When it comes to gut health, diversity is key—and that includes what’s on your plate. As a registered dietitian might tell you, aiming for at least 30 different plant-based foods per week helps cultivate a rich, balanced microbiome. That may sound like a lot, but it adds up quickly when you include fruits, veggies, herbs, spices, nuts, seeds, legumes, and whole grains.
A diverse diet gives your gut bacteria a buffet of fibers and phytonutrients to thrive on. This variety feeds the “good” bacteria that help regulate digestion, protect against pathogens, and support everything from energy levels to immune resilience. On the flip side, a lack of microbial diversity—also known as dysbiosis—can lead to bloating, sugar cravings, mental fog, and sluggish digestion.
Pro tip: Don’t underestimate the power of the little things. A sprinkle of chia seeds here, a handful of cilantro there—each plant counts toward your weekly total.
