When I was a kid, my mom would put a bowl of steamed Brussels sprouts on the dinner table and give us no choice but to eat them. I remember hating the way she prepared them—so much so that I avoided them altogether for years.

We’ve all heard the phrase, “Eat your vegetables, they’re good for you,” but I didn’t truly understand why plants were so beneficial until much later in life. Come to think of it, I’m not sure my parents really knew either.

This isn’t an attack on omnivores like myself, nor am I suggesting that vegans and vegetarians have it all figured out. I simply want to share what the research says about the health benefits of eating a wide variety of plant-based foods throughout the week—and why it matters more than you might think.

Growing up in the ‘90s meant our generation was flooded with processed and packaged foods. My school lunches and snacks were filled with things like Dunkaroos, Cheez Whiz, Wonder Bread, and Kraft Singles. My parents did the best they could, and like many at the time, they were influenced by clever marketing on TV and food packaging.

When we did eat vegetables, they were usually overboiled and lacked seasoning. Safe to say, I didn’t respect plants the way I should have.

For years, society became obsessed with calorie-counting as the key to weight loss and health. But the truth is, constantly tracking your calories isn’t a sustainable way to live.

What if there was a better approach—a way to support healthy weight loss, nourish your body, and fuel your gut microbiome without the pressure of counting every bite?

Well, there is.

 

A Gut Health Study That Changed the Game

A 2019 study found that people who ate more than 30 different types of plants per week had significantly more diverse gut microbiomes than those who ate 10 or fewer.

 

Why Is a Diverse Gut Microbiome Important?

A diverse gut microbiome is key to building a stable, capable, and resilient digestive system. This kind of stability helps your gut function optimally, expel pathogens more efficiently, and reduce chronic inflammation throughout the body.

When there’s an overgrowth of harmful bacteria or an imbalance in the gut, we often begin to see negative effects—everything from low energy and poor digestion to weakened immunity and even mood issues.

It’s now widely believed that all disease begins in the gut, which means we must consistently nurture our microbiome to support better overall health.

Interestingly, the 2019 study included both vegetarians and meat-eaters from various parts of the world with vastly different diets. What they all had in common? They consumed large amounts and varieties of plant foods on a weekly basis.

 

30 Plants a Week Sounds Like a Lot—But It’s Not

You might think that eating 30 different types of plants in a week sounds like a daunting or even impossible task, but it’s actually much easier than you’d expect. By simply adding just 2 to 3 different types of vegetables or plant-based foods to each of your meals—breakfast, lunch, and dinner—you can quickly and effortlessly reach that goal. Even common ingredients like garlic and onions count toward your total, so incorporating these everyday plants makes hitting 30 varieties in a week surprisingly simple. Over the course of a day, this variety adds up, allowing you to enjoy a diverse range of plants without much extra effort or complicated planning.

 

Beyond Diversity: Why Plants Matter

In addition to boosting microbial diversity, plants offer two powerful health-supporting components: fibre and polyphenols.

Fibre

  • Softens stool and supports regular bowel movements, reducing constipation

  • Acts as a natural “scrub brush” for the colon, helping lower colon cancer risk

  • Feeds beneficial gut bacteria (prebiotic effect)

  • Helps regulate blood sugar and lowers the risk of type 2 diabetes

  • Supports sustainable weight loss by promoting fullness and metabolic health

Polyphenols

  • Help lower blood sugar and reduce inflammation

  • Act as antioxidants that protect your cells from oxidative stress

  • Support brain health and memory by protecting neurons from damage

  • May help reverse age-related cognitive decline and improve focus

 

The Takeaway

By eating a wider variety of plant-based foods, you’re not just supporting your digestion—you’re also improving your immunity, mood, metabolism, and brain function.

Whether you’re vegan, vegetarian, or omnivore, adding more colorful plants to your plate is one of the simplest and most effective ways to feel better from the inside out.

 

 

References:

https://www.mdpi.com/2072-6643/11/12/2862/htm?irclickid=VuORv2ybfxyLTjVxTSQPxVT4UkEQD92prSCKzw0

https://www.mdpi.com/2076-3921/11/6/1212