Thirty Plants a Week
Nutrition · Intermediate
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Tally thirty different plant species across seven days: it's the single best predictor of a diverse gut microbiome.
Micro-habits to get started
Small actions of a few minutes to start this habit:
Six-seed jar
Mix chia, ground flaxseed, sunflower, pumpkin, sesame, and hemp seeds, and add a spoonful to whatever you eat.
That's six plants in five seconds.
10 minTwo herbs per dish
Add two different herbs or spices to each main meal.
Oregano, cumin, rosemary, or turmeric count, and they're the quickest way to boost variety.
1 minCount on Sunday
Note each species the first time it appears during the week and tally the total on Sunday.
If transitioning from a low-fiber diet, increase gradually: jumping from ten to thirty overnight causes gas.
5 min