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Time of India
18-07-2025
- Health
- Time of India
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.
Daily Mirror
18-07-2025
- Health
- Daily Mirror
Nutritionist says one dieting habit is far healthier than 'eating your five a day'
Edward Mather, head nutritionist at FuelHub, revealed an effective way to ensure you're maintaining a healthy diet 'Eat your five-a-day ' is a mantra we've been told throughout our lives. But one nutritionist claims there is a far better way to get all your essential vitamins and minerals. Albeit drastic, this involves feasting on 30 different plants each week, encompassing not just fruits and veggies, but also whole grains, nuts, seeds, and even herbs and spices. It may sound almost impossible, but Edward Mather, the lead nutritionist at FuelHub, believes it's well within grasp with a few clever tweaks to your diet. "Thirty plants a week is definitely achievable if you take the necessary steps," he said previously, according to the Mirror. "Each plant food counts as 'one plant' or 'one point'...You can mix up your meals by adding different vegetables to salads and stir-fries, choose plant-based snacks such as nuts, seeds and fruit, and also use herbs and spices like basil and turmeric as this can also count. "Having a number of vegetables with each meal, fruit with breakfast and plant-based snacks in between can significantly improve your plant uptake." Edward's insights align with findings from the 2018 American Gut Project, a massive study involving over 10,000 citizen-scientists who investigated gut health. Results showed that people who consumed more than 30 different plant foods per week had more 'diverse gut microbiomes' than others who ate less than 10. Microbiome diversity is generally considered a crucial marker of good health. Meanwhile, Professor Tim Spector also favoured the '30-per-week' strategy on the ZOE podcast last year. At the time, he said: "This 30, you know, it may have been plucked out of the ether somewhat, but as well as the public loving it and it's being achievable, as Hugh said, for many people. "...Many people are already doing it. And now we now have a randomised controlled trial to say that diversity of plants put together have a very rapid effect on transforming many people's gut microbes." In a similar light, Edward continued: "This concept comes from gut health research, so should be differentiated from a typical fad trend. As great as eating 30 plants a week is, it's more difficult to track which may seem a rigid challenge to some people, but with given the robust evidence of plant diversity, it could be a good addition to the broader dietary advice." For those eager to embrace the 30-a-week approach, Edward has a couple of savvy tips. First and foremost, he recommends batch cooking at the start of every week, using a variety of vegetables. This way, you can ensure you're getting a good number of plants in every serving. Secondly, he added: "Use plant-based foods as toppings by adding nuts, seeds or herbs to your meals. This is an easy way to boost intake without much effort. "A good example is adding chia seeds to your yoghurt or oats. Other meal ideas include smoothie bowls and rainbow salads." These dietary choices should be included in a generally balanced diet. The NHS advises that men should consume around 2,500 calories a day, while women should consume around 2,000 calories a day. Despite this, most adults in the UK consume more calories than necessary and should reduce their intake.
