Just as a vibrant garden thrives on there being a diversity of species present, so does your gut microbiome.
Each microbe has its own preferred fuel source. So, we need to enjoy a diet rich in a variety of plants to provide the prebiotic compounds, such as certain fibres and polyphenols, needed to feed and nurture a wide variety of microbes. Consuming a wide variety of colourful plants, on a weekly basis, can help diversify your gut microbiome.
This includes any type of edible plant, including different colours or varieties of the same plant. Eating more than 30 different types of plant per week has been shown to support a diverse and balanced gut ecosystem, in contrast to those who consumed 10 or fewer.¹
In line with this research, our challenge to you is to aim towards enjoying 30 different plants per week for an initial 2-week period! By the end of the fortnight, you may then find that this is a new habit that you wish to continue on a rolling basis.
Download the printout linked below, put it on the fridge, and jot down each different plant you eat over the course of a week and work out your total on a Sunday evening. Different colours or varieties of the same type of plant can be included as separate entries – the goal here is diversity!
This challenge is all about inspiring you to incorporate a rainbow of plants into each meal, including any type of edible plant – herbs, spices, fruit, vegetables, pulses, legumes, nuts, seeds, and wholegrains. Each different colour and texture brings a different set of nutrients to the table, feeding the flourishing community of microbes in your gut.
The rules are simple:
- Make a note of each different plant you consume within a 7-day period. This includes those you already consume regularly with a few new varieties on top.
- At the end of each 7-day period, tally up your total and see if you have gotten near the goal of 30 different plants.
The range of plant ingredients available is huge, and some you may not even consider when tallying up your points. For this challenge, a point could be:
- Vegetables – e.g. Carrots, Broccoli, Garlic
- Fruit – e.g. Cranberries, Bananas, Oranges
- Spices – e.g. Cayenne, Anise, Nutmeg
- Herbs – e.g. Sage, Thyme, Parsley
- Pulses – e.g. Lentils, Chickpeas, Dry Beans
- Legumes – e.g. Soybeans, Fresh Peas, Peanuts
- Wholegrains – e.g. Quinoa, Oats, Brown Rice
- Nuts – e.g. Almonds, Walnuts, Cashews
- Seeds – e.g. Chia, Seasame, Sunflower
To help you conquer this challenge, try the following strategies:
- Ensure there are a couple of different colours at each meal – this will prompt you to add a few more plants to your dish.
- See how many vegetables, herbs, and spices you can add into a meal, such as a pasta sauce or tray-bake.
- Experiment when food shopping and try a fruit/vegetable/herb/spice etc. which you do not usually buy.
- Colour swap – try consuming different colours/varieties of a fruit or veg e.g. red instead of white cabbage.
Practical Considerations
- Only focus on those plant foods which you know you tolerate well.
- If your current plant and/or fibre intake is on the low side, and/or if you have gut symptoms, it can be helpful to gradually increase the range of plants you consume weekly to allow your gut to adapt. If in need of further guidance, you may benefit from personalised support from a suitability-qualified healthcare provider.
- Keep well hydrated.
Let’s sow the seeds of good health together! Share your diverse plant-powered meals using #GutGardenChallenge on Instagram to inspire others to join the journey towards a healthier, happier gut.