Do you really need another supplement to eat more plants?
Why eating more plants is being talked about?
The idea comes from research showing that people who eat a greater variety of plant foods tend to have a more diverse gut microbiome. Why it matters - your microbiome is the community of helpful bacteria hanging out in your gut and different types of gut bacteria do different jobs. They help break down fibre, support your immune system, regulate inflammation, and even influence mood and energy. Different plants bring different fibres and plant chemicals, and each type of gut bacteria has its own favourite foods — so the more variety you eat, the more of these helpful bacteria you support.
You may have seen the "30 plants a week" doing the rounds. And perhaps alongside it, you've seen products promising to help you get more greens, more fibre or plant variety into your diet. But before we add another product to the shopping list, it's worth taking a step back and asking....
How many different plants are you already eating?
I decided to look at an ordinary day of my own food and was surprised how quickly the number started to build.
30 is a guide, not a pass or fail!
It’s not a magic number — it’s not ‘bad’ if you’re under 30 or ‘good’ if you’re over. It’s simply a guide. If you are currently eating 10 different plant foods, perhaps aim for 12 and go from there. A little more variety, added with consistency is much more realistic than a complete overhaul of your diet. It's about variety not perfection.
Where do I start?
You don’t need piles of exotic ingredients or complicated recipes. More everyday foods count than you might think, and small additions to what you already eat can quickly build variety. You can’t count the same plant twice, but you can build variety by choosing different versions — for example, red and yellow peppers each count as their own plant.
What counts?...
🍓Fruit
🥕Vegetables
🥦 Salad & leafy greens
🫘Beans, lentils & legumes
🌾Wholegrains
🥜 Nuts & Seeds
🫚 Herbs & Spices
🍫 Plant-based extracts (dark chocolate, tea, coffee)
How quickly variety adds up: one ordinary day
Here’s how many different plants appeared in a single day for me without trying to “hit 30”:
Breakfast – porridge bowl: Oats, Cinnamon, mixed berries (i get the frozen ones Strawberries, Blackberries, Redcurrants & Blackcurrants), Chia seeds, Flaxseeds, Peanut butter, cup tea.
Plant count so far: 9-10
Lunch – omelette + salad: cooked with Olive Oil, Turmeric, Parsley & Black pepper for flavour, filled with Tomatoes & Peas. Side of Avocado, Lettuce, Cucumber, Yellow pepper, sprinkled with Pumpkin seeds.
Running total: 17-18
Snack: Apple and Mixed nuts (4 types = 4 plants)
Running total: 22-23
Dinner – spaghetti bolognese + side veg: Wholemeal pasta, Onion, Garlic, Tomatoes, Red pepper, Celery, Oregano, Basil with a side of Broccoli for extra 🥦
Final total: 30 + plants in one day and still 6 days to go!
Add some berries to breakfast. Throw another veg into dinner. Try a different wholegrain. Add seeds or nuts to salad or yogurt. Add a handful of beans or lentils to whatever you’re already cooking. And herbs and spices are your easiest wins — a pinch here or there lifts the flavour and adds variety without any extra effort.
Why Everyday Food Matters More
Whole foods do far more than a supplement because they come packaged with the good stuff your body actually uses — a mix of natural fibres, vitamins, minerals and polyphenols that support digestion, fullness, blood‑sugar balance and overall gut health in a way a single powder can’t replicate. And yes, we evolved teeth for a reason — chewing slows you down, kick‑starts digestion and helps your body register fullness in a way a drink or supplement simply can’t!
So before someone tells you that you ‘need’ another greens or gut supplement, pause and ask whether it’s actually necessary for you.
Emmeline
Root & Thrive
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