What is thirty-a-week diet? Could a colourful plate be the secret to better health
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For decades, we've lived by the simple dietary rule—eat your five-a-day. It's easy to remember, quick to recite, and scientifically sound. But as nutrition science deepens its roots in the gut, a more ambitious, albeit surprising guideline is stepping into the limelight: thirty plants a week.Yes, thirty. And not just fruits and vegetables, but an entire ecosystem of plant-based foods—whole grains, nuts, seeds, herbs, and spices. At first glance, it may sound like a wellness influencer's to-do list. But behind this colourful prescription lies credible science—and it's sparking a quiet food revolution.Edward Mather, the lead nutritionist at FuelHub, believes that eating 30 different plant-based items weekly could be the most beneficial upgrade to your current diet. In a conversation highlighted by The Mirror, Mather explained, 'Thirty plants a week is definitely achievable if you take the necessary steps.' His enthusiasm isn't just rooted in optimism—it stems from research-backed findings that tie plant diversity directly to gut health This approach gained momentum after the 2018 American Gut Project , one of the largest citizen-science studies on human microbiomes, revealed a fascinating insight: individuals who consumed over 30 different plant foods a week had significantly more diverse gut microbiomes than those who ate fewer than 10. And in the world of gut health, diversity is king. A richer microbiome doesn't just improve digestion—it's linked to better immunity, mood, and even cognitive function.Professor Tim Spector, co-founder of the ZOE Health Study and a well-known name in nutritional science, echoed similar sentiments on the ZOE podcast. 'This 30, you know, it may have been plucked out of the ether somewhat,' he joked, 'but... we now have a randomised controlled trial to say that diversity of plants... have a very rapid effect on transforming many people's gut microbes.'Of course, committing to thirty different plant items in a week might seem daunting at first. But Mather believes it's a habit that can be woven into daily life with a bit of creativity and planning.'Each plant food counts as one point,' he clarified. 'Mix up your meals—throw extra veggies into stir-fries, choose nuts and fruits for snacks, and don't forget that herbs like basil and spices like turmeric also count.' From smoothie bowls bursting with berries and seeds to colourful salads sprinkled with chia, every dish becomes an opportunity.Batch cooking at the start of the week, he suggests, can help ease the process—ensuring each meal carries a plant-powered punch.
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Her heart stopped for 17 minutes; what she experienced next was eerie. Later, rare genetic disorder got diagnosed
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Time of India
18-07-2025
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What is thirty-a-week diet? Could a colourful plate be the secret to better health
Not Just a Trend You Might Also Like: What is the 'Planetary Health Diet'? New study reveals the foods that could help you live to 100 Turning a Challenge into a Celebration You Might Also Like: How much fruit and veg should you eat to reduce your diabetes risk? Experts weigh in For decades, we've lived by the simple dietary rule—eat your five-a-day. It's easy to remember, quick to recite, and scientifically sound. But as nutrition science deepens its roots in the gut, a more ambitious, albeit surprising guideline is stepping into the limelight: thirty plants a thirty. And not just fruits and vegetables, but an entire ecosystem of plant-based foods—whole grains, nuts, seeds, herbs, and spices. At first glance, it may sound like a wellness influencer's to-do list. But behind this colourful prescription lies credible science—and it's sparking a quiet food Mather, the lead nutritionist at FuelHub, believes that eating 30 different plant-based items weekly could be the most beneficial upgrade to your current diet. In a conversation highlighted by The Mirror, Mather explained, 'Thirty plants a week is definitely achievable if you take the necessary steps.' His enthusiasm isn't just rooted in optimism—it stems from research-backed findings that tie plant diversity directly to gut health This approach gained momentum after the 2018 American Gut Project , one of the largest citizen-science studies on human microbiomes, revealed a fascinating insight: individuals who consumed over 30 different plant foods a week had significantly more diverse gut microbiomes than those who ate fewer than 10. And in the world of gut health, diversity is king. A richer microbiome doesn't just improve digestion—it's linked to better immunity, mood, and even cognitive Tim Spector, co-founder of the ZOE Health Study and a well-known name in nutritional science, echoed similar sentiments on the ZOE podcast. 'This 30, you know, it may have been plucked out of the ether somewhat,' he joked, 'but... we now have a randomised controlled trial to say that diversity of plants... have a very rapid effect on transforming many people's gut microbes.'Of course, committing to thirty different plant items in a week might seem daunting at first. But Mather believes it's a habit that can be woven into daily life with a bit of creativity and planning.'Each plant food counts as one point,' he clarified. 'Mix up your meals—throw extra veggies into stir-fries, choose nuts and fruits for snacks, and don't forget that herbs like basil and spices like turmeric also count.' From smoothie bowls bursting with berries and seeds to colourful salads sprinkled with chia, every dish becomes an cooking at the start of the week, he suggests, can help ease the process—ensuring each meal carries a plant-powered punch.
Time of India
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Terminal mom refuses to let kids watch her suffer — starves herself to death in final act of love
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