, seeds, grains, herbs, and spices. Variety is crucial because different plants provide different types of fiber and nutrients, which feed various strains of beneficial bacteria in your gut .

• Why Gut Health Matters: The gut houses 70-80% of the body’s immune cells, making it the largest immune organ. A diverse and healthy microbiome helps regulate the immune system, preventing overactive immune responses that can lead to inflammation, allergies, or autoimmune disorders. It also strengthens the gut barrier, reducing the risk of harmful bacteria entering the bloodstream .

• Science Behind the Microbiome-Immune Connection: Recent research has shown that the health of your gut microbiota directly affects immune system stability. The right balance of beneficial bacteria promotes anti-inflammatory signals and helps prevent chronic diseases like obesity, type 2 diabetes, and cardiovascular disease. In contrast, an imbalanced gut—often caused by a diet high in processed foods or insufficient plant fiber —can lead to chronic inflammation, which is linked to immune/autoimmune conditions and metabolic disorders .

• How to Get Your 30 Plants: It’s easier than it sounds! You can add a variety of plant-based foods into your diet by mixing different grains (like quinoa and farro), nuts, seeds, beans, and vegetables. Even herbs and spices count! The key is to focus on diversity rather than just quantity. Small daily changes—such as swapping out white rice for a mixed grain blend or adding a handful of seeds to your salad—can make a big impact over time .

• How We Can Help: At Consider This, our protein bars are made from 9 or 10 plant ingredients, a pinch of sea salt, and nothing else. One bar goes a long way towards your #30plantsaweek goal!

Sources:

1. American Gut Project: americangut.org

2. Harvard Health on Gut Health and Immunity: health.harvard.edu

3. Science Advances: Science.org

4. Nutrients Journal on Microbiota Diversity and Health: mdpi.com