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lifestyle · for gut microbiome diversity

High-Diversity Plant Diet (30+ Plants per Week)

Reviewed by the Nimbera editorial team · Last updated May 2026

The American Gut Project (McDonald et al., mSystems 2018, PMID 29795809), analyzing 3,942 participants, found that individuals eating more than 30 different plant species per week had significantly higher gut microbiome alpha diversity and distinct enrichment of SCFA-producing bacteria compared to those eating 10 or fewer plant types per week.$0-20/month added cost (primarily a shift in buying patterns)

How to use

Count every distinct plant food you eat in a week - vegetables, fruits, whole grains, legumes, nuts, seeds, herbs, and spices each count as one "plant point." A practical starting goal is 20 types per week, then work toward 30+. Easy additions include a mixed seed blend on oatmeal, rotating your salad greens, using fresh herbs liberally, swapping between different colored vegetables, and trying one new legume or grain per week. Diversity matters more than quantity of any single food.

How it works

Each plant species contains a unique combination of fibers and polyphenols that selectively nourishes different microbial taxa; eating a wide variety of plants creates a broad substrate base that supports colonization and growth of a more diverse microbial community rather than dominance by only a few specialist species.

Where to buy

Standard grocery stores, farmers markets, and ethnic grocery stores. Frozen vegetables and canned legumes (no added salt) count equally toward plant diversity and are cost-effective.

Typical cost: $0-20/month added cost (primarily a shift in buying patterns)

Safety notes

A rapid large increase in fiber intake from plant diversity can cause temporary gas and bloating - increase gradually over 2-4 weeks. People on warfarin should maintain consistent weekly intake of green leafy vegetables and discuss any major dietary changes with their physician, as vitamin K intake affects INR. Those with kidney disease or hyperkalemia may need to moderate high-potassium plant foods; consult a dietitian.

Drug & supplement interactions

  • Always tell your doctor or pharmacist about any supplements you take.
  • Interactions can occur with prescription medications, blood thinners, and immunosuppressants.
  • Herbal remedies can affect how the body absorbs or metabolises drugs.
  • Check drugs.com interactions checker before starting.

Clinical source

McDonald et al., mSystems 2018

This information is compiled from primary clinical literature and is for informational purposes only. It is not a substitute for professional medical advice. Read our full disclaimer.