As a mom, you don’t get to take a sick day so maintaining a strong immune system is non-negotiable and a healthy gut plays a huge role in that. Instead of counting calories, one thing I like to have clients do instead is to count plants. Why? Experts agree: that eating a variety of plant foods each week is a strong predictor of overall gut health and can be the secret weapon for immunity for moms.
The Magic Number
Why 30? The goal of 30 different plant foods a week comes from a 2018 study by The American Gut Project. The research found that participants who ate more than 30 varieties of plants weekly had the healthiest gut microbiomes and higher levels of beneficial short-chain fatty acids.
I Think My Digestion Is Fine Though
Even if you don't have any obvious digestive issues, your gut could be craving an upgrade. Maintaining a healthy gut microbiome rich in good microbes helps with nutrient absorption and immunity. Maintaining this balance as a mom can help you feel more energized and keep you from getting every cold your kid brings home from daycare.
Why Plant Diversity Matters
Just like you have favorite foods, so do your gut bugs. Different microbes thrive on different types of plant fibers, resistant starches, and polyphenols. We all get into a routine and you can still meal prep and eat a lot of the same foods each week, but by eating a diverse range of plant foods you support the growth of a wide variety of beneficial microorganisms that improve your health.
Anything else?
It's not just immunity, but getting a variety of plants and improving gut health can also help with:
Increased energy: The fiber, vitamins, and minerals found in a variety of plants help stabilize blood sugar levels and prevent energy crashes, keeping you more energized throughout the day.
Overall improved health: Plant foods offer antioxidants, anti-inflammatory compounds, and essential vitamins and minerals that support heart health and reduce the risk of chronic diseases.
Improved mental health: A healthy gut can lead to better production of neurotransmitters like serotonin, which can improve mood and reduce stress and anxiety.
What Counts Towards Your 30 Plants?
Hitting the 30-plant mark may be easier than you think. Here’s what can contribute to your count:
Fruits
Vegetables
Beans & Lentils
Herbs
Spices
Coffee
Tea
Grains
Portion Sizes and Practical Tips
Focus on getting at least the recommended minimum of 5 servings of fruits and vegetables a day, though more is always better. Here’s a quick guide to serving sizes*
1 medium-sized fruit or vegetable
1 cup of leafy greens
½ cup of fresh or frozen fruits and veggies
*If you're following one of my meal plans, you're already crushing this goal! ;)
Try not to stress about keeping count, but an easy way to hit this is by focusing on a variety of colors on your plate. You can also make this fun and try a new fruit or vegetable each week and get your kids involved, do a fun taste test, or try cooking it in a new way. You got this!
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