06/06/2026
🌿🌸🌱🪻I've been aiming to nourish my microbiome with more diversity and counted up 45 different plant foods I had this week! 🌱 Remember, every herb, spice, fruit, vegetable, nut, seed, legume, and whole grain counts. It's not about perfection—it's about variety. Here's what I had:
1. Green apple
2. Red apple
3. Banana
4. Pineapple
5. Papaw
6. Blackberries
7. Blueberries
8. Kiwifruit
9. Pomegranate
10. Prunes
11. Lime
12. Cucumber
13. Zucchini
14. Broccoli
15. Cauliflower
16. Potato
17. Sweet potato
18. Corn
19. Yellow capsicum
20. Carrot
21. Snow Peas
22. Tomatoes
24. Lettuces
25. Onion
26. Garlic
27. Ginger
28. H**p seeds
29. Pepitas
30. Sunflower seeds
31. Almonds
32. Cashews
33. Macadamias
34. Avocado
35. Shallots
36. Parsley
37. Coriander
38. Baby spinach
39. *NEW Jerusalem artichoke
40. Rocket
41. Cinnamon
42. Paprika
43. Chai spices
44. Chia seeds
45. Sesame seeds
46. My Digest soothe tea- chamomile, peppermint, ginger, lemon balm
47. My Relax Sleep tea- minus ginger plus passionflower
🌿🪻🌸🌱Why Aim for 30 Different Plant Foods Each Week?
Research suggests that people who eat around 30 different plant foods per week tend to have a more diverse and resilient gut microbiome than those eating fewer than 10 plant foods. A diverse microbiome is associated with better digestion, immune function, metabolic health, and overall wellbeing.
🌱 Each plant feeds different microbes.
Different plants contain unique fibres, polyphenols, resistant starches, vitamins, and minerals. Different gut bacteria thrive on different compounds, so the wider the variety of plants you eat, the wider the variety of beneficial microbes you can support.
🌱 Greater microbial diversity.
A healthy gut is like a thriving rainforest, full of many different species working together. Diversity helps create a more stable ecosystem that can better withstand stress, illness, dietary changes, and antibiotic use.
🌱 Increased production of beneficial compounds.
When gut microbes ferment fibre, they produce short-chain fatty acids such as butyrate, acetate, and propionate. These compounds help:
* Nourish the cells lining the gut
* Reduce inflammation
* Support immune health
* Improve metabolic function
🌱 Supports immune function.
Around 70% of the immune system is associated with the gut. A diverse microbiome helps educate and regulate the immune system, supporting appropriate responses to pathogens while reducing unnecessary inflammation.
🌱 May improve mood and brain health.
The gut and brain communicate constantly through the gut-brain axis. A healthy microbiome can influence neurotransmitter production, stress resilience, mood, and cognitive function.
🌿🌸🌱🪻What Counts as a Plant Food?
Every different plant counts towards your weekly total, including:
* Vegetables
* Fruits
* Herbs
* Spices
* Legumes
* Nuts
* Seeds
* Whole grains
For example:
* Spinach = 1
* Carrot = 1
* Apple = 1
* Pumpkin seeds = 1
* Basil = 1
* Cinnamon = 1
Even small amounts of herbs and spices contribute to your diversity count.
🪻🌱🌸🌿Easy Ways to Reach 30:
🌿Buy an organic produce box
🌿Add mixed salad vegetables to lunches
🌿Include a variety of berries and fruits throughout the week
🌿Use different herbs and spices in cooking
🌿Rotate nuts and seeds
🌿Include legumes such as chickpeas, lentils, and beans
🌿Try a different vegetable each week. Mine was Jerusalem artichoke!
The goal isn't perfection—it's variety. By "eating the rainbow" and including a wide range of plant foods, you're nourishing not only yourself but the trillions of microbes that play a vital role in your health.
Remember: It's not just about how much fibre you eat, but how many different types of fibre and plant compounds you consume. Diversity is one of the keys to a thriving microbiome. 🌿💚
