18-07-2025
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 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.
