The Power of 30: How Eating 30 Different Plants a Week Can Transform Your Gut, Mood, and Spirit
A plant-based chef and wellness minister explains how diversity on your plate feeds your gut, boosts serotonin, and restores balance.
In my kitchen and in my ministry, I often talk about "mindful eating." Food isn’t just fuel; it is a vibration, a medicine, and a direct connection to the Earth. While many of us focus on getting enough vegetables, there is a new magic number gaining traction in the world of wellness: 30.
Research suggests that eating 30 different plant varieties per week is the gold standard for a thriving gut microbiome. You might be thinking, "Brooke, 30 sounds like a lot!" But once you break it down, it’s an achievable—and delicious—goal that can transform your mental and physical health.
Why the Magic Number 30?
Our gut is home to trillions of bacteria, often called our "second brain." These microbes don't all eat the same thing. Some love the fiber in kale, while others thrive on the polyphenols in blueberries or the complex carbohydrates in lentils.
By hitting a high variety of plants, you are essentially "cross-training" your immune system. And there are several benefits:
• Physical Vitality: A diverse gut microbiome strengthens your immune response, reduces chronic inflammation, and helps protect against illnesses like heart disease and Type 2 diabetes.
• Mental Clarity & Joy: Roughly 90% of your body’s serotonin (the "feel-good" hormone) is produced in your gut. When you feed your gut a diverse "rainbow" of plants, you are literally feeding your mental health, helping to ease anxiety and lift your mood.
• Spiritual Alignment: Consuming a wide range of Earth’s offerings connects us to the seasons and the natural rhythms of life. It’s an act of self-love and reverence for the body.
Brooke Brimm
What Counts as a "Plant Variety"?
The good news is that "plants" doesn't just mean a salad bowl. To hit your 30, you can count:
• Fruits and Vegetables: Berries, apples, leafy greens, peppers, and squash.
• Whole Grains: Quinoa, brown rice, oats, and bulgur wheat.
• Legumes: Chickpeas, black beans, white beans, lentils, and peas.
• Nuts and Seeds: Walnuts, hazelnuts, chia seeds, flax, and almonds.
• Herbs and Spices: Fresh parsley, cilantro, turmeric, and even dried oregano!
Brooke’s Tips for Hitting 30 This Week
1. The "Mix" Rule: Instead of buying just one type of bean, buy a "15-bean soup" mix. Instead of just spinach, grab a "spring mix" or "power greens" bag. That’s five varieties in one handful!
2. Seed Your Smoothies: Sprinkle hemp hearts, chia seeds, and ground flax into your morning blend. You’ve just added three varieties before 9:00 a.m.
3. The Herb Garnish: Don’t just cook with herbs; garnish with them. A sprinkle of fresh cilantro and a squeeze of lime on your tacos adds two more to your tally.
4. Shop the Rainbow: When you’re at the market here in Atlantic City, or wherever you may be, look for the colors you’re missing. If your cart is mostly green, grab something purple (beets) or orange (sweet potatoes).
Eat Well, Live Well
Transitioning to a plant-heavy lifestyle isn’t about restriction; it’s about abundance. It’s about seeing how many beautiful things we can crowd onto our plates rather than what we take off. When we nourish our bodies with the diversity of the garden, we allow our spirits to bloom.
Are you ready to take the 30-plant challenge? Start today and feel the shift in your energy and your peace.
The "Power 30" Weekly Plant List
Before we look at the days, here is your "Plant Bank" for the week:
- Greens (5): Spinach, Kale, Arugula, Chard, Romaine.
- Vegetables (8): Red Bell Pepper, Carrots, Red Onion, Sweet Potato, Broccoli, Cucumber, Beets, Garlic.
- Fruits (5): Blueberries, Bananas, Lemons, Avocado, Apples.
- Legumes/Grains (6): Chickpeas, Black Beans, Lentils, Quinoa, Brown Rice, Oats.
- Nuts/Seeds/Herbs (6): Chia seeds, Walnuts, Pumpkin seeds (pepitas), Fresh Cilantro, Parsley, Turmeric.
This 7-day plan is designed to be vibrant, soul-nourishing, and efficient. By focusing on "multi-plant" bases like mixed greens and seeded toppings, you’ll reach 30 varieties with ease.
(Brooke Brimm is a Minister of Mind, Body, and Spirit & a Plant-Based Chef)
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