Free downloadable tracker to help you achieve the gold-standard target for optimal gut health—backed by the largest microbiome study ever conducted
The 30 different plants per week target is not arbitrary. It comes from the American Gut Project—the largest citizen science microbiome study ever conducted, analyzing gut bacteria from over 10,000 people across multiple continents. The finding was unambiguous: people who ate 30 or more different plant foods per week had dramatically higher microbiome diversity than those who ate 10 or fewer.
Higher diversity is not just a number—it translates to better health outcomes. A diverse microbiome produces more short-chain fatty acids (SCFAs), maintains a stronger gut barrier, regulates inflammation more effectively, and correlates with lower rates of obesity, diabetes, depression, and inflammatory bowel disease.
This page provides a free downloadable tracker to help you hit the 30-plant target every week, explains what counts (and what doesn’t), and teaches you how to build plant variety into your daily routine without overwhelming complexity.
The 30-plant target includes all plant-based whole foods. This is broader than most people initially think—it’s not just vegetables. Here’s the complete list of what counts:
Examples: Spinach, kale, broccoli, carrots, bell peppers, tomatoes, cucumber, zucchini, cauliflower, Brussels sprouts, asparagus, lettuce, onions, garlic
Each different vegetable = 1 point
Examples: Apples, bananas, berries (blueberries, strawberries, raspberries), oranges, grapes, kiwi, mango, pineapple, peaches, plums, avocado
Each different fruit = 1 point
Examples: Brown rice, quinoa, oats, whole wheat, barley, buckwheat, millet, farro, bulgur, wild rice, whole grain bread, whole grain pasta
Each different grain = 1 point
Examples: Lentils (red, green, black), chickpeas, black beans, kidney beans, pinto beans, white beans, split peas, edamame, peanuts
Each different legume = 1 point
Examples: Almonds, walnuts, cashews, pecans, pistachios, hazelnuts, Brazil nuts, macadamia nuts
Each different nut = 1 point
Examples: Chia seeds, flaxseeds, pumpkin seeds, sunflower seeds, sesame seeds, hemp seeds, poppy seeds
Each different seed = 1 point
Examples: Basil, cilantro, parsley, oregano, thyme, rosemary, turmeric, ginger, cinnamon, cumin, black pepper
Each different herb/spice = 1 point (even if used in small amounts—a pinch of turmeric counts)
Examples: Cacao/cocoa powder, olive oil (extra virgin), coconut, nutritional yeast, mushrooms
Each different item = 1 point
Different varieties of the same plant DO count separately:
Different varieties contain different bacterial substrates and phytonutrient profiles—diversity matters at this level too.
The tracker is a simple one-page weekly checklist with all 8 plant categories pre-organized. Print it or use it digitally. Start each Monday with a fresh tracker.
As you eat throughout the day, check off each plant food you consume. You only need to eat it once during the week for it to count—whether it’s a single almond or an entire bowl of almonds doesn’t matter. The goal is diversity, not volume.
At the end of the week (Sunday night), count your checkmarks. Your score is the total number of different plants consumed.
Look at which categories you’re under-represented in. Most people find they’re strong in 2–3 categories (e.g., vegetables and fruits) but weak in others (nuts, seeds, herbs, legumes). Target the gaps in the following week.
If you’re currently eating 6 plants per week (very common in the Western diet), do not jump to 30 in week one. Your gut microbiome needs time to adapt. Increase by 5–10 plants per week. Aim to reach 30 within 4–6 weeks.
A single meal can contribute 10–15 plants if strategically constructed:
Herbs and spices are the easiest way to add diversity without volume. A single dish can include 5+ different herbs/spices:
Even a pinch counts. Keep 10–15 different herbs and spices in your pantry and use them liberally.
Trail mix is a diversity powerhouse:
Don’t eat the same grain, legume, or nut every day. Rotate:
Keep jars of seeds, nuts, and dried herbs accessible. Add them to salads, soups, yogurt, oatmeal:
Buy mixed bags:
Here’s a realistic week showing how an average person can hit 30+ plants without extreme effort:
Breakfast: Oatmeal (1) with banana (2), blueberries (3), chia seeds (4), cinnamon (5)
Lunch: Quinoa (6) salad with chickpeas (7), cucumber (8), tomatoes (9), olive oil (10)
Dinner: Already hit 10 new plants
Breakfast: Smoothie with spinach (11), mango (12), flaxseeds (13)
Lunch: Brown rice (14) with black beans (15), bell peppers (16), avocado (17), cilantro (18)
Snack: Almonds (already used oils, so unique plants added)
Breakfast: Whole wheat toast (19) with almond butter (20)
Lunch: Lentil (21) soup with carrots (22), celery (23), garlic (24), thyme (25)
Snack: Apple slices
Add: Walnuts (26), pumpkin seeds (27), kale (28), strawberries (29), turmeric (30), ginger (31)
Result: 31 different plants by Sunday.
Get the printable weekly tracker with all 8 plant categories organized for easy checking
The 30 Plants Challenge →
Complete guide to the challenge with recipes
Fiber: The Essential Nutrient →
Why plant diversity delivers fiber variety
Mediterranean Diet Guide →
A naturally high plant-diversity eating pattern
What Is the Microbiome? →
Why diversity matters for gut health
Polyphenols & Phytonutrients →
The compounds that make plant diversity powerful
Supplements Information →
How dietary diversity fits the complete framework