A popular TikTok challenge encourages people to eat 30 different plant-based foods each week.
According to research published in ASM Journals, a varied diet rich in plant-based foods may benefit both gut health and the rest of the body.
Here are some ideas for incorporating more plants into your diet, along with important considerations, according to Real Simple.
Eat 30 different plants a week
The challenge involves eating at least 30 different plant-based foods over seven days.
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The goal is to increase dietary diversity and support a healthy gut microbiome.
Research suggests benefits for gut health
According to research from the American Gut Project, people who ate more than 30 different plants per week had a more diverse gut microbiome than those who ate 10 or fewer.
Nuts and seeds count too
The challenge isn't limited to fruit and vegetables.
Nuts and seeds can also contribute to the total number of different plants you eat.
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Add more herbs to your meals
Herbs such as basil can help increase dietary variety.
However, in the challenge, a small amount of herbs counts as only a quarter of a serving.
Don't forget whole grains
Whole grains are among the plant-based foods that count towards the challenge.
For example, you can incorporate whole grains into bread and other dishes to increase the variety of plants in your diet.
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Beans can increase variety
Beans are an excellent option if you want to eat a wider variety of plants.
They can be added to salads, soups and stews.
Coffee and cocoa can count
The challenge isn't necessarily limited to foods traditionally associated with fruit and vegetables.
Both coffee and cocoa can count towards your total number of plants.
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Make salads with plenty of ingredients
A salad containing different vegetables, beans and herbs can be an easy way to include several plants in a single meal.
For example, you can add sweetcorn and a variety of green vegetables.
Try soups and stews
Dishes such as soups, stews and stir-fries allow you to combine many different plant-based ingredients.
This makes it easier to increase dietary variety without having to prepare numerous separate dishes.
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Make your snacks more varied
You can also incorporate more plants into your diet through homemade snacks and baked goods.
For example, banana bread made with whole grains and walnuts or homemade granola can contain several different plants.
Even small amounts make a difference
According to nutrition expert Lauri Wright from the University of South Florida, even small amounts of plant-based foods can provide valuable nutrients, Real Simple reports.
Examples include adding a little spinach to an omelette or a few walnuts to porridge.
Increase your plant intake gradually
If you don't normally eat a wide variety of plants, you don't necessarily need to aim for 30 straight away.
A sudden, significant increase in your intake of beans, whole grains and vegetables can cause bloating, gas and abdominal discomfort.
Even small improvements count
You don't have to reach 30 different plants to benefit from the challenge.
According to Lauri Wright, increasing your intake from 10 to 18 different plants per week, for example, is also a meaningful improvement.
Different plants provide different types of fibre
Plants contain different types of dietary fibre and naturally occurring plant compounds.
According to Lauri Wright, these substances can affect gut microorganisms in different ways, making dietary diversity important.
A varied diet can benefit several parts of the body
The benefits of a fibre-rich, varied diet extend beyond digestion.
According to Lauri Wright, research suggests that eating a wide variety of plant-based foods may benefit both blood sugar regulation and cardiovascular health.
Plan your shopping to avoid food waste
Eating a wide variety of plants can be challenging if you're also trying to avoid throwing food away.
Planning your meals and using the same ingredients in several dishes can therefore be helpful.
Focus on what you can add to your diet
One advantage of the challenge is that it encourages people to eat more nutrient-rich foods rather than eliminate certain foods from their diet.
According to Lauri Wright, this can be a healthier approach to diet and nutrition.
This article is made and published by Ida-Marie Palm Varbæk, who may have used AI in the preparation.