Gabrielle Morse/ Getty Images
- Research has linked eating 30 plants a week to a healthy gut microbiome.
- Dietitian Gabrielle Morse shared the shopping list she uses to make eating this way easy.
- She buys lots of fruits, vegetables, whole grains, beans, and some dairy products.
Gut health experts recommend eating 30 plant foods a week for a diverse microbiome, the term used to describe the trillions of microbes that live in our digestive system.
That's because, according to a large-scale study from 2018, people who eat at least 30 plants a week have a wider variety of microbes in their gut, and, therefore, more of the "good" ones. This diversity is thought to be linked to good overall health and a number of health benefits, from smooth digestion to better mood.
"When you've got trillions of microbes, you are going to have some which could be pathogenic. So if you can really increase the diversity of your diet, it increases the diversity of the gut bacteria that are really helpful and protective," Gabrielle Morse, a gut health specialist and registered dietitian at The Gut Health Clinic, told Business Insider.
Morse uses the 30-plant rule as a guiding principle in her own diet because it's not restrictive and encourages her to try new foods as well as add more nutritious foods onto her plate. "The goal is to feel full and satisfied," she said.
Plant foods include fruit, vegetables, whole grains, and legumes, but also herbs, spices, nuts, seeds, and even dark chocolate and coffee.
Morse shared the food items she buys weekly to make eating 30 plants a week simple with BI. She doesn't like to plan her meals in advance, but a weekly grocery shop allows her to reach her nutritional goals.
Vegetables
Morse always includes a wide range of fresh vegetables in her weekly food shop and often uses them as the base of her meals. Vegetables are a good source of fiber, which is good for gut health, she said.
As well as trying to mix it up each week to diversify her diet, she decides which produce to go for based on what's on offer, what's in season, and what can be locally sourced for environmental reasons.
However, in a typical week, she'll buy:
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Kale
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Bell peppers
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Tomatoes
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Zucchini
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Broccoli
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Potatoes
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Mushrooms
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Carrots
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Celery
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Onions
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Garlic
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Pickled beetroot
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Salad leaves
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A bag of premade stirfry vegetables
Fruits
Morse also buys a range of fruits each week. She typically puts fruit in her breakfast, which tends to be overnight oats or eats it as a snack.
Her go-to fruits are:
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Frozen berries
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Apples
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Oranges
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Kiwis
Fish
Each week, Morse buys a white fish such as seabass and an oily fish such as salmon, mackerel, or trout. She eats fish because it's a good source of protein and omega-three fatty acids, which benefit heart health.
She either makes a fish dinner, such as salmon with mashed potato and vegetables, or adds tinned fish to a salad to bulk it out.
Dairy products
Dairy products are a good source of protein, calcium, and, in many cases, healthy fats, Morse said. She always goes for full-fat versions for the flavor, and because lower-fat versions often have additives or sweeteners, she said.
Each week, she buys these dairy products:
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Greek Yogurt
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Kefir
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Halloumi
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Feta
Whole grains and beans
Morse is a big fan of legumes and tries to add them to her meals whenever she can. They're a fabulous source of fiber, she said.
Beans are high in plant-based protein and help her go to the bathroom regularly. She buys tinned beans because they're convenient, and she doesn't have time to soak dried ones in the week.
Whole grains are also high in fiber and an important part of her diet. She keeps them stocked in large quantities but often buys premade packets of mixed grains that she can quickly mix into any dish.
She always stocks up on these whole grains and beans:
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Chickpeas
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Lentils
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Brown or wild rice
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Quinoa
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Buckwheat
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Wholewheat pasta
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Butter beans
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Cannellini beans
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Kidney beans
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Edamame beans
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Black-eyed peas
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