eat30plants: why plant variety matters and how to actually track it

In 2018, the American Gut Project published findings from one of the largest human microbiome studies to date. One result stood out: people who ate 30 or more different plant species per week had significantly more diverse gut microbiomes than those eating 10 or fewer.

Diversity matters. A more diverse microbiome correlates with better digestion, stronger immune function, and reduced inflammation. The 30 plants target is one of the most accessible, evidence-backed nutrition goals you can set — and most people have no idea how close they are to hitting it.

What counts as a “plant”

The definition is broader than most people expect. Twelve categories count:

• Vegetables — each distinct variety counts separately. Broccoli and broccolini are different plants. Red bell pepper and green bell pepper count separately.
• Fruits — including avocado, coconut, and olives.
• Wholegrains — oats, quinoa, bulgur, buckwheat, amaranth.
• Legumes — lentils, chickpeas, black beans, edamame.
• Nuts and seeds — almonds, walnuts, chia seeds, flax, pumpkin seeds.
• Herbs and spices — these count at ¼ point each, recognising that you eat smaller amounts. Cumin, turmeric, basil, oregano, black pepper all count.
• Mushrooms — technically fungi, but they count. Shiitake, portobello, oyster, lion’s mane.
• Seaweed — nori, kombu, wakame.
• Sprouts — broccoli sprouts are worth mentioning specifically: they’re one of the highest-density sources of sulforaphane, a compound with strong research backing.
• Flowers — chamomile, elderflower, nasturtium.
• Fermented plant foods — kimchi, sauerkraut, miso, tempeh. These get full points and add the probiotic benefit on top.
• Teas — green tea, black tea, herbal teas. Each distinct variety counts.

Why variety beats volume

Eating 500g of broccoli is not equivalent to eating 50g each of broccoli, spinach, kale, cabbage, and Brussels sprouts. Different plants feed different bacterial populations. The diversity of the input shapes the diversity of the microbiome.

This is why the target is 30 different plants — not 30 servings of plants.

How eat30plants works

eat30plants is a simple weekly tracker. It opens to your current week’s count (0 / 30) and a searchable library of hundreds of specific plant varieties across all twelve categories.

You tap what you’ve eaten during the week. The count goes up. Herbs and spices accumulate at ¼ point each. Badges unlock at milestones. At the end of the week, you start fresh.

The database is extensive — different apple varieties count separately, different legume species count separately, different fermented foods count separately. If you’re eating a varied diet, you’re probably already hitting 15–20 without realising it. The app makes that visible, and shows you where the gaps are.

No account required. No sign-up. Just track.

Start tracking →