Here at Health & Performance Collective we are all about optimising our gut health. Last week we highlighted the importance of eating a variety of different plant foods for your overall health. Today we are here to help you take your gut health to the next level. Read on for some simple food swaps to reach that magic number 30.


What’s so important about eating a variety of plant foods?

It has been shown that eating 30 different plant foods each week can result in a number of benefits for your overall health. This includes a higher fibre intake leading to better health of the cells in our digestive tract and a more diverse gut microbiome. This is important since our gut microbiome plays a role in many aspects of our wellbeing, including our mental health, our ability to digest the foods we eat and our immune system. If you want to know more about this, check out our article about the gut microbiome and why 30 is the magic number when it comes to our health.


How can I increase my nutritional diversity?

It’s easy to say we should be eating 30 different plant foods each week, but the real question is, how do we do it? One great way to increase the number of plant foods you are eating is to count how many different types of plants you ate last week. Then challenge yourself to eat a greater number each week until you meet the goal of 30 different plant foods.

When we are talking plant foods, we aren’t just talking fruits and vegetables. Yes they are two of the six groups, but it also includes nuts, seeds, wholegrains and legumes. Anything which is grown.

So you see, it’s a lot simpler than it may seem! You can easily increase your nutritional diversity through a few simple swaps each week. Use these easy swaps below to help you increase the number of plant foods you are eating.



Image sourced from @Pinterest