Tempting Great Reasons To Eat 30 Plants Per Week

Episode Description:
In this episode of Thursday Tea with Sami: Your Sip of Wellness and Mental Health, we dive into the fascinating world of the gut microbiome—and why the growing buzz around eating 30 different plant foods a week might actually be worth your attention. I’m not here to push a trend but to explore the science with you, helping you understand how your gut influences your brain, your mood, and your overall sense of balance.

We’ll unpack what the microbiome really is (in plain language), how it connects to mental health, and why plant diversity is key. I’ll share what counts toward the 30, how you can make it doable, and why even small changes can have a big impact on how you feel. Plus, I’ll give you simple strategies to feed your gut without overwhelming your life.

Whether you're new to gut health or looking to deepen your wellness routine, this episode offers grounded, practical inspiration rooted in lifestyle medicine and mental health care.

So grab your tea, and let’s nourish both your mind and your microbes—together.

Transcript

Hi friends and welcome back to Thursday Tea with Sami, your sip of wellness and mental health. I'm your host, Dr. Sami Estrada, and today we're going to explore a concept that's been gaining popularity ever since research began highlighting its many benefits, eating 30 different plant foods each week. Now, I'm not here to tell you this is the only way

or that it's the ultimate solution for everyone, but I do think that it's worth exploring together. This episode isn't about trends or fads, it's about understanding what's behind the buzz and how you might take what works and leave what doesn't. Whether you're someone who's really into nutrition or if you're just trying to get through your week feeling a little less stressed and a little more balanced,

This episode is for you. Today, we'll dig into what the research says, how it works, and how this might support your mental health in real, tangible ways. And of course, we'll talk about how to actually do it, without making yourself crazy, of course. You know I'm all about small, sustainable steps. So get cozy, grab your tea, and let's get into it. Let's start at the beginning.

What is the gut microbiome? Think of it as your body's inner garden or better yet, your internal neighborhood. In a neighborhood, it's going to be full of different families and businesses all working together. And inside your digestive tract lives a massive community of trillions of microorganisms, things like bacteria and fungi and viruses and even yeast.

These little guys, they're not freeloaders. They're here to help you digest your food. They help to produce vitamins. They protect you against harmful invaders. And here's the big one. They play a major role in how you feel. We know that your gut and your brain are constantly talking. This two-way communication is called the gut-brain axis.

That's why when you're nervous, you might feel it in your stomach. Or when your digestion is off, your mood might dip. These microbes can influence your neurotransmitters like serotonin and dopamine, which by the way are key players in anxiety, depression, and overall mood. One way to explain it is this. Your gut is like a busy town square.

The more diversity and balance that you have, the more things run smoothly. But if just one group takes over or if others go missing, everything can feel off-kilter. That imbalance or dysbiosis can impact your immune system, it can impact your energy, and yes, your mental clarity. We also know that your gut lining is super important. It's like a security system.

When it gets damaged, it can let in particles that your immune system sees as threats, which may lead to chronic inflammation. That inflammation has been linked to everything from mood disorders to fatigue to brain fog. So keeping that gut barrier strong and supported, it's essential for both physical and mental wellbeing.

I also want to emphasize that while this science is exciting, it's also still growing. We are learning more every year about how the gut affects everything from our sleep to our social behavior. So this is a great moment to stay curious and connected to how your body feels and when you start making those small changes. Now, why is plant diversity so important?

Well, different microbes feed on different fibers and compounds that are found in plants. So think of them as little picky eaters. Some love broccoli fiber, others thrive on the skin of apples or the resistant starch in lentils. So when you eat a wide variety of whole plant foods like fruits, vegetables, legumes, grains, nuts, seeds, herbs, and even spices,

You're basically offering an all-you-can-eat buffet for your gut microbes. And a well-fed microbiome is a happy, helpful microbiome. Studies like the American Gut Project and the Microsetta Study have found that people who eat 30 or more different types of plant foods a week have significantly more diverse microbiomes. That means more kinds of helpful bacteria doing their jobs.

They're keeping your inflammation low, they're regulating your hormones, and even improving your stress response. So it's kind of like having a diverse team at work. When everyone brings a different skill set, the whole team is more capable. The same goes for your gut. Different bacteria do different things. And when they're all there and well fed, they work together to support your health in powerful ways. So.

How does this all connect back to your mental health? Well, for starters, over 90 % of your serotonin is produced in your gut. That's your feel-good mood-stabilizing chemical. If your gut is inflamed or imbalanced, it can absolutely impact how you experience stress, anxiety, and depression.

There's also evidence that people with more diverse gut microbes show lower rates of anxiety and better emotional regulation. There was this one study that was published in Psychosomatic Medicine. They found that certain gut bacteria were linked to lower cortisol levels and better resilience under stress. That literally means that what you eat

and specifically how many different plants you're getting can literally shape your emotional landscape. And this isn't just about theory. I've had clients who made small but consistent changes to their diet, like just adding a few more plants a week, and they noticed that they felt more grounded, had fewer mood swings, and even slept better. It's subtle, but it's powerful. So,

Is 30 some magic number? No, not exactly. It's more of a helpful benchmark. Research shows that around 30 plant types a week seems to be the sweet spot where microbial diversity levels off. So it's a great goal, but not something to stress over. If you're currently eating, let's say 10, aiming for 15 or 20 is still a big win. It's not about perfection. It's about

progress. Think of it as an ongoing conversation with your gut. The more variety you offer, the more opportunities that your body has to respond in a positive way. So let's think about green powders and supplements. Can they replace real plants? Well, the short answer is no. They can be useful in a pinch or if you're traveling.

but they're not a substitute for the complexity of whole plant foods. Real food has fiber, has living microbes, and a whole ecosystem of nutrients that work together in ways that powders just can't replicate. That said, if you love your green powder and it helps you get in the mindset of nourishing your body, keep it.

Just don't let it replace your meals. Use it to complement a colorful plate, not replace it. So how do we actually get to 30? That seems like a lot. Let's talk strategy. Here are some fun and easy ways to start. Use mixed greens instead of romaine, five to six plant types in one scoop. Add herbs and spices to your cooking, cilantro, basil,

parsley, they all count. Try a grain bowl with multiple veggies and legumes. Swap your usual almonds for pistachios or walnuts one day. Keep frozen veggies and legumes on hand for a quick variety. Add shredded carrots or cabbage to wraps and sandwiches. Use salsa, guacamole, or hummus as dips. They often include multiple plants in one go.

So what counts toward the 30? Pretty much all whole plant foods. That includes things like fruits, berries, apples, bananas, kiwis, oranges, you name it. Vegetables like carrots, spinach, broccoli, bell pepper, onions, et cetera. Legumes, beans, lentils, chickpeas, edamame, whole grains like oats, quinoa, brown rice, bulgur.

Nuts and seeds like almonds, walnuts, pumpkin seeds, flax seeds, chia, herbs and spices, ginger, garlic, turmeric, basil, parsley, cinnamon. Each distinct type counts once per week. So if you eat black beans and pinto beans, that's two. And the more variety across categories, the better. So one of my favorite simple meals

is a big bowl of lentil soup with carrots, celery, tomato, garlic, onion, and parsley. That's seven or eight plants in one bowl, and it tastes like comfort. If that feels like too much to track, try keeping a running list in your phone or in a notepad in the kitchen. You can make it a fun challenge for the week, and honestly, once you get into the rhythm, you'll be surprised how quickly it adds up.

So if you've been struggling with mood swings, low energy, just feel like your nervous system is on edge, this is one area you can start to nurture without needing a prescription. Start with what's on your plate. Your gut microbiome is part of your team. Feed it well and it will show up for you. Thanks for being here today. If this episode resonated, share it with someone you love.

or send me a message, tell me which plants you're adding to your week. And if you haven't already, subscribe to the podcast for more mental health tools rooted in lifestyle medicine. Until next time, stay well and keep being your best.