I Tried Eating 30+ Different Plants Each Week For A Month — Here's How It Went

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While biohacking, detailed nutrition plans, and regimented workouts have their place, longevity doesn't have to be overly complicated. Take a cue from the Blue Zones, where people often live to 100, embracing a slower, simpler approach, especially with nutrition. The philosophy of Blue Zone kitchens is straightforward: the more whole foods, the better.

In an attempt to adopt this approach, I embarked on a challenge to eat (and log) 30 or more plants each week for a month to see how it would impact my well-being. Below, I'll share my experience, break down the results, and offer tips for those looking to boost nutrient intake in 2024 without a restrictive mindset.

What is the 30-plant challenge?

Gastroenterologist Will Bulsiewicz, M.D., MSCI, recommended eating 30 or more plants weekly on a mindbodygreen podcast episode. This number is backed by research from the American Gut Project, indicating that consuming over 30 plant varieties per week leads to the healthiest gut microbiomes. Lifestyle dermatologist Naana Boakye, M.D., also endorsed the challenge for healthier skin.

So, when I embarked on the 30-plant challenge, I had the motivation and ideas to guide me.

What counts as a plant?

Beyond your side of broccoli and the strawberries in your smoothie, "hidden" plants like teas, dried and fresh herbs, coffee, and cocoa also contribute to your 30-plant count.

The benefits of eating 30+ plants a week

Wondering why put in all this effort? According to experts, the benefits are worth it:

1. Supports thriving gut bacteria: Each plant feeds different microbe families, contributing to a healthy gut microbiome, influencing skin, digestion, sleep, mood, and overall health.
2. Boosts fiber intake: Increased fiber benefits the digestive system, reduces inflammation, enhances satiety cues, and supports weight management.

Expert tip: Ensure proper hydration during this challenge to prevent potential constipation and other digestive issues.

Limits processed food: Focusing on adding more of certain foods naturally reduces the appeal of processed options, aligning with the concept of addition-based nutrition.

Embracing addition-based nutrition involves "crowding in" foods you want more of rather than excluding those you want less of.

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